Learn how to figure out the best mix of fluids, salts, and carbs for rehydration and electrolyte replacement after exercise.

Also: How much to drink? This will depend on how soon you need to perform again.

👉 An example of a ready-to-drink rehydration drink with a useful osmolality, as well as a powder for self-mixing your rehydration drink that will also have the right osmolality when used as directed:

✅ Rehydration drink

✅ Powder

Some links here are to places where you can buy something relevant. If you do, we might get a small commission at no extra cost to you.

👉 Download our post-exercise Hydration Guide to help you figure out whether a rehydration drink has the right mix of electrolytes and carbs.

👉 And here's our guidance on how to replace protein after exercise.

🌟Need help with an injury? You’re welcome to consult one of the team at SIP via video call for an assessment of your injury and a tailored treatment plan.

📚 Chapters in this episode:

00:00:00 Introduction

00:01:08 Why not just water?

00:02:54 What's the ideal mix?

00:06:57 How much should you drink?

00:08:39 Other nutrients

00:09:46 What about alcohol and coffee?

00:10:21 How we can help

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Isometric exercises for Achilles tendon injuries is a type of calf raise used in specific circumstances.

Sports physio Maryke demonstrates the three types of isometric calf raise and discusses the criteria for how often and with how much weight they should be done, as well as when this type of exercise might do more harm than good.

🌟Need help with an Achilles related injury? You’re welcome to consult one of the team at TMA via video call for an assessment and a tailored treatment plan.

📽️ Related videos:

▶️ Achilles Tendonitis Treatments

▶️ Achilles Rehab after Surgery

▶️ Eccentric Exercises for Achilles Injuries

▶️ Isotonic Exercises for Achilles Injuries

📚 Chapters in this episode:

00:00:00 Introduction

00:01:25 What is an isometric contraction?

00:07:34 Weight, reps, rest, etc.

00:12:24 Research-backed benefits of isometric calf raises

00:17:58 When do we prescribe isometrics for our patients?

00:20:52 How we can help

Our patients often ask us what cardio they can do while recovering from high hamstring tendinopathy.

Sports physio Maryke discusses the pros and cons of activities like cycling, swimming, walking, and getting onto various cardio machines in the gym.

She also explains her Three-Step Test for figuring out whether an activity is doable while you have high hamstring tendinopathy.

👉 Examples of pull buoys to save you from having to kick while swimming:

✅ Speedo

✅ Sunlite Sports

✅ Sporti

Some links here are to places where you can buy something relevant. If you do, we might get a small commission at no extra cost to you.

🌟Need help with an injury? You’re welcome to consult one of the team at SIP via video call for an assessment of your injury and a tailored treatment plan.

📰 Here's our article with detailed advice on running with hamstring tendinopathy.

📽️ And here's our Playlist with all our videos about various aspects of high (proximal) hamstring tendinopathy.

📚 Chapters in this episode:

00:00:00 Introduction

00:01:00 How to test whether an activity is good or bad for you

00:05:56 Walking

00:08:51 Elliptical trainer

00:10:06 Swimming

00:11:59 Stair climbing machines

00:12:52 Cycling

00:14:22 Rowing machine

00:14:52 How we can help

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A "salmon sperm injection" to fix your painful tendon is not as yucky as it sounds, and it might just help!

Sports physio Maryke looks at the research into this novel treatment for tendon injuries and plantar fasciitis and gives some guidelines for when you should consider a polydeoxyribonucleotide injection, which is what the people in the white lab coats call it.

🌟Need help with an injury? You’re welcome to consult one of the team at SIP via video call for an assessment of your injury and a tailored treatment plan.

📽️ Other Playlists and videos you might find useful:

▶️ Plantar Fasciitis Playlist

▶️ Achilles Tendonitis/Tendinopathy Treatment Playlist

▶️ Proximal (High) Hamstring Tendinopathy Playlist

▶️ Patellar Tendonitis/Tendinopathy Playlist

▶️ Gluteal Tendinopathy Playlist

▶️ Tibialis Posterior Tendinopathy Playlist

▶️ Tennis Elbow Playlist

▶️ Proximal Biceps Tendonitis

▶️ Lower Biceps Tendonitis

▶️ Distal Hamstring Tendinopathy

▶️ Triceps Tendinopathy

▶️ Peroneal Tendinopathy

📚 Chapters in this episode:

00:00:00 Introduction

00:01:01 What are salmon sperm injections?

00:02:12 Does it actually work?

00:03:11 What about sports injuries?

00:03:42 Tendinopathy

00:05:03 Plantar fasciitis

00:05:39 Is it safe?

00:06:06 My advice

00:07:20 How we can help

Eccentric calf raise exercises - known as the Alfredson Protocol - have been the "gold standard" for Achilles tendon rehab, but in our physiotherapy practice we tend to follow a more nuanced approach.

Sports physio Maryke explains and demonstrates how variations on eccentric calf raises are more useful than the traditional "one-size-fits-all" approach.

🌟Need help with an Achilles injury? You’re welcome to consult one of the team at TMA via video call for an assessment of your injury and a tailored treatment plan.

📽️ Other videos mentioned in this episode:

▶️ Exercises For Achilles Tendonitis/Tendinopathy - What, When, How Often?

▶️ Why Exercise Progression is Important for Achilles Rehab

▶️ Exercises for Insertional Achilles Tendonitis

▶️ Achilles Tendonitis Treatments - The Good, the Bad, and the Useless

▶️ When to Use Isotonic Exercises for Achilles Tendinopathy

📚Chapters in this episode:

00:00:00 Introduction

00:01:05 Types of muscle contraction

00:02:32 The two types of eccentric calf raise exercise

00:05:47 How do eccentrics help?

00:07:07 When we use eccentric-only

00:10:03 Are eccentric-biased the best?

00:11:44 How we can help

What shoes to wear when you have plantar fasciitis?

The standard advice for arch support shoes for plantar fasciitis still holds, but new research is now making a case for mixing things up between various types of shoe, and maybe even going barefoot at times.

👉 Examples of the types of shoe and orthotics discussed in the video (available on Amazon):

✅ Arch support orthotics:

- Perseveranx

- Aoteng star

✅ Informal shoes men:

- Orthocomfoot

- Skechers Arch Fit

✅ Informal shoes women:

- Orthofeet

- Skechers Arch Fit

✅ Sandals and flip-flops men:

- KuaiLu sandals

- Walk Hero flip-flops

✅ Sandals and flip-flops women:

- KuaiLu sandals

- FitFlop flip-flops

✅ Minimalist shoes (all with arch support insoles):

- Weweya (men)

- Joomra (women)

- MIFAWA (unisex)

👉 More shoe options available (running shoes, formal shoes, slippers, etc.) in our article on this.

🌟Need help with an injury? You’re welcome to consult one of the team at SIP via video call for an assessment of your injury and a tailored treatment plan.

📽️ Other videos you might find useful:

▶️ Top 10 Exercises for Plantar Fasciitis Demonstrated

▶️ Plantar Fasciitis Causes, Symptoms & Treatment

▶️ Stretching Exercises for Plantar Fasciitis

📚 Chapters in this episode:

00:00:00 Introduction

00:01:11 Is the old advice still valid?

00:02:57 New research

00:04:57 No one-size-fits-all shoe solution

00:06:19 My updated advice

00:09:24 How we can help

📰 Subscribe to the Sports Injury Physio e-newsletter.

👉 Some links here are to places where you can buy something relevant. If you do, we might get a small commission at no extra cost to you.

Sever's disease is the most common cause of heel pain in children going through a growth spurt.

In this first episode in our Sever's Series, sports physio Alison Gould discusses what causes Sever's and how to figure out whether this might be the cause of your child's heel pain.

She also covers issues such as whether Sever's is genetic and how long it might last.

👉 Follow us if you're interested in the upcoming episodes in the Sever's Series.

🌟Need help with an injury? You’re welcome to consult one of the team at TMA via video call for an assessment of your Achilles injury and a tailored treatment plan.

📽️ Adults don't get Sever's. Here's what might be causing your heel pain instead:

▶️ Achilles Tendonitis Causes, Symptoms, and Diagnosis

📚Chapters in this episode:

00:00:00 Introduction

00:01:04 What is Sever's?

00:05:03 What causes Sever's?

00:07:20 Sever's goes away eventually

00:08:17 Signs, symptoms, and tests

00:09:36 Testing for neural tension

00:13:16 Foot position might matter

00:1:22 Is Sever's hereditary?

00:17:52 How we can help

Intermittent pneumatic compression boots are marketed as high-tech tools for post-exercise recovery. But do they work better than just putting your feet up?

In this episode, sports physio Maryke Louw looks at what the people in the white lab coats have found out.

👉 Examples of intermittent pneumatic compression boots (available on Amazon):

✅ JZBRAIN - Full Leg

✅ Therabody - Full Leg

✅ JZBRAIN - Foot and Calf

✅ FIT KING - Calf Sleeves

If you buy anything via these links, we might get a small commission at no extra cost to you.

🌟Need help with an injury? You’re welcome to consult one of the team at SIP via video call for an assessment of your injury and a tailored treatment plan.

📰 Here's the article about red light therapy that I mentioned in the video.

📚 Chapters in this episode:

00:00:00 Introduction

00:01:21 Testing with 319 athletes

00:02:19 Compression boots vs. other recovery methods

00:03:00 Compression boots vs. other high-tech methods

00:04:32 The verdict

00:05:08 Best settings for compression boots

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