Football Exercises

Hamstring Injuries and Soccer

by Liz Pattison Hamstring injuries are the most prevalent injury in both amateur and elite soccer players. The hamstring muscle group is made up of three separate muscles: biceps femoris, semitendinosus and semimembranosus. The action of the hamstring is two-fold, … Continue reading

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Soccer Injuries and ‘Training Right’ to Return to Play

by Ebru Efe “When can I play again?” This is often one of the first questions asked by an injured athlete, yet one of the hardest to answer. A number of factors and decisions come into the injury pathway taken … Continue reading

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ACL Injury and Prevention Programs in Soccer

by Elise Elsworth Soccer is the most popular sport in the world (1), yet it carries one of the highest anterior cruciate ligament (ACL) injury rates (2). The ACL is a ligament in the knee that contributes to knee stability … Continue reading

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Thoracic Outlet Syndrome – Cold Hands? Neck & Shoulder Pain?

By Ksaniel Hasanki The term thoracic outlet syndrome (TOS) refers to a group of conditions that result from compression of neurovascular structures (nerves and blood vessels) that course from the neck to the axilla (armpit) through the thoracic outlet. The … Continue reading

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Muscle Haematomas – ‘What a Corker!’

by Symon Lovett Muscle contusions or more colloquially know as a ‘corky’ usually occur in contact sports like football, rugby and soccer. Following a large contact with an opponent, often a knee to the thigh, which causes intense focal pain, … Continue reading

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Recurring Ankle Sprains – Chronic Ankle Instability

by Ashlea Otto Ankle sprains are a common musculoskeletal injury which affect those participating in sport and within the general community (1,2). People experience pain, swelling and poor function, which requires rehabilitation to heal and return to normal activities such … Continue reading

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Prehabilitation for ACL Reconstruction

By Jorden Radliff Anterior Cruciate Ligament (ACL) injuries are one of the most common knee injuries that occur in sport, especially in females with a 2-8x greater risk than males (Hilibrand et al., 2015). With such a substantial time on … Continue reading

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ACL – What you ‘Kneed’ to Know

By Liz Pattison The anterior cruciate ligament, or ACL, is an important ligament that stabilises your knee joint. The rate of ACL injuries is increasing rapidly in Australia, with 72% of injuries being sport-related. ACL injuries occur most frequently in … Continue reading

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What Should I Do With My Flat Feet?

By Matthew Camenzuli Flat Feet (or pes valgus) is a common finding in many people, including in children. However, what is the real importance of having a strong arch in your foot, and is it ‘bad’ to have flat feet? … Continue reading

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Not all ankle sprains are the same!

Although ankle sprains are statistically the most common sporting injury especially in gymnastics, ankle injuries can differ considerably and each and every ankle sprain can damage different structures leading to different areas of pain, different time frames for length of … Continue reading

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How To – Ankle Inversion/Eversion

Osler demonstrates an exercise for the ankle muscles using a theraband.

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How To – Arabesque (single leg dead lift)

Andy from Physiohealth demonstrates how to do an arabesque exercise. This is a great exercise for glute activation and eccentric hamstring loading exercise and is a good exercise to complete after a hamstring strain and kicking sports where weight is … Continue reading

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How To – Heel Raisers

Jed from Physiohealth shows the correct execution of a heel raise. This is a commonly prescribed exercise for lower limb injuries, in particular it’s used in the recovery of knee injuries and ankle injuries. Jed takes you through the basic … Continue reading

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How To – Eccentric Hamstring Strengthen

Michael from Physiohealth demonstrates how to strengthen hamstrings eccentrically. This is an important exercise for those playing soccer and football who do a lot of running and jumping. Using weights is optional but helps with the strengthening. it’s important to … Continue reading

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How To – Bicep Curl

Jed from Physiohealth demonstrates how to correctly execute a bicep curl using a theraband. This is a commonly prescribed exercise by Physios during rehabilitation following a bicep strain or rehabilitation following a procedure such as an elbow reconstruction.  

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How To – Bridging with Kicking

Osler demonstrates how to progress core strength exercises program with a bridging with kicking exercise. This is particularly good for soccer players as we input a kicking movement into this exercise.

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How To – Rotational Gluteal Exercise

Meagan demonstrates how to do a glute strengthening exercise. This exercise works on isolating one particular glute at a time. This is an intermediate exercise perfect for swimmers.

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How To – Drive Through in Side Lying

Polly demonstrates stability exercises to work glutes and to get the hip moving in isolation.

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How To – Drive Through Exercise

Polly demonstrates a progression for running exercise.

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How To – Bridge with Hip Twist

Polly demonstrates the progression of the bridge of Pilates exercises.

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How To – Using Stretchband for Hamstrings

Katie demonstrates how to improve hamstring flexibility with a hamstring stretch using a Stretchband.

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How To – Split Leg Squats

Polly demonstrates a split leg squat and shows the progression to make this exercise more challenging.

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How To – Supported Declined Single Leg Squat

Here is Polly demonstrating an exercise to get the glutes working.

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How To – Taping for Glute Activation

Polly explains and demonstrates how to correctly strap to activate the Glutes. Focusing on Gluteus Medius and Gluteus Maximus.

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How To – Patellar Tendon Strapping

Polly explains and demonstrates how to strap a Patellar Tendon.

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How To – Single Leg Squat

Cory Prout explains how to do a single leg squat to rehabilitate the patellofemoral joint. It is important when performing this exercise not to go too far down, about a 1/4 squat is enough. When completing the single leg squat … Continue reading

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How To – Glute & ITB Stretching Using a Foam Roller

This video demonstrates how to stretch the glutes and ITB using a Foam Roller. Tight Glutes and ITB can cause knee, hip and even lower back pain.

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How To – Tape an Ankle

This video demonstrates how to tape an ankle to prevent an acute ankle injury. A lot of ankle injuries occur with the ankle rolling inward & sprain the ligaments on the outside. Key Points: – Use a strong rigid tape … Continue reading

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How To – Calf Taping For Plantar Fasciltis

This video demonstrates how to tape a calf and foot for Plantar Fasciitis using Rock Tape. Plantar Fasciitis comes from tight calves and/or altered biomechanics. Key Points: – Round the edges of the tape – Don’t touch the tape to … Continue reading

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How To – VMO Activation For Patellofemoral Rehab

Physiotherapist Cory Prout explains and demonstrates how perform an exercise to activate the VMO muscle. This muscle is important in stabilising the Patellofemoral joint. Key Points: – Lean against a bench or table – Tuck one heel behind the other … Continue reading

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How To – ‘Heel-Lock’ When Taping an Ankle

Check out this alternative method Sharbs demonstrates how he likes to do a Heel Lock when strapping an ankle using stretch tape. This method provides a lot more comfort and is less chance to cut into the skin across the … Continue reading

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How To – Strengthen Your Ankle After a Lateral Sprain

Cory Prout explains and demonstrates one method of strengthening the ankle after a Lateral Sprain. This particular rehab exercise is great for strengthening the peroneus muscle which is on the lateral side of the lower leg. To do this exercise you … Continue reading

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How To – Strengthen The Glutes

Cory Prout explains and demonstates how to effectively strengthen the glute muscles with an exercise that can be done at home (or anywhere really)! All you need is a piece of Theraband (available at Physiohealth) tied into a loop and … Continue reading

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How To – Shoulder Rehab Exercises

Shoulder Rehab Exercises (Part 1) Justin McEvoy demonstrates how to perform some basic shoulder rehabilitation exercises such as Scapular Setting, External Rotation and Internal Rotation. All of these exercises should be performed after guidance and instruction from your physio to ensure … Continue reading

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How To – Perform An Incline Single Leg Squat

Physiotherapist Polly Dhar demonstrates how to perform an Incline Single Leg Squat. This particular exercise is good for ankle and knee rehabilitation. It is important to concentrate on good pelvis alignment and core control throughout this exercise. Important Steps! 1) … Continue reading

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How To – Perform The Star Excursion Test

Polly Dhar Demonstrates The Star Excursion Test The Star Excursion Test is a clinical test used to assess neuromuscular control of the trunk, pelvis, and lower extremities, for the purpose of injury prevention and rehabilitation. The layout of the test … Continue reading

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How To – Use A Foam Roller To Stretch The ITB

Key Points: Support your body weight by resting on your forearms Have your heals together and knees straight. If rolling for 10 minutes spend at least 6 minutes on the ‘distal’ 3rd (closer to the knee). Perform small rolling movements … Continue reading

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How To – Tape An Ankle

Key Steps: Tape an anchor above the ankle. (not too high) Tape 2-3 Stirrups off the anchor around the bottom of the foot and back to the anchor Tape 2 “Figure of 6’s” in the same direction Tape another 2 … Continue reading

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How To – Stretch The Hip Flexors

Key Points To Remember! Do NOT over-lunge. By doing this you will potentially arch your back and therefore not target the hip flexors during the stretch. Once in the lunge position, remain tall in posture, and tilt the pelvis posteriorly. … Continue reading

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