Tennis

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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Myositis Ossificans- The ‘Hard’ Facts

by Adrienne Ingram What is it? The name suggests that Myositis Ossificans is an inflammatory process of new bone forming inside a muscle. However, it should be taken a little less literally. It has been shown to have little to … Continue reading

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Scapula Dyskinesis and Throwing Athletes : Just Wing it?

by Tom Wills What is Scapular Dyskinesis? Scapular Dyskinesis is the alternation of normal scapular movement and position; ‘Dys’ (alteration of) ‘kinesis’ (motion). Other terms are Scapular Winging and Scapular Dyskinesia (term relating to neurologically controlled factors such as damage … 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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Pes Anserine Bursitis- “A pain in the knee”

By Emma Hoy What is Pes Anserine bursitis? Pes Anserine bursitis is an inflammation of the bursa located on the inside of the knee, just below the joint line. The Pes Anserinus is the common insertion point for three key … Continue reading

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Hamstring Strains – Southern Twang

By Lauren Belza Hamstring strains are one of the most common soft tissue injuries. Unfortunately these tears can sideline athletes for 2-6 weeks, depending on the severity and location of the tear. The hamstrings refer to a group of muscles … 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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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 – Tennis Elbow Eccentric Exercise

Michael from Physiohealth demonstrates how to strengthen the elbow for Tennis Elbow. Tennis Elbow can be painful so start with a low weight.

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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 – 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 – Gluteal Activation Exercise

Meagan demonstrates a glute activation exercise. This exercise supports the pelvis area while activating the glute at the same time.

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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 – Wall Lifts

Poly demonstrates an exercise to work on getting some isolation between the lumbar, pelvis and hip – great for runners and cyclists.

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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 – Improve Upper Back Rotation

Here is an exercise from Physio Health to help increase rotation of their upper back. This is particularly useful for athletes who do sports that only involve one arm.

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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 – Step Ups

Jed demonstrating how to correctly execute a Step Up. Working the Quads, Hamstrings and Glutes.

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How To – Crab Walk Exercise

Gary with the help of Scott demonstrates how to do a crab walk. The crab walk exercise helps build up strength in the Gluteus Medius muscles, the muscles on the side of your hip. These muscles are important in any … Continue reading

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How To – Neural Slides

Scott from Physio Health demonstrates a stretch to help loosen the hamstring. This stretch helps loosen the nerve that runs down the back and leg.

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How To – Scapula Retraction

Scott from Physio Health demonstrates an exercise for the shoulders. This is a great exercise for posture and helps alleviate shoulder pain.

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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 – Lumbar Spine Stretching

Lucy demonstrates how to stretch the lumbar spine . Stretch 1) Lying flat on you back bring one leg up towards the chest gripping behind the thigh. Once a stretch is felt hold for 30sec. Do NOT push though to … 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 – Stretch The Lats

Justin McEvoy explains and demonstrates how to stretch the Latissimus Dorsi (Lats). To perform this particular Lat stretch you just need something to hang on to, like a bar or post. Once you have hold of the bar with one … Continue reading

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How To – Scapula Push-Up

Justin McEvoy explains how to perform a scapula push up with correct technique. Dora Pandeloglou demonstrates perfect control of her scapula movement while maintaining good activation of her core to ensure she is in the ideal position. There are two … 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 – Stretch Your Neck

Cory Prout demonstrates and explains how to stretch the neck muscles to reduce tension caused by prolonged periods of sitting at a desk. Note:  When stretching the Upper Trapezius muscle it is important to do so very gently. Hold each … 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 – Treat An Acute Back Injury

An acute back injury will often present symptoms of inflammation and stiffness. To treat the injury the first step is to minimise the inflammation through using ICE. Tip: When applying ice use a Chux Cloth to between the skin and … 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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