In this episode, sports physio Maryke Louw explains how to use pain to guide the intensity of your gluteal tendinopathy rehab exercises.

She also demonstrates exercises that are likely to increase your pain, and some that are designed to be more kind to your painful tendon.

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

👉 Related videos and articles:

➡️ Is Walking Good For Gluteal Tendinopathy?

🧾 Running with Gluteal Tendinopathy

➡️ Glute Bridge Exercise: 4 Progressions + Benefits

🔎 Want to dig deeper? Here is our library with a wealth of information on gluteal tendinopathy.

📚Chapters in this episode:

00:00:00 Introduction

00:01:13 Important concepts for rehab

00:03:31 Use pain to tailor rehab

00:07:07 Exercises to avoid

00:10:08 Rehab exercise examples

00:21:40 How we can help

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The best treatment for partial Achilles tears involves getting the balance right between protecting the injured tendon and gradually making it stronger again.

Sports physio Maryke Louw explains how to achieve this, what the recovery time for a partially torn Achilles tendon might be, as well as why leaving the scar tissue alone is necessary for effective tendon healing.

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

👉 Mosts models of the following running shoe brands have a good heel-to-toe drop to help your torn tendon knit back together:

✅ Asics

✅ Brooks

👉 Heel-lifting shoe inserts (adjustable) are also kind on your tendon.

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.

📽️ Other videos mentioned in this episode:

➡️ Symptoms - Partial Tear vs. Complete Rupture

➡️ Diagnosis and Treatment of Complete Ruptures

➡️ Achilles Ruptures - Non-Surgical Treatment

➡️ Achilles Rehab after Rupture Repair Surgery

📚 Chapters in this episode:

00:00:00 Introduction

00:01:10 Who needs surgery?

00:03:13 How tendon tears heal

00:11:48 Recovery times

00:15:04 Treatment

00:16:51 Effective protection of the tendon

00:26:50 Effective loading

00:32:15 Injections

00:33:34 How we can help

Can the menopause cause tendonitis? Yes.

Sports physio Maryke Louw explains the link between the menopause and tendonitis, what your treatment options are, and how to fine-tune your exercise regine and life in general to prevent this from happening in the first place (or again).

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

🔎 Want to dig deeper? Here is our library with a wealth of information on various types of tendon injury:

🧾 Gluteal tendinopathy

🧾 Adductor tendinopathy

🧾 High hamstring tendinopathy

🧾 Distal hamstring tendinopathy

🧾 Patellar tendinopathy

🧾 Tibialis posterior tendinopathy

🧾 Peroneal tendinopathy

🧾 Achilles tendinopathy

🧾 Tennis elbow

🧾 Proximal biceps tendinopathy

🧾 Distal biceps tendinopathy

🧾 Triceps tendinopathy

🧾 Abdominal tendinopathy

🧾 And here's the article about supplements for tendon repair that I mention in this episode.

📽️ Our YouTube Playlists with advice on specific types of tendon injury:

▶️ High Hamstring Tendinopathy

▶️ Gluteal Tendinopathy

▶️ Posterior Tibial Tendonitis

▶️ Patellar Tendinopathy

📚Chapters in this video:

00:00:00 Introduction

00:00:41 The link between the menopause and tendonitis

00:03:57 How to treat it

00:05:24 Strength training

00:08:04 Supplements

00:09:02 Hormone Replacement Therapy

00:11:19 Prevention

00:15:29 How we can help

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How much can you exercise or play sports with Achilles tendonitis?

Sports physio Alison Gould shares some tips and tricks for making sure you pitch your activities, including just getting through life day-by-day, at the right level to allow your Achilles injury to recover.

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

👉 You can easily browse all the articles we have on this topic here.

📽️ Other videos mentioned in this one:

➡️ Achilles Tendonitis Causes, Symptoms, and Diagnosis

➡️ Eccentric Exercises for Achilles Tendinopathy/Tendonitis

➡️ 3 Calf Raise Alternatives for Toe Pain or Fused Toes

➡️ Exercises for Insertional Achilles Tendonitis

➡️ Why Relative Rest is Important for Achilles Tendinopathy Treatment

📚 Chapters in this episode:

00:00:00 Introduction

00:02:43 Using symptoms to judge activity levels

00:05:43 How much pain is OK?

00:07:58 Comparing symptoms with the previous week

00:08:51 Comparing between activities

00:09:50 Comparing recovery times

00:10:40 How to edit or adapt activity levels

00:11:47 Keeping an eye on function

00:13:34 Common training errors

00:24:01 Preparing for a key event

00:29:04 Summary

Sports physio Ali Gould discusses and demonstrates some stretching exercises for Sever's disease.

She also points out which types of stretch might not be appropriate right at the outset and are best left for later in the rehab process.

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

Other episodes in our Sever's Series:

➡️ ⁠⁠What is Sever's and What Causes It?⁠⁠

➡️ ⁠⁠Sever's Disease: Best Shoes To Relieve Your Child's Heel Pain Symptoms⁠⁠

➡️ ⁠⁠⁠⁠Best Research-backed Treatments for Sever's Disease - Updated⁠

➡️ ⁠Best Shoe Inserts for Sever's Disease

➡️ And here's the article about dry needling that Ali mentioned.

📚Chapters in this episode:

00:00:00 Introduction

00:01:02 Where stretching fits in

00:02:50 When NOT to stretch

00:06:51 Calf stretch alternatives

00:07:17 Other stretches to include

Here are the three types of shoe insert for Sever's disease pain relief.

Sports physio Maryke explains for which circumstances each type is best suited and how and when they should be used.

👉 Examples of the inserts that I mention in the video, as well as something for barefoot activities.

✅ Sever's disease heel lift inserts (height adjustable)

✅ Sever's disease heel cups

✅ Adjustable arch support inserts for Sever's disease

✅ For barefoot activities like gymnastics

👉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 a Severs injury or any other Achilles-related problem? You’re welcome to consult one of the team at TMA online via video call for an assessment of your injury and a tailored treatment plan.

📚 Chapters in this episode:

00:00:00 Introduction

00:00:46 What to look for

00:01:56 Do this first

00:02:41 Heel lift insoles

00:03:38 Heel cups

00:04:33 Arch control insoles

00:06:26 How and when to use the insoles

00:08:57 How we can help

Other episodes in our Sever's Series:

➡️ ⁠What is Sever's and What Causes It?⁠

➡️ ⁠Sever's Disease: Best Shoes To Relieve Your Child's Heel Pain Symptoms⁠

➡️ ⁠Best Research-backed Treatments for Sever's Disease - Updated

➡️ Stretches for Sever's Disease - Dos & Don'ts

In this episode, sports physio Maryke Louw demonstrates four simple tests that runners can do at home to see whether their legs are strong enough to avoid injuries.

She also explains:

➡️ Why good balance also matters

➡️ How to interpret your strength and balance test results

➡️ What exercises to do if you find weaknesses

💪 Maryke has designed the Strength & Mobility workouts and injury prevention content in the 👟 Exakt Running app – Test for Free and claim your Discount with code: MARYKE

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

🚨 Our resources with detailed advice on just about any type of sports injury.

📚 Chapters in this episode:

00:00:00 Introduction

00:01:05 Balance test progressions

00:02:52 - Interpreting the results

00:07:02 - How to fix it

00:08:14 Calf raise endurance

00:10:48 - Interpreting the results

00:11:29 - How to fix it

00:13:15 Single-leg box squat

00:17:05 - Interpreting the results

00:17:29 - How to fix it

00:18:10 The Exakt running app

00:19:11 Single-leg high bridge

00:21:41 - Interpreting the results

00:21:59 - How to fix it

00:22:11 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.

✅ Sports physio Maryke Louw explains what treatments work best for Sever’s disease (heel pain in children), how to help the symptoms to settle, and – just as importantly – how to prevent them from coming back.

❌ She also highlights some treatments that might make your child's heel pain worse.

🌟 Need help with Sever's disease or any other Achilles-related problem? You’re welcome to consult one of the team at TMA online via video call for an assessment of your injury and a tailored treatment plan.

📚 Chapters in this episode:

00:00:00 Introduction

00:00:54 Quick recap

00:03:13 Treatments

00:20:09 Treatments to avoid

00:21:37 How to stop Sever's recurring

00:26:35 How we can help

Other episodes in our Sever's Series:

➡️ What is Sever's and What Causes It?

➡️ Sever's Disease: Best Shoes To Relieve Your Child's Heel Pain Symptoms

➡️ Best Shoe Inserts for Sever's Disease

➡️ Stretches for Sever's Disease - Dos & Don'ts

👟 Wearing the right type of shoe won't cure your child's Sever's disease, but it can go a long way towards relieving the heel pain that is usually associated with this condition.

In this episode, sports physio Alison Gould explains the general characteristics to look for in a shoe.

She also shares some tips on:

➡️ how to modify existing shoes

➡️ what types of shoe to avoid

➡️ how to manage situations where wearing uncomfortable shoes are unavoidable.

👉 Examples of the types of footwear and heel wedge that might help for Sever's pain:

✅ Outdoor sandals

✅ Wedge sandals

🦶🏼 If your child’s feet are already adult size, have a look at this article of ours. Our adult sandal recommendations there would also work for Sever’s.

👟 Sneakers/trainers – neutral/overpronation:

✅ Kids’ sizes (8.5 mm heel-to-toe drop)

✅ Men’s sizes (10 mm heel-to-toe drop)

✅ Women’s sizes (10 mm heel-to-toe drop)

👟 Sneakers/trainers – neutral/supination:

✅ Kids’ sizes (8.5 mm heel-to-toe drop)

✅ Men’s sizes (8 mm heel-to-toe drop)

✅ Women’s sizes (8 mm heel-to-toe drop)

✅ Heel wedges (height adjustable)

✅ Gel heel cups

✅ For "barefoot" activities like gymnastics (use on both feet)

👉 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 a Severs injury or any other Achilles-related problem? 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.

📚 Chapters in this episode:

00:00:00 Introduction

00:01:17 What to look for in shoes

00:05:20 Foot posture considerations

00:05:49 Shoes to avoid (for a while)

00:09:16 What if there's no choice?

00:11:23 Summary

00:12:38 How we can help

Other episodes in our Sever's Series:

➡️ ⁠What is Sever's and What Causes It?⁠

➡️ ⁠Best Treatments for Sever's Disease

➡️ ⁠Best Shoe Inserts for Sever's Disease⁠

➡️ ⁠Stretches for Sever's Disease - Dos & Don'ts

🧊🔥 "Should I use ice or heat for my tendonitis?" is a question our patients often ask us.

👉 The answer depends on whether there is inflammation involved and which stage your injury is in.

Sports physio Maryke explains when ice or heat is best, how to best apply it, and when using either could actually make things worse.

👉 All the ice packs below are reusable and can also be used to apply heat:

✅ Perfect Remedy 2 Reusable Gel Ice Packs - Adjustable

✅ Strapt Ice Fillable, Reusable & Wearable Ice Pack

✅ TheraICE Reusable Ankle Ice Pack

👉 Some links 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.

🚨 Our resources with detailed advice on just about any type of tendon injury

📚 Chapters in this video:

00:00:00 Introduction

00:00:41 When to use ice vs. heat

00:04:54 Not everyone needs it!

00:07:18 How to apply ice

00:09:17 How to apply heat

00:11:27 How we can help

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