Sports Injury Physio

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

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👉 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

📰 Subscribe to the Sports Injury Physio e-newsletter

Here's why Heat, Alcohol, Running (or other sport), Massage, and Stretching might all make things worse for you if you've just injured yourself.

Sports physio Maryke shares some workarounds for the early days after an injury and explains when things like massage and stretching can safely be used later on.

🌟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.

👉 Get your ice packs for injuries on Amazon:

✅ Perfect Remedy 2 Reusable Gel Ice Packs - Adjustable

✅ Strapt Ice Fillable, Reusable & Wearable Ice Pack

✅ Clever 24 Disposable Ice Packs - No Freezer Needed

✅ TheraICE Reusable Ankle Ice Pack

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.

📽️ Related videos:

➡️ When to Use Ice or Heat for Treating a Sports Injury

➡️ How Long to Ice an Injury ... And when NOT to Ice It

➡️ Massage For Sports Injuries - When & How

➡️ Stretching & Injuries Don't Always Mix Well

📚 Chapters in this episode:

00:00:00 Introduction

00:01:10 Do no HARMS

00:01:36 Heat

00:04:44 Alcohol

00:06:26 Running (or fill in your sport)

00:10:01 Massage

00:12:33 Stretching

00:15:00 How we can help

📰 Subscribe to the Sports Injury Physio e-newsletter

Isotonic calf raise exercises closely resemble how you use your Achilles tendon and calf muscles in everyday life - that's why they are so useful as part of a rehab programme for an Achilles tendon injury.

In this episode, sports physio Maryke demonstrates the various ways in which you can do these exercises and explains under which circumstances each of these would be useful.

🌟 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.

📽️ Other videos mentioned in this episode:

➡️ Isometric Heel Raises

➡️ Eccentric Heel Raises

➡️ Three Gentle Exercises For Achilles Pain

➡️ Exercises for Insertional Achilles Tendonitis

📚 Chapters in this episode:

00:00:00 Introduction

00:01:08 What are isotonic exercises?

00:03:08 Exercise demo

00:06:44 Sensitive tendons

00:10:03 Amount of stretch

00:12:31 Weights

00:16:27 Speed

00:18:56 Summary

00:19:46 How we can help

Sports physio Maryke explains how to use shockwave treatment for plantar fasciitis and tendinopathy or tendonitis (e.g. gluteal, high hamstring, and Achilles tendinopathy). She discusses:

➡️ the benefits of shockwave therapy

➡️ how many sessions you might need

➡️ side effects

➡️ why shockwave therapy might increase your pain

➡️ and whether shockwave can cause permanent damage.

🌟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.

🧾 What type of tendon problem brought you here? Here is our library with articles and videos on the various types of tendon injuries, as well as plantar fasciitis:

➡️ Gluteal tendinopathy

➡️ High hamstring tendinopathy

➡️ Distal hamstring tendinopathy

➡️ Adductor tendinopathy

➡️ Patellar tendinopathy

➡️ Tibialis posterior tendinopathy

➡️ Peroneal tendinopathy

➡️ Abdominal tendinopathy

➡️ Achilles tendonitis/tendinopathy (our other website)

➡️ Plantar fasciitis (YouTube Playlist)

📚 Chapters in this video:

00:00:00 Introduction

00:01:30 Types of shockwave

00:02:30 How does shockwave work?

00:07:29 Why wait 3 months?

00:09:44 What type works best?

00:10:48 Shockwave protocols

00:12:55 Side effects

00:15:56 What else matters?

00:17:43 How we can help

📰 Subscribe to the Sports Injury Physio e-newsletter

Longitudinal Achilles tears are quite rare ... but we don't know exactly how rare, because this type of Achilles injury has not been researched extensively.

Treat My Achilles co-founder Alison Gould looks at what research is available and discusses the symptoms, diagnosis, and treatment options of longitudinal Achilles tears.

✅ Use these heel wedges (height adjustable) to take the strain off your Achilles while it heals.

👉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 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.

📽️ All about partial Achilles tears

📽️ All about complete Achilles tears

📽️ Achilles Red Flags - When to Seek Urgent Help for your Achilles Pain!

📽️ How to know whether you have Achilles tendonitis/tendinopathy

📽️ Achilles Tendonitis Treatment – What Works (and What Makes It Worse)

📚 Chapters in this video:

00:00:00 Introduction

00:00:54 What are longitudinal tears?

00:03:24 Causes

00:07:20 Diagnosis

00:12:10 Treatment

00:18:29 What if I'm not making progress?

00:20:51 Do I need surgery?

Altitude training masks are supposed to give you the benefits of elevation training without having to go and live in the mountains.

Sports physio Maryke Louw takes a look at the research into altitude training masks to see whether they live up to the promises in terms of endurance and strength, gives some tips on how to use them if you do decide to go that route, and discusses some safety issues.

👉 Examples of altitude training masks similar to those used in the research:

✅ Sparthos

✅ YUMIOER

✅ TRAININGMASK

👉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.

📚 Chapters in this episode:

00:00:00 Introduction

00:00:56 How true altitude training works

00:02:22 Do altitude training masks work?

00:03:28 Research review - Endurance

00:05:09 Research review - Strength

00:05:59 How to use an altitude mask

00:09:28 Safety

00:12:47 How we can help

📰 Subscribe to the Sports Injury Physio e-newsletter.