Sports Injury Physio

There are no quick-fixes for proximal hamstring tendinopathy. Yes, some treatments for proximal hamstring tendinopathy will reduce your pain for a while (and I cover those in this episode as well), but they won't do anything to get the injured tendon back to its former strength.

So let me tell you about the tried-and-tested way of getting our proximal hamstring tendon patients back to permanent pain-free sitting and enjoying an active life again.

🌟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.

📹 Related videos and articles:

➡️ High Hamstring Tendinopaty Causes

➡️ Pain When Doing The Bridge? Rehab Tips for High Hamstring/Piriformis/Glute Pain

➡️ High Hamstring Tendinopathy: What's The Deal With Sitting?

📰 Understanding Pain

➡️ Red Light Therapy For Injuries

➡️ Tendonitis Supplements - Do They Work?

➡️ How do PRP Injections Work?

➡️ High Hamstring Tendinopathy - Is Ice Bad for Healing?

➡️ How the Menopause Affects a Runner's Body

📰 BPC-157 Article

📚 Chapters in this episode:

00:00:00 Introduction

00:01:52 Treatment aims

00:04:12 Top 3 treatments

00:19:06 Other treatments

00:26:53 Specific cases

00:33:44 Avoid these treatments!

00:38:45 Treatments that just don't work

00:40:03 How long to recover?

00:41:07 How we can help

📰 Subscribe to the Sports Injury Physio e-newsletter: https://geni.us/sipnews

Navigating stairs on crutches can be tricky if you don't know how to do it right.

Sports physio Maryke demonstrates how to walk up stairs as well as go down stairs with crutches - for non-weight bearing, partial weight bearing, and full weight bearing situations.

👉 Don't have crutches yet? Get some here.

✅ This shoe leveller can help you to walk more normally if you're wearing a cast or an orthopaedic boot.

👉 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:

➡️ General Crutch Walking Tips

➡️ Walking After Injury - Non Weight Bearing to Full Weight Bearing

➡️ Pain After Cast Removal? How to Reclaim Your Limb Physically and Mentally

🌟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 Adjusting your crutches

00:02:25 Full weight bearing

00:04:17 Partial weight bearing

00:05:19 Non-weight bearing

00:06:16 How we can help

📰 Subscribe to the Sports Injury Physio e-newsletter.

When you've torn something high up the back of your calf, it can be tricky to figure out whether it's a high Achilles tendon tear or a calf muscle tear.

Sports physio Alison Gould explains what it feels like when this happens, the importance of getting the diagnosis right, and the treatment approach for this type of injury.

🌟 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 Achilles injury and a tailored treatment plan.

Related videos:

▶️ High Achilles Tendonitis

▶️ Playlist: Complete Achilles Tendon Tears (Ruptures)

▶️ Playlist: Partial Achilles Tendon Tears

📚Chapters in this episode:

00:00:00 Introduction

00:01:05 Achilles tear or calf muscle tear?

00:02:17 What it feels like

00:06:04 Treatment options

00:11:24 Recovery time

00:11:54 How we can help

📰 Subscribe to our email newsletter for regular Achilles injury treatment and prevention advice.

Red light therapy for injuries is all the rage ... But does it actually work?

Sports physio Maryke takes a deep dive into the research and discovers that it does indeed have its uses, but it's not a silver bullet.

Learn more about:

- what devices work best for home use,

- which settings are important,

- and what the safety issues are.

👉 These red light therapy devices, available on Amazon, all have the required light wavelengths and irradiance ranges for effective treatment:

✅ Lamp

✅ Mat

✅ Belt

✅ Portable Home Salon

👉 Here's a cheat sheet with the settings and dosages for effective treatment.

👉 And you can download our FREE Red Light Therapy Guide here - it includes the best devices, settings, and treatment times for different types of injury.

🌟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 What the research shows

00:03:44 The inflammation paradox

00:05:48 Side effects

00:08:09 Which devices work best?

00:09:36 Which settings to use

00:12:44 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.

Here is the research that I consulted for this episode.

Upper Achilles pain is much less common than problems lower down in the Achilles tendon.

Sports physio Alison Gould explains what might cause upper Achilles tendonitis, how we figure out via our video consultations whether a sore upper Achilles tendon is indeed caused by this condition, and what the best treatment approach is.

🌟 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 Achilles injury and a tailored treatment plan.

Related videos:

▶️ General Achilles tendonitis overview videos

▶️ Insertional Achilles tendonitis videos

▶️ Upper Achilles tendon tears: Coming soon!

📰 In the meantime, here's our article on upper Achilles tendon tears

▶️ How Neural Tension can Cause Achilles Tendinopathy

▶️ Why Relative Rest is Important for Achilles Tendinopathy Treatment

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

📚Chapters in this episode:

00:00:00 Introduction

00:00:45 Anatomy overview - where you feel your pain

00:02:09 Symptoms

00:02:53 Causes of upper Achilles pain

00:04:18 Diagnostic Tests

00:10:01 Treatment approach for high Achilles tendonitis

📰 Subscribe to our email newsletter for regular Achilles injury treatment and prevention advice.

Do you have a literal pain in the butt? It might be proximal hamstring tendinopathy.

Learn what causes this tricky condition, what the typical symptoms are, and how physios diagnose it to determine what the best type of treatment would be.

🌟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.

📰 Subscribe to the Sports Injury Physio newsletter.

📹 Related videos:

✅ Here's the full Proximal (High) Hamstring Tendinopathy Playlist

➡️ Distal (lower) Hamstring Tendinopathy

➡️ High Hamstring Tendinopathy - DON'T Stretch It!

➡️ High Hamstring Tendinopathy - Speeding up Your Running

➡️ High Hamstring Tendinopathy: What's The Deal With Sitting?

➡️ Treatment for Runners with Proximal Hamstring Tendinopathy

➡️ How Fluoroquinolone Antibiotics Cause Tendonitis and Tendon Tears

➡️ Why Relative Rest is Important for Tendinopathy Treatment

➡️ Glute Bridge Exercise: 4 Progressions + Benefits

Background reading:

👉 How we can diagnose and treat your injury via video call

👉 Pain explained – Tips to speed up injury recovery

👉 Proximal hamstring tendinopathy treatments

📚 Chapters in this episode:

00:00:00 Introduction

00:01:15 Anatomy recap

00:02:23 How does proximal hamstring tendinopathy happen?

00:09:52 Three stages of tendinopathy and recovery times

00:18:16 How we diagnose proximal hamstring tendinopathy

00:34:46 How we can help

Carrying extra weight – especially around your waist – might be causing more trouble than just placing extra physical demands on your Achilles tendon.

Research links being overweight to changes inside the Achilles tendon itself, increasing your risk of injury.

Here's what the science says – and how fat in various areas of your body can cause tendon trouble in various ways.

🌟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 Achilles injury and a tailored treatment plan.

Related videos:

▶️ Online Physiotherapy for Achilles Injuries - How Does it Work?

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

▶️ Best & Worst Shoes for Achilles Tendonitis

Useful Playlists:

▶️ Achilles Tendonitis/Tendinopathy Treatement

▶️ Achilles Tendonitis/Tendinopathy Rehab (Rest & Exercise)

📚Chapters in this episode:

00:00:00 Introduction

00:00:56 Achilles tendonitis recap

00:01:46 Overweight: Body weight vs. blood chemistry

00:03:12 What research on millions of people tells us

00:04:42 How overweight blood chemistry affects tendons

00:09:09 How we can help

📰 Subscribe to our email newsletter for regular Achilles injury treatment and prevention advice.

Choosing the right shoes for heel bursitis (aka retrocalcaneal bursitis) can really help your recovery from this pesky condition.

Sports physio Maryke Louw explains what two attributes to look for in shoes that will be kind to your painful heel, and she gives some more detailed pointers on running shoes, which are also good for everyday use.

👉 Examples of bursitis-friendly sandals:

✅ Women's sandals with heel-to-toe drop

✅ Men's sandals with heel-to-toe drop

✅ Unisex sandals with heel-to-toe drop

👉 Examples of bursitis-friendly clogs:

✅ Men

✅ Women

👉 Examples of running shoes with a good heel-to-toe drop:

✅ Brooks Adrenaline - 12 mm heel-to-toe drop (women)

✅ Brooks Ghost - 12 mm heel-to-toe drop (men)

✅ Asics Gel-Venture - 10 mm heel-to-toe drop (women)

✅ Asics Gel-Kayano - 10 mm heel-to-toe drop (men)

👉 Examples of heel-raising shoe inserts:

✅ Makryn

✅ Beautulip

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

Related videos:

▶️ Heel Bursitis Exercises to Avoid - Do This Instead

▶️ Heel Bursitis - Causes and Treatment

📚Chapters in this episode:

00:00:00 Introduction

00:00:48 Two things to look for in a shoe

00:03:25 Running shoe tips

00:04:28 Heel-raising shoe inserts

00:05:44 How we can help

📰 Subscribe to our email newsletter for regular Achilles injury treatment and prevention advice.

The typical heel bursitis exercises that people get prescribed are calf stretches ... but these will just make your heel bursitis worse.

Sports physio Maryke Louw explains why this is and provides some alternatives for making that tight feeling in your calves go away while your heel bursitis gets better.

👉 Some of the stuff mentioned in the video that can help you to get rid of your heel bursitis:

✅ Heel-raising shoe inserts

✅ Running shoes

✅ Foam roller

✅ Massage gun

Some links here are to places where you can buy something relevant. If you do, we may 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 TMA online via video call for an assessment of your bursitis or Achilles injury and a tailored treatment plan.

📽️ Other videos you might find useful:

▶️ Heel Bursitis - Causes and Treatment

▶️ Foam Rolling & Massage For Achilles Tendonitis - Dos & Don’ts

📚Chapters in this episode:

00:00:00 Introduction

00:00:43 What is heel bursitis?

00:01:01 Calf stretches for heel bursitis?

00:02:55 Stop stretching!

00:03:46 Adjust your movements

00:04:49 Observe what happens

00:05:12 What to do instead

00:06:23 How we can help

Retrocalcaneal bursitis or heel bursitis is commonly associated with insertional tendinopathy but can also occur on its own.

In this episode, sports physio Maryke explains what can cause the bursa to become irritated and painful, what treatments work for it, as well as what exercises you should avoid.

👉 I find that these adjustable heel wedges (use them in both shoes) can help to reduce the pressure on your inflamed bursa

If you buy something from this link, 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 TMA online via video call for an assessment of your Achilles injury and a tailored treatment plan.

See also:▶️ Heel Bursitis Exercises to Avoid - Do This Instead

📚Chapters in this episode:

00:00:00 Introduction

00:00:39 What is a bursa?

00:01:24 What causes bursitis?

00:04:41 What to do about an inflamed bursa

00:07:50 DON'T do calf or Achilles stretches for a painful bursa

00:09:12 Injection? Only as a last resort

00:10:56 What about exercises for heel bursitis?

00:11:44 How we can help