Sports Injury Physio

Gluteal tendinopathy or tendinitis refers to either glute med tendinopathy or glute min tendinopathy or both together.

In this episode, Maryke explains what causes it and what treatments you may find useful. She also explains what types of exercise work for this kind of injury.

👉 Get your gluteal tendinopathy rehab equipment here:

- Massage balls (set of two)

- Resistance bands

- More resistance band options at the TheraBand Store

Some links here are to places where you can buy something relevant to this video. If you do, we may get a small commission at no extra cost to you.

👉Runners may also be interested in this related video.

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

Chapters in this episode:

00:00:00 Introduction

00:00:59 What is gluteal tendinopathy?

00:07:02 Who gets gluteal tendinopathy?

00:12:07 Treatment for gluteal tendinopathy

In this episode, Maryke discusses how exercise benefits your Achilles tendon when you have Achilles tendonitis, what exercises you should be doing, how you can adapt them to suit your needs, and how to know when you're ready to get back to sport.

🌟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:

👉 Other relevant videos:

- Recovery Times for Achilles Tendonitis - The Factors that Influence It

- Top Tips for Insertional Achilles Tendinopathy

📚Chapters in this episode:

00:00:00 Introduction

00:01:12 How exercises help treat Achilles tendonitis

00:03:31 Exercises should be individualised

00:04:41 What strength exercises to do

00:05:25 How to adapt your exercises

00:17:40 How to add and increase weights

00:27:02 When can you go back to sport?

00:29:24 Maintenance exercises to prevent recurring Achilles pain

00:31:56 How we can help

How to harness knowledge of your natural fight-or-flight response to help with injury recovery.

Everyone is affected by the interaction between their brain and the physical aspects of their injury.

Sports physio Maryke Louw interviews injury and pain psychologist Dr Caroline Marlow about two case studies where she helped athletes with the psychological aspects of their injury recovery.

📽️ Related videos:

➡️ How to Deal with the Mental Side of Being Injured

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

➡️ Persistent/Chronic Achilles Pain? How Understanding Pain Can Help

➡️ Achilles Tendonitis Treatment - Pain vs. Scan Results

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

👉 You can contact Dr Caroline Marlow here:

- Email: [email protected]

- Website

- LinkedIn (for organisations)

- Instagram (for individuals)

📚 Chapters in this episode:

00:00:00 Introduction

00:03:31 Pain psychology affects everyone

00:08:21 Example 1: ACL injury

00:26:49 Example 2: Persistent pain

00:37:27 Breathing

📰 Subscribe to the Sports Injury Physio e-newsletter

Recovery times for Achilles tendonitis can be a matter of weeks, or it can take years, depending on the specific case.

In this video, Maryke discusses nine factors that can have an influence on how long it will take you to recover from your Achilles injury.

She also gives expected recovery times for best-case, typical case, and worst-case scenarios and cautions that recovery from this injury is not always a straight-line process - there will probably be setbacks along the way.

🌟Need more help with your 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.

📽️Other videos or topics mentioned in this video:

▶️ Achilles Tendonitis Causes, Symptoms, and Diagnosis - It All Hangs Together

▶️ Learn how the Menopause can Cause Achilles Tendonitis

▶️ Hormone Replacement Therapy, the Menopause, and Achilles Tendonitis

▶️ How Statins Can Cause Achilles Injuries

▶️ Achilles Tendinopathy: Corticosteroid Injections:

▶️ Why Relative Rest is Important for Achilles Tendinopathy Treatment

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

▶️ Achilles Tendonitis - How To Treat Painful Achilles Flare-ups

📚 Chapters in this episode:

00:00:00 Introduction

00:00:44 Factors that can influence your Achilles tendonitis recovery time

00:06:55 Typical recovery times

00:10:03 Recovery rarely happens in a straight line - expect setbacks

00:10:56 How we can help

Beta alanine for better running and sports performance.

Discover how this proven supplement can safely enhance performance, what dosage works best, who benefits most, and how to avoid side effects.

Everything you need to know in one video!

👉 Beta alanine on Amazon:

✅ Capsules (750 mg - easy to split up your daily dosage)

✅ Powder

📽️ Here's our video on bicarbonate of soda, which can be combined with beta alanine for better performance.

📚 Chapters in this episode:

00:00:00 Introduction

00:00:53 How beta alanine works

00:02:02 What types of sport is it good for?

00:03:25 How much beta-alanine to take to avoid side effects

00:06:25 Combining it with bicarb of soda

00:07:11 How we can help

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

📰 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.

There's no one-size-fits-all treatment for Achilles tendonitis/tendinopathy. However, there is a treatment approach that works best for most people, and this is backed up by research.

In this episode, Treat My Achilles co-founder Maryke Louw explains this approach. She also cautions against other treatments that are useless or may harm your Achilles tendon even further.

👉 The video mentions heel lift shoe inserts to help your Achilles pain to calm down. Here are some examples on Amazon:

- Beautulip foam-gel combo

- Makryn adjustable

- XINIFOOT

- Ailaka gel

👉 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 TMA online via video call for an assessment of your Achilles injury and a tailored treatment plan.

📽️Other videos mentioned in this video:

▶️ Why Relative Rest is Important for Achilles Tendinopathy Treatment

▶️ Exercises For Achilles Tendonitis/Tendinopathy - What, When, How Often?

▶️ Persistent/Chronic Achilles Pain? How Understanding Pain Can Help

▶️ Achilles Tendonitis Treatment - Pain vs. Scan Results

▶️ Laser Treatment for Achilles Tendonitis - Does It Work?

▶️ Is Ice Or Heat Better For Achilles Tendonitis?

▶️ PRP Injections for Achilles Tendinopathy - Do they Work?

▶️ Supplements for Achilles Tendonitis

▶️ Learn how the Menopause can Cause Achilles Tendonitis

▶️ Hormone Replacement Therapy, the Menopause, and Achilles Tendonitis:

▶️ Anti-inflammatories (NSAIDS), Achilles Tendonitis & Other Injuries - When to Use It & When Not To

▶️ How Long does Achilles Tendonitis Recovery Take?

▶️ Night Splints for Achilles Tendonitis - A Waste of Money. Do this Instead

▶️ Achilles Tendinopathy: Corticosteroid Injections

▶️ Using A Boot for Achilles Tendinopathy or Pain:

▶️ DON'T Do Cross Friction Massage for Achilles Tendinopathy

Chapters in this episode:

00:00:00 Introduction

00:00:53 The best treatment for Achilles tendonitis

00:08:27 Treatments that might reduce pain (but won't heal your tendon)

00:16:19 Treatments that might speed up healing

00:18:27 Achilles tendonitis treatments for specific situations

00:23:21 These treatments are a waste of time and money

00:24:50 Treatments that can make your Achilles tendonitis worse

00:27:37 How we can help

Boost running performance with baking soda! Learn how sodium bicarbonate helps runners, why it doesn’t work for endurance events, and how it combats lactic acid.

BUT ... take the wrong dosage and you'll be running for the toilet - we've got that covered as well.

👉 Bicarbonate of soda on Amazon:

✅ Capsules (1.3 grams)

✅ Powder

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's our video on beta alanine, which can be combined with bicarb of soda for better performance.

📚 Chapters in this episode:

00:00:00 Introduction

00:01:03 How bicarb works

00:02:15 What events benefit most?

00:03:29 Optimal dosage

00:06:34 What to combine it with

00:06:58 How we can help

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

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

Getting a diagnosis of Achilles tendonitis right depends to a large extent on listening to the patient to understand what caused their heel pain and deciding whether this as well as the symptoms fit this type of injury.

Treat My Achilles co-founder Maryke Louw takes us through the typical causes of Achilles tendonitis, the symptoms to look out for, and the steps we use in our clinic to arrive at an accurate diagnosis.

🌟Need more help with your 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.

📽️Other videos mentioned in this video:

▶️ How Fluoroquinolone Antibiotics Cause Achilles Tendonitis and Achilles Tears: https://youtu.be/yRZjuip58HE

▶️ Antibiotic (Cipro) Induced Achilles Tendonitis Treatment: https://youtu.be/Ie5ecLZgQak

▶️ Learn how the Menopause can Cause Achilles Tendonitis: https://youtu.be/nhsErPtAVz0

▶️ Got Hit In The Achilles Tendon? How To Treat It: https://youtu.be/-gPwhJr0A7k

▶️ How Statins Can Cause Achilles Injuries: https://youtu.be/EkdSMbyK8lQ

▶️ Haglund's Deformity Treatment: https://youtu.be/Q5ay6kc2x2g

▶️ How Neural Tension can Cause Achilles Tendinopathy: https://youtu.be/tVJeJOa2Qqk

▶️ Top Tips for Insertional Achilles Tendinopathy: https://youtu.be/mWUzsQILzWA

▶️ Tingling Heel & Achilles - Causes & Treatment: https://youtu.be/eKc_5RoF2r0

▶️ Treatment Options for Achilles Tendonitis: https://youtu.be/H1nfgU1amvg

▶️ Rehab Exercises for Achilles Tendonitis and How to Progress Them: https://youtu.be/Dp8gzq9zoy4

📚Chapters in this episode:

00:00:00 Introduction

00:00:33 Where is the Achilles tendon and what does it do?

00:01:53 What causes Achilles tendonitis?

00:13:40 Achilles tendonitis symptoms

00:23:38 How to diagnose Achilles tendonitis

00:30:04 How we can help

When someone asks whether running is bad for your knees, they are usually worried that running will “wear their knees out”, or they are getting aches and pains in their knees when they run, or they’ve been told they have arthritis in their knees, and they don’t want to make it worse.

Let's take a look at all of these concerns.

👉 Most models of Hoka running shoe provide a good combination of cushioning and stability that would be kind to your knees.

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

🦾 Looking for a sensible Strength Training plan for running? I've helped design the training plans in the Exakt app - you can choose to only use the Strength and Mobility, but all the running plans also include it. 🎉 Claim a DISCOUNT with code: MARYKE 🎉

📽️ Other videos you might find useful:

▶️ How to prevent knee pain when running: https://youtu.be/_e4JN6Lhko4

▶️ Knee Osteoarthritis / Wear & Tear - What Exercises To Do: https://youtu.be/NVR4gCqdPeE

▶️ Knee Pain In Runners - A Quick Guide To Help You Figure It Out: https://youtu.be/TIQfC7Wgb_s

📚 Chapters in this video:

00:00:00 Introduction

00:00:45 Defining knee "wear-and-tear"

00:01:14 Does running cause knee osteoarthritis?

00:02:30 Can running improve knee health?

00:04:39 So why do we still get knee injuries?

00:08:08 Running with knee arthritis

00:15:30 Injured? How we can help

👉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.

In this episode, Steph discusses the top reasons why your tennis elbow pain might not be getting better.

Did you know that the exercises everyone on the Internet tells you to do might be to blame?

She not only points out these factors but also explains what you can do about it and what treatment approach works best for tennis elbow.

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

📽️ Other episodes our Tennis Elbow Series:

▶️ ⁠⁠⁠What is Tennis Elbow? How to Test for It & What Symptoms Matter⁠⁠⁠

▶️ ⁠⁠⁠⁠⁠⁠⁠⁠Tennis Elbow Treatments – Which Ones Work?⁠⁠

▶️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Ten Tennis Elbow Exercises: What Works & What to Avoid for Recovery⁠

▶️ ⁠⁠How To Use Tennis Elbow Braces And Straps⁠

▶️ ⁠⁠⁠Taping for Tennis Elbow - Demo

Chapters in this episode:

00:00:00 Introduction

00:00:43 What is tennis elbow?

00:02:46 Reason 1: Continued overloading

00:04:24 Reason 2: Insufficient recovery time

00:06:06 Reason 3: Wrong exercises

00:08:14 How we can help