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Achilles Tendinopathy – 4 Exercises Towards Recovery

Overview When the Legendary Achilles was born, his mother, the goddess Thetis, tried to make him immortal by dipping him in the river Styx. However, she held him by the heel and it was left vulnerable, becoming his weak spot. Many people have this same weak spot, more specifically the Achilles Tendon (Figure 1), which can be quite debilitating when you want to get the kids ready in the morning and rush to work, to run or practise any sport...

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Strengthening and Stretching Exercises For Hips

Exercise 1: Tensor Fascia Latae (TFL) stretch How to do it Stand with the side you want to stretch facing the wall, leaning with your forearm against it, so that the shoulder is at a 90 degrees angle; Move your "good" leg over the front of the affected leg, keeping your feet at least 2-3 inches apart; Then, move your affected hip towards the wall keeping your lower back straight, until you feel a stretch o the outside of your...

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I have knee pain when I run! How do I stretch my ITB (Iliotibial band)?

If you are a runner or a cyclist or even both, at some point, you may become aware of a gradually more noticeable pain on the outside of the knee. It's possible that you're developing a Runner's knee or technically an Iliotibial Band (ITB) friction syndrome. What is Iliotibial Band (ITB)? Let's start with some anatomy: The ITB is a band that connects the iliac crest to the Gerdy's tubercule, in the tibia (Figure 1). This band is very thick...

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Exercises For Neck Pain And Upper Back Stiffness

Exercise 1: Deep neck flexors activation How to do it Stand, leaning with your back against the wall and your feet slightly away from the wall. Gently, tuck your chin in as if you want to bring the back of your neck (not head!) towards the wall, getting a "nice" double chin. Make sure your head is straight through the whole exercise. Hold for 5 secs (and progress gradually to 10 secs, during the course of a week) Start with...

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It Was A Real Pain In The Neck! Exercises To Help Your Neck Pain!

Overview As we've discussed in the last post, in the world we live in, with regular use of smartphones and computers, our necks are put under daily loads of several different kinds that sometimes may contribute to the onset of some symptoms. The neck functionally allows us to move our head within a significant range of movement, so that we can see and interact with the world and environment we are in, at the same time we keep eyes in...

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