Running training, strength and injury for runners

Sink or Swim? Preventing & Treating Swimming Injuries at Weaver Physio

Treatment for sports injuries

The benefits of sports massage

Discovering Pain-Free Performance: Move Better, Feel Stronger, Live Fully By Weaver Physio Imagine waking up without stiffness. Training without worrying about injury. Moving freely, confidently, and without pain. That’s what we mean when we talk about pain-free performance—and at Weaver Physio, it’s at the heart of everything we do. Whether you’re an athlete chasing peak performance, a parent trying to keep up with the kids, or someone just tired of living with aches and discomfort, pain-free movement isn’t just a dream—it’s absolutely achievable. In this blog, we’ll explore what pain-free performance really means, why pain happens in the first place, and how physiotherapy can help you unlock a stronger, more capable version of yourself. ⸻ What Is Pain-Free Performance? Pain-free performance is the ability to move, train, and live your life without being limited by discomfort or dysfunction. It’s about more than just injury prevention—it’s about creating a strong, resilient, well-balanced body that can handle the demands of your daily life or sport. It doesn’t matter whether you’re lifting weights, playing sports, gardening, or chasing after toddlers. Pain-free performance applies to everyone. It’s about: • Moving efficiently and safely • Reducing the risk of injury • Managing or eliminating pain • Optimising your body’s strength and mobility • Building long-term resilience It’s not about pushing through pain. It’s about working with your body, not against it. ⸻ Why Do We Experience Pain? Pain is the body’s alarm system. It tells us something isn’t right—whether it’s an injury, poor posture, muscle imbalance, or simply overuse. Some of the most common causes of pain we see at Weaver Physio include: • Repetitive strain from daily activities or poor ergonomics • Muscle imbalances and weaknesses that create joint stress • Poor movement patterns during exercise or sports • Previous injuries that were never properly rehabbed • Postural problems from sedentary lifestyles • Stress and tension, which can affect the body physically Often, these issues build up over time until something gives—leading to pain, injury, and frustration. But the good news? These problems are fixable. ⸻ The Physiotherapy Approach to Pain-Free Living Physiotherapy is more than just treating injuries—it’s about restoring optimal function, improving performance, and helping you live your life without limits. At Weaver Physio, we take a whole-body approach. We don’t just treat the symptom—we find and fix the root cause. This might involve a combination of: 1. Thorough Assessment We start by understanding your pain, your lifestyle, and your goals. We assess how you move, test strength and flexibility, and identify movement faults or imbalances. This gives us a complete picture of what’s going on in your body. 2. Hands-On Treatment Manual therapy, soft tissue release, joint mobilisations, dry needling, and other hands-on techniques are used to reduce pain, improve mobility, and kickstart recovery. 3. Movement Re-Training You’ll relearn how to move well—whether that’s squatting, lifting, running, or simply standing up from a chair. We break down faulty movement patterns and rebuild them in a safe, efficient way. 4. Strength and Mobility Programming Weak or stiff muscles are often at the root of pain and injury. We’ll design a personalised exercise program to target these areas, helping you move with control and confidence. 5. Performance Progression Once pain is under control, we help you build beyond the basics—whether that means returning to sport, lifting heavier, running further, or simply feeling more capable in everyday life. ⸻ Common Areas of Pain and How We Help Here are a few examples of how we help clients find pain-free performance: Back Pain Whether it’s caused by poor posture, weak core muscles, or prolonged sitting, back pain can be debilitating. We address the root causes with core strengthening, mobility work, and postural correction—giving you long-term relief. Knee and Hip Pain These joints often take the brunt of poor movement patterns. We focus on glute and quad strength, joint alignment, and improving movement control to reduce load on these areas and prevent future issues. Shoulder Pain From rotator cuff issues to impingement, shoulder problems are often linked to poor posture or weak upper body muscles. We restore balance to your shoulders and upper back, allowing for smooth, pain-free movement. Running and Sports Injuries For athletes, pain can mean time off the field or track. Our goal is not just to get you back—but to get you back better. We use gait analysis, sports-specific rehab, and progressive loading to ensure safe return and improved performance. ⸻ The Mind-Body Connection It’s important to understand that pain isn’t just physical—it’s also influenced by your mindset, stress levels, and emotional state. Chronic stress, poor sleep, and anxiety can heighten pain sensitivity and slow healing. That’s why at Weaver Physio, we take a holistic approach. We’ll talk with you about your daily habits, recovery strategies, and mental well-being to ensure your body and mind are working together—not in conflict. ⸻ Empowering You to Take Control One of the most powerful aspects of physiotherapy is education. We don’t just treat you—we teach you how to manage your body. You’ll learn: • Why your pain started in the first place • How to prevent it from coming back • What movements and exercises are best for you • How to build sustainable strength and resilience This empowers you to take ownership of your health and performance—giving you confidence that lasts far beyond the clinic. ⸻ You Don’t Have to Settle for “Just Managing” Too often, we hear people say things like: “I guess this is just part of getting older.” “I’ve had this pain for years, it’s just something I live with.” “I thought I’d have to stop doing what I love.” We’re here to tell you—you don’t have to settle. Pain may be common, but it’s not normal. And it’s not something you have to live with. ⸻ Ready to Discover Pain-Free Performance? At Weaver Physio, we’re passionate about helping you move better, feel stronger, and live your life without limits. Whether you’re recovering from an injury or just want to perform at your best without pain, we’re here to guide you every step of the way. Pain-free performance isn’t just for athletes—it’s for everyone. And it starts with taking that first step. ⸻ Book your assessment with Weaver Physio today, and let’s help you unlock a life of confident, pain-free movement. ⸻ Weaver Physio – Helping you move with freedom, live with strength, and perform without pain.

Fast-Track Your Recovery: The Benefits of Shockwave Therapy By Weaver Physio If you’ve been struggling with a stubborn injury or long-term pain that just won’t go away, Shockwave Therapy might be the breakthrough treatment you’ve been looking for. At Weaver Physio, we’re always focused on bringing you the most effective, evidence-based treatments to help you recover faster and live pain-free. Shockwave Therapy is one such treatment, offering incredible results—especially for chronic conditions that haven’t responded well to other therapies. So, what exactly is Shockwave Therapy, and how can it help you? ⸻ What Is Shockwave Therapy? Shockwave Therapy, or Extracorporeal Shockwave Therapy (ESWT), is a non-invasive treatment that uses high-energy sound waves to stimulate healing in injured tissues. These sound waves are delivered directly to the affected area, encouraging the body to restart its natural healing process—especially useful in areas where healing has stalled. Unlike surgery or injections, shockwave therapy doesn’t involve needles, downtime, or medication, making it a safe and convenient option for many patients. ⸻ What Can It Treat? Shockwave Therapy is particularly effective for chronic, slow-healing soft tissue injuries and conditions such as: • Plantar fasciitis • Achilles tendinopathy • Tennis elbow / Golfer’s elbow • Shoulder tendinopathy (including calcific tendonitis) • Patellar tendinopathy (Jumper’s knee) • Shin splints • Hip bursitis or gluteal tendinopathy If you’ve had physiotherapy, rest, or medication and your pain is still lingering, shockwave may help get you over that plateau and back to doing what you love. ⸻ The Key Benefits of Shockwave Therapy 1. Accelerates Healing Shockwaves increase blood flow, stimulate collagen production, and break down calcified deposits in tendons—all of which promote tissue repair. This kickstarts your body’s natural healing process in areas where it has slowed down or stopped. 2. Reduces Pain Shockwave Therapy helps reduce pain by desensitising nerve endings and lowering local inflammation. Many patients notice a reduction in discomfort after just a few sessions. 3. Breaks the Cycle of Chronic Pain When injuries become chronic, the body often adapts in a way that prevents full healing. Shockwave Therapy disrupts that cycle, helping to “reset” the healing response. 4. Non-Invasive with No Downtime Unlike surgery or injections, there’s no recovery time. You can walk in and out of your session and continue your normal daily activities—making it ideal for busy schedules. 5. Highly Effective Research and clinical experience have shown high success rates, especially for tendon-related conditions. It’s often used when other treatments have failed—and works well alongside physiotherapy. ⸻ Is It Right for You? Shockwave Therapy isn’t suitable for everyone—for example, it’s not recommended during pregnancy, for people with certain heart conditions, or if you’re on blood-thinning medication. But for many patients, it can be a game-changer. At Weaver Physio, we’ll assess your condition and medical history to determine whether shockwave is appropriate for you—and tailor a treatment plan that fits your goals. ⸻ Ready to Try Shockwave Therapy? If you’ve been stuck with ongoing pain, don’t wait any longer. Book a consultation with the team at Weaver Physio and find out if Shockwave Therapy can help you get back to doing the things you love—pain-free. ⸻ Weaver Physio – Helping you move better, feel stronger, and recover faster.

Run Smarter, Not Harder: How Running Gait Analysis Can Transform Your Performance and Prevent Injury By Weaver Physio Running is one of the most accessible and popular forms of exercise worldwide—but it’s also one of the most injury-prone. Whether you’re a casual jogger, a weekend warrior, or training for your next marathon, chances are you’ve experienced a niggle or injury along the way. That’s where Running Gait Analysis comes in. At Weaver Physio, we offer detailed running gait assessments to help runners understand how their body moves, identify inefficiencies or biomechanical issues, and reduce injury risk. Whether you’re dealing with pain or just want to improve your form and performance, gait analysis offers real, lasting benefits. In this blog, we’ll explain what a running gait analysis is, why it’s important, what it involves, and how it can make a big difference to your running journey. ⸻ What Is Running Gait Analysis? Running gait analysis is a detailed assessment of the way your body moves when you run. It involves observing and measuring the mechanics of your running stride—everything from your foot strike to hip and shoulder movement, cadence, and posture. It’s not just about how your feet land. We look at your whole body as a dynamic system, identifying imbalances, compensations, or movement inefficiencies that could be holding you back or contributing to pain and injury. At Weaver Physio, we use high-speed video analysis and hands-on expertise to assess your running mechanics in detail. This allows us to create a tailored plan to optimise your running style and address any problem areas. ⸻ Who Should Have a Gait Analysis? You don’t have to be an elite athlete to benefit from gait analysis. It’s suitable for: • New runners wanting to start out safely • Injured runners dealing with recurring issues like shin splints, knee pain, ITB syndrome or plantar fasciitis • Performance-focused runners aiming to improve speed or efficiency • Post-surgery runners returning to activity after procedures like ACL repair or hip replacement • Anyone experiencing pain during or after running If you’re serious about running and want to run more efficiently and injury-free, gait analysis is for you. ⸻ Why Is Gait So Important? Running may seem simple—just one foot in front of the other—but the mechanics behind it are complex. Each step involves a coordinated effort between your joints, muscles, tendons, and nervous system. An inefficient gait can lead to: • Overuse injuries (e.g., stress fractures, Achilles tendinopathy) • Muscle imbalances • Poor shock absorption • Reduced performance or speed • Fatigue and early burnout Even small abnormalities in stride length, cadence, or posture can create excessive load on certain areas of the body, especially when repeated over thousands of steps. By identifying and correcting these issues early, gait analysis can help you avoid future injury and run more efficiently. ⸻ What Happens During a Gait Analysis at Weaver Physio? Here’s what you can expect from your running gait assessment: 1. Initial Consultation We begin by talking through your running history, current training, goals, and any injuries or pain you’re experiencing. We’ll also look at your footwear and previous injury records. 2. Physical Assessment We assess your strength, flexibility, joint mobility, and muscle activation. This helps us identify imbalances or weaknesses that may be affecting your gait. 3. Video Analysis You’ll run on a treadmill while we record your stride from multiple angles using slow-motion video technology. We observe: • Foot strike pattern (heel, midfoot, forefoot) • Stride length and cadence • Pelvis, hip, knee, and ankle movement • Arm swing and trunk posture • Symmetry between left and right sides 4. Detailed Feedback We’ll go through the video frame-by-frame with you to show exactly what’s happening in your gait, pointing out areas of concern or inefficiency. 5. Personalised Plan Based on our findings, we’ll provide a detailed report and tailor a plan to improve your running. This may include: • Technique changes • Strengthening or mobility exercises • Footwear advice • Running drills or cadence adjustments • Recommendations for orthotics (if required) ⸻ Common Gait Issues We See Every runner is different, but some patterns come up time and time again: • Overstriding – Landing with the foot too far in front of the body, increasing impact forces • Hip drop – Poor glute control causing the opposite hip to dip while running • Excessive pronation or supination – Poor foot mechanics affecting shock absorption • Low cadence – Fewer steps per minute, often associated with overstriding and greater injury risk • Poor trunk control – Excessive rotation or forward lean that can waste energy or strain the lower back These issues are often subtle, but over time, they can lead to injuries or limit your performance. That’s why early identification and correction are so important. ⸻ How Does Gait Analysis Help? Here are just a few of the benefits our clients experience: 1. Injury Prevention By correcting biomechanical faults, you reduce the strain on vulnerable areas—helping to avoid common injuries like runner’s knee, ITB syndrome, shin splints, and Achilles problems. 2. Faster Recovery If you’re currently injured, understanding what led to it is key to recovery and prevention. Gait analysis pinpoints the root cause so we can build a more effective rehab plan. 3. Better Efficiency Small tweaks to your running form—like adjusting cadence or improving posture—can make your stride more energy-efficient, helping you run faster with less effort. 4. Long-Term Health Running should be something you can enjoy for life. Gait analysis helps you develop a more sustainable, injury-resistant running style for the long haul. ⸻ Running Smarter with Weaver Physio At Weaver Physio, we’re passionate about helping runners of all levels move better, feel stronger, and reach their goals injury-free. Our gait analysis sessions are more than just a quick glance at your stride—they’re a deep dive into your body’s movement, backed by expert physiotherapy knowledge and evidence-based treatment. Whether you’re preparing for your first 5K or aiming for a personal best in your next marathon, let us help you run at your best. ⸻ Book your Running Gait Analysis today and take the first step towards more efficient, pain-free running. ⸻ Weaver Physio – Keeping you one stride ahead.

Understanding Headaches and How Physiotherapy Can Help Headaches affect nearly half of the global population regularly. For some, they strike monthly or weekly—but for others, they’re a daily battle. Their impact can range from a mild annoyance to completely debilitating, interfering with your ability to work, drive, focus, or even stand upright. What makes headaches particularly challenging is how differently they present from person to person—varying in type, symptoms, and triggers—which often leads to misdiagnosis and ineffective treatment. According to the International Headache Society, there are over 130 distinct headache disorders and more than 300 known causes. The good news? Many of the most common types can be identified and treated—especially with the right guidance. One common source of headache pain is dysfunction in the soft tissues around the neck. Fortunately, physical therapists are well-trained to identify and treat these cervicogenic (neck-related) headaches. Treatment often includes hands-on therapy, soft tissue release, and personalized exercises to strengthen weak muscles and prevent future episodes. Unfortunately, many people seek relief through medication, home remedies, expensive scans, new pillows, or even dental visits—often without lasting results. Others simply write it off as “just part of life,” blaming stress, long hours, or screen time. But living with headaches doesn’t have to be your norm. Research strongly supports physiotherapy as an effective way to manage and prevent various types of headaches. ⸻ Should You Be Concerned About Your Headache? While most headaches are benign, a small percentage may signal something more serious. It’s important to be aware of certain red flags that warrant urgent medical attention, such as: • Sudden onset of the worst headache you’ve ever had • A major change in your usual headache pattern • Headaches associated with cancer history or pregnancy • Headaches waking you at night or starting in the early morning • Triggered by physical strain (e.g., coughing, sneezing, sex, exercise) • Onset after age 50 • Persistent headaches despite treatment • Neurological symptoms (e.g., changes in vision, speech, or coordination) If you experience any of these, see your doctor promptly. ⸻ Types of Headaches – And How They Overlap You can suffer from more than one type of headache at the same time—a phenomenon called mixed or multi-source headaches. For example, neck dysfunction might lead to muscle spasms, raise your blood pressure, and trigger a tension headache and even a migraine, all at once. That’s why identifying the primary cause is key to successful treatment. A proper diagnosis from a healthcare provider can help you understand your specific headache type—even if you don’t fit perfectly into one category. We also offer a helpful comparison table to guide you in recognizing common types of headaches and their triggers, symptoms, and best treatment options. ⸻ How Physiotherapy Helps Physiotherapy has been shown—both clinically and through research—to significantly reduce headache frequency and intensity. Techniques include: • Manual therapy: Gentle manipulation or mobilization of the neck • Massage and trigger point release: Eases muscle spasms and tension • Corrective exercises: Strengthens weak areas and improves posture • Additional treatments: Acupuncture, laser, or ultrasound for certain headache types Postural issues and repetitive strain (like a forward head posture, poor workstation setup, or constantly looking in one direction) can all contribute to headaches. A physiotherapist can assess your posture, work habits, and muscle imbalances to recommend personalised changes and exercises to address these underlying causes. ⸻ Final Thoughts If you’re dealing with regular headaches, know that there are effective treatments available. Physiotherapy offers a safe, research-backed path to relief. Want more information or helpful self-care resources? Reach out through our website or connect with us on Facebook—we’re here to help.

Golf: The Most Dangerous Sport? The PGA may not look like it has much in common with professional rugby - but you may be surprised to learn that golfers are actually injured more often than rugby players. It's true. In fact, 62% of amateurs and 85% of professionals will sustain a significant injury associated with playing golf. And with a staggering 60 million golfers worldwide - that's a whole lot of people getting injured. The problem is, amateur golfers are usually out of shape or have poor swing mechanics, and professional golfers often overuse their muscles with frequent play. Trauma to the lower back accounts for one third of all injuries and can happen to anyone regardless of age or ability. There are a couple of logical reasons for this. Firstly, a good golf swing requires significant club-head speed, which is something that is only achieved by applying a lot of torque (force) and torsion (twisting) throughout your lower back. Secondly, compared to other sports, golf puts a lot of pressure on your spine. Consider the average golf swing produces a compression load on your back equal to 8 times your body weight, whereas a sport like running produces a compression load just 3 times your body weight. Golfers experiencing low back pain typically have one of the following types of injuries: . -Muscle Strain or Ligamentous Sprain -Disc Injury Altered Joint Mechanics or Motor Control • Degenerative Arthritis • Bone Fracture Other top golf-related injuries include trauma to the elbow, wrist/hand or shoulder. (So much for golf being a low-impact activity!) It's helpful to understand not only the types of injuries associated with golf but also the main causes of injury which include: • Frequency of repetitive practice (overworked muscles) • Suboptimal swing mechanics • Inadequate warm-up routine • Poor overall physical conditioning With the average recovery time lasting 2-4 weeks, addressing the main causes of injury is well worth the effort. SO, the question is - How can you enjoy the wonderful game of golf while reducing your risk of injury? The simple answer is through targeted and routine conditioning. Golf requires strength, endurance, flexibility and explosive power in order to play the game well - and not hurt yourself in the process. Physical conditioning routines designed specifically for golfers can help you stay on the green and out of pain. And as a bonus, conditioning your body to avoid injury while playing golf also helps you improve your game. An 11-week targeted conditioning program found participants: Increased their clubhead speed by 7% • Improved their strength up to 56% Improved their flexibility up to 39% • Increased their drive distance up to 15 yards with sustained accuracy Whether you're a casual golfer or serious about your game we can help you avoid injury and improve your skills. That's why we'd like to share with you our free informational fact sheets on Golf Injury Prevention. These fact sheets are completely free to download and are packed full of useful information to help you reduce your risk of injury while becoming a stronger golfer. Download them here https://co-ki.info/YrpIsYj

7 Secrets to Preventing Hamstring Injuries Hamstring strains are among the most frustrating injuries in sport, not only because they take time to heal, but also because they have a high recurrence rate. Once injured, the risk of re-injury increases, making proper rehabilitation essential. However, the best approach is prevention—and the good news is that with the right strategies, you can significantly reduce your risk of hamstring injuries. Research has identified key risk factors, some of which are unavoidable, but others can be addressed to lower the likelihood of injury. The two most important areas to focus on are:1. Strengthening your hamstrings2. Improving flexibility in the muscles and surrounding structuresHere are seven essential secrets to keeping your hamstrings healthy and injury-free: 1. Improve Your Lower Back Mobility The nerves that control the hamstrings originate from the lower back, meaning that limited mobility in this area can contribute to hamstring tightness and dysfunction. Many people with hamstring strains also experience lower back discomfort, whether it’s mild tightness or more serious issues like a bulging disc. Poor posture, prolonged sitting, and bad ergonomics at work can all impact back mobility, ultimately affecting hamstring function. Since the hamstrings, glutes, and back muscles work as a unit, keeping your lower back flexible and strong is essential. If you suffer from back issues, a physiotherapist can provide targeted treatment, exercises, and ergonomic advice to support hamstring health. 2. Release Tight Glutes If you’ve been training hard—whether in pre-season or just increasing your activity level—your glutes (buttock muscles) can develop tight knots known as trigger points. These can cause referred pain into the hamstrings, reducing flexibility and increasing injury risk. Since the hamstrings and glutes work closely together, keeping the glutes loose and mobile is key. Deep tissue massage and trigger point therapy can help release tension, maintaining optimal function and reducing strain on the hamstrings. 3. Keep Your Nerves Moving Freely The nervous system is highly interconnected, and restrictions in the back and glutes can affect nerve mobility. When nerves become restricted, it can lead to neural tension, which may feel like stiffness down the back of the legs. This can cause the hamstrings to “misfire,” making them more susceptible to injury—similar to a car engine misfiring. To keep your nervous system functioning properly, regular nerve glides and mobility work should be part of your routine. Addressing back and glute tightness, as discussed above, also helps ensure your nerves can move freely. 4. Strengthen Your Hamstrings the Right Way A common cause of hamstring injuries is muscle imbalance. This can include:• A strength difference between the left and right hamstring• Weakness in the hamstring at specific angles• An imbalance between the quadriceps (front of the thigh) and hamstringStrong hamstrings are essential, but strength must be built throughout the muscle’s full range of motion, particularly when the muscle is lengthened. The L-Protocol (Askling) and Nordic Hamstring Curls have been proven to reduce injury risk in clinical studies. These advanced exercises should be done under the guidance of a trainer or physiotherapist to ensure correct technique. 5. Prioritise Recovery Fatigue is a major contributor to hamstring strains. Whether it’s immediate fatigue during a workout or cumulative fatigue from increased training over several weeks, tired muscles are more vulnerable to injury. To prevent this, you need a structured recovery strategy. Simple but effective methods include:• Good nutrition to support muscle repair Cold water immersion (e.g. ice baths, swimming in a cold pool) to reduce inflammation Quality sleep to allow muscle recovery and adaptation Sports massage to relieve tension and maintain muscle health. Recovery isn’t just about taking days off—it’s about optimising your body’s ability to handle increased training loads. 6. Never Skip Your Warm-Up A proper warm-up prepares your body for exercise by gradually increasing blood flow, heart rate, and muscle elasticity. This helps prevent sudden strain on the hamstrings when you start training. An effective warm-up should not be static stretching alone. Instead, it should include: Dynamic movements such as jogging, lateral shuffles, and agility drills Progressive sprints to get your muscles firing• Specific nerve glides and mobility exercises to prepare your nervous system. Research, such as the FIFA 11+ warm-up programme, has shown that structured warm-ups significantly reduce injury rates over a season. 7. Master the Nordic Hamstring Curl If there’s one gold-standard hamstring strengthening exercise, it’s the Nordic Hamstring Curl. This eccentric exercise trains the hamstrings while they are lengthening, which is exactly how most hamstring injuries occur. Studies suggest that incorporating Nordic Hamstring Curls into training can reduce hamstring injuries by up to 80%. However, because this exercise is intense, it should be performed correctly and progressively. It’s recommended to seek guidance from a physiotherapist or trainer to ensure safe execution. The Final Word While the Nordic Hamstring Curl is a key exercise for hamstring injury prevention, no muscle works in isolation. A well-rounded approach that includes strength training, mobility work, and proper recovery is essential. If you’re struggling with recurring hamstring issues, a physiotherapist can assess your movement patterns, provide targeted treatment, and develop a personalised plan to keep you injury-free. By implementing these seven key strategies, you can dramatically reduce your risk of hamstring strains and keep your body performing at its best.