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:
▶️ 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
👉 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
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:
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
If you're dealing with Achilles tendonitis (or tendinopathy), you might be wondering whether cycling is a good or bad idea. In this episode, sports physio Alison Gould breaks down the pros and cons of cycling with an Achilles injury.
✅ Learn how cycling can be a great cross-training option to maintain fitness while recovering.
❌ Discover potential risks, such as improper bike setup, footwear issues, or sudden increases in training load.
🔍 Understand whether your pain is from a mid-portion or insertional Achilles tendinopathy, and how that affects your cycling experience.
Cycling isn’t a cure for Achilles tendonitis, but with the right approach, it can be a safe and effective part of your recovery.
👉 Get the type of heel wedges mentioned in the video here. Remember to use them in both shoes!
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 episode:
▶️ Why do I Have a Lump in my Achilles Tendon?
▶️ Cross-Training to Maintain Fitness
▶️ How to Use Pain Levels to Manage your Achilles Rehab
▶️ Achilles Tendonitis - Where you Feel your Pain Matters
▶️ The Science Behind Achilles Tendonitis Rehab
📚Chapters in this episode:
00:00:00 Introduction
00:01:10 Cycling with Achilles tendinopathy - Good or bad?
00:03:28 It matters where you feel the pain
00:06:18 Cycling load can have an influence
00:07:57 Research into cycling and Achilles tendonitis
What is the relationship between various forms of arthritis and Achilles tendonitis?
Sports physio Alison Gould discusses rheumatoid arthritis, psoriatic arthritis, ankylosing spondylitis, and gout: How these forms of inflammatory arthritis might interact with insertional Achilles tendonitis and how we can treat it.
Some products mentioned in the video that migh help with pain relief from Achilles tendonitis and/or arthritis in that area:
👉 And heel cups
Remember to use them in both shoes!
👉 Ice packs for pain relief
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 episode:
▶️ Insertional Achilles tendonitis videos
▶️ Gout in the Achilles Tendon: Symptoms & Treatment
▶️ What is Achilles Enthesopathy?
▶️ Persistent/Chronic Achilles Pain? How Understanding Pain Can Help
📚Chapters in this episode:
00:00:00 Introduction
00:00:51 Types of arthritis
00:05:58 Is there a link with Achilles tendonitis?
00:09:46 Enthesitis vs. insertional Achilles tendonitis
00:12:37 Treatment
Sports physio Maryke Louw discusses the causes, treatment, and recovery process for chronic Achilles tendonitis, also known as Achilles tendinopathy.
She breaks down what it means when Achilles pain persists for over a year, why chronic pain doesn't always reflect the severity of the injury, and how proper treatment can still lead to full recovery.
The episode also covers common mistakes in rehab, how activity levels and pain sensitivity impact recovery, and practical strategies for managing and overcoming long-term Achilles issues.
🌟Need 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 mentioned in this episode:
▶️ Persistent/Chronic Achilles Pain? How Understanding Pain Can Help
▶️ Achilles Tendonitis Treatment - Pain vs. Scan Results
▶️ Achilles Tendonitis Treatments - The Good, the Bad, and the Useless
▶️ Exercises For Achilles Tendonitis/Tendinopathy - What, When, How Often?
📚Chapters in this episode:
00:00:00 Introduction
00:00:00 Is it "tendonitis" or "tendinopathy?"
00:01:42 Severity of injury
00:04:36 Is it permanent?
00:04:59 What causes chronic Achilles tendonitis?
00:15:19 Our treatment approach
00:17:57 How we can help
Avid runner David Hellard had a caffeine supplement mishap during a seven-day race through the Sahara Desert ... so he decided to develop his own product. This in-depth interview explores how he uses caffeine to boost endurance, sharpen focus, and manage race-day fatigue.
Discover evidence-based strategies for caffeine dosing, timing, and individual response variability. Learn how to integrate caffeine into your training without compromising sleep or gut health, and why some runners benefit more than others. Perfect for runners curious about using caffeine smarter — not just more.
👉 David's Caffeine Bullet chews in various dosages and flavours:
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 online via video call for an assessment of your injury and a tailored treatment plan.
👉 This article of mine has the downloadable cheat sheet with caffeine dosage strategies for various race distances.
Find David Hellard here:
➡️ Performance Bullet (Formerly Caffeine Bullet)
Check whether your sports supplement is safe:
📚 Chapters in this episode:
00:00:00 Introduction
00:01:57 Troube in the Marathon des Sables
00:04:18 Caffeine doesn't help all runners
00:09:43 Caffeine dosages
00:13:13 Mental benefits when racing or training
00:17:34 Managing your overall caffeine levels
00:25:10 Cutting down on non-training caffeine
00:27:33 Checking whether a supplement is safe
00:32:16 Caffeine getting you out the door for training sessions
00:34:45 Where to find David online
📰 Subscribe to the Sports Injury Physio e-newsletter.
Brand new research (2025) suggests that physical therapy exercises to AVOID when you have insertional Achilles tendonitis include calf stretches and movements that compress the injured tendon against your heel bone.
Sports physio Alison Gould demonstrates what exercises to do and what NOT to do when you want to recover from insertional Achilles tendonitis.
Some products mentioned in the video that might help with insertional Achilles tendonitis pain relief:
👉 And heel cups
Remember to use them in both shoes!
👉 These models of Brooks running shoe have a good heel-to-toe drop to take the strain off the injured tendon:
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.
📽️ More advice on how to adapt different types of activity to be kind to your insertional Achilles tendonitis:
▶️ How to Adapt Yoga for Achilles Tendonitis
▶️ Adapting Pilates For Achilles Tendonitis or Pain
▶️ Achilles or Heel Pain when Doing a Squat
▶️ Exercises to Maintain Running Form While Recovering From Achilles Tendonitis
▶️ Is Cycling Good or Bad for Achilles Tendonitis?
📚Chapters in this episode:
00:00:00 Introduction
00:00:54 What is insertional Achilles tendonitis?
00:03:41 Stretches to avoid - demo
00:04:34 Footwear advice
00:05:38 Strengthening exercises
00:07:05 New research on exercises for insertional Achilles tendinopathy
00:08:45 DEMO: What exercises to do ... and NOT to do
00:11:50 Moving on to more advanced exercises
00:13:49 DEMO: Bent-knee exercises
Don't listen to people who tell you that orthotic insoles are bad for your feet and that you should never use them.
Sports physio Maryke Louw explains why factors such as your foot shape and the flexibility of the muscles, tendons, and ligamants in and around your foot should determine whether and to what extent you should use orthotics.
👉 Examples of minimalist shoes with arch support mentioned in the video (Amazon):
✅ Weweya (men)
✅ MIFAWA (unisex)
✅ Joomra (women)
🌟 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.
📽️ Other videos mentioned in this video:
▶️ Exercises to Correct Over-Pronation in Runners
▶️ Glute Bridge Exercise: 4 Progressions + Benefits
📚 Chapters in this episode:
00:00:00 Introduction
00:00:49 Why "Orthotics are always bad for your feet" is wrong
00:03:19 Research into orthotics
00:06:21 Five tips I give my patients
00:11:58 How we can help
📰 Subscribe to the Sports Injury Physio e-newsletter: https://geni.us/sipnews
In this episode, Alison explains how the menopause affects women's bodies and why this might increase their risk of getting Achilles tendonitis or tendinopathy.
She also looks at what the current research tells us about hormone replacement therapy (HRT) and whether it can help with the treatment of Achilles tendonitis.
🌟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.
More about Achilles tendonitis/tendinopathy:
- Learn how the Menopause can Cause Achilles Tendonitis
- What Causes Achilles Pain and what Treatment Works?
- Why do I Have a Lump in my Achilles Tendon?
📚Chapters in this episode:
00:00:00 Introduction
00:01:04 What is Achilles tendonitis/tendinopathy?
00:03:08 Why might the menopause cause trouble?
00:04:41 How does HRT affect this process?
00:07:21 What else helps for Achilles tendinopathy?
In this episode, Maryke discusses what exercises you should do and why when you have gluteal tendinopathy. She also explains why stretching exercises are best avoided.
🌟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.
👉 More videos about Gluteal Tendinopathy / Lateral Hip Pain
Episode 1: Anatomy
Episode 2: Symptoms
Episode 3: Tips For Sitting
Episode 4: Sleeping Tips
Episode 5: Stretches
Episode 6: The Menopause effect
Episode 7: Exercises That Can Help
Episode 8: Lateral Hip Pain: What Can Cause It?
Chapters in this episode:
00:00:00 Introduction
00:00:38 What is gluteal tendinopathy?
00:03:28 Why exercise is essential for gluteal tendinopathy treatment
00:04:10 Avoid these exercises for gluteal tendinopathy
00:05:21 Strength training for gluteal tendinopathy
00:09:25 Why gluteal tendinopathy exercises can't be one-size-fits-all
00:11:33 How we can help you with your gluteal tendinopathy
Going on holiday while recovering from an Achilles injury can be tricky.
Sports physio Ali Gould gives some practical tips on how to manage your injured tendon in terms of the terrain you encounter, the best footwear, and how not to overdo things, while still enjoying your holiday.
👉 Here's an example of the heel-raising shoe inserts to take strain off your Achilles tendon - available on Amazon:
- Beautulip gel + foam heel inserts
👉 Ice your Achilles tendon for pain relief:
- Reusable ice packs with adjustable strap
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:
▶️ Best & Worst Shoes for Achilles Tendonitis
▶️ Choosing Running Shoes To Help Achilles Tendonitis
▶️ How to Adapt Yoga for Achilles Tendonitis
▶️ Adapting Pilates For Achilles Tendonitis
▶️ Achilles or Heel Pain when Doing a Squat
▶️ Ice Treatment for Achilles Tendinopathy
▶️ Exercises For Achilles Tendonitis/Tendinopathy
Useful articles:
- When to use anti-inflammatories
- Is ice or heat better for Achilles tendonitis?
📚Chapters in this episode:
00:00:00 Introduction
00:02:17 Terrain
00:04:49 Sharp increase in activity
00:05:48 Spreading the day-to-day load
00:11:22 Shoes
00:15:08 Pain relief
00:19:30 What about my rehab?
📰 Subscribe to our email newsletter for regular Achilles injury treatment and prevention advice.
Oestrogen is in charge of collagen production in your tendons. The Achilles tendon is mainly made up of collagen fibres. Your oestrogen levels drop during the peri-menopause and menopause, and this can affect how your Achilles tendon reacts to exercise.
In this episode, Maryke gives three tips for female runners who suspect that the menopause might be affecting their tendons.
🌟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.
You might also be interested in this video:- Hormone Replacement Therapy, the Menopause, and Achilles Tendonitis
Chapters in this episode:
00:00:00 Introduction
00:00:57 What makes the Achilles tendon so strong?
00:01:32 How the menopause affects the Achilles tendon
00:04:06 Three tips for recovering from Achilles injuries during menopause
00:06:46 How we can help
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)
- 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
