Guide to Stretching Before a Run
Why is Stretching Important? Before a Run: Stretching before a run warms up your muscles and helps prevent injuries. Dynamic stretches are especially recommended before a run. Dynamic stretches like leg swings and lunges get your blood flowing and improve flexibility. This makes running feel easier and more efficient. It also reduces stiffness and helps […]
Top 10 Performance Tips to Run Stronger and Injury-Free.
Understand the Risks: Overuse Injuries Are Common Overuse injuries are damages to parts of your body, such as ligaments, tendons, muscles and bones due to repetitive stress. You know you have an overuse injury if you notice symptoms such as pain and inflammation in the area of treatment. The main cause of overuse injuries is […]
How to Retrain Your Running Gait for Performance
Running mechanics have often been cited as potential causes for running-related injuries. It is believed that altering one’s mechanical pattern may lead to reduce the loads on tissues and joints. Altering your running technique is not an easy task, as locomotion is thought to be pretty much automatic and difficult to change. There are 2 […]
Foot Orthotics for Runners Guide and Benefits
Foot orthotics have been proven to help with the treatment of running-related musculoskeletal injuries. 70 to 80% of people with chronic knee injuries get substantial benefits from such items. While several studies have shown a good amount of help with pain control, we do not really understand why the orthotics help so much. The mechanism […]
Common Running Injuries: Identification, Symptoms & Prevention
50% of runners globally experience running injuries annually. Some of these injuries include runners’ knees, stress fractures, and shin splints that come as a result of lack of proper training, overuse, and inadequate recovery. Awareness and proactive measures help reduce reported athletic injuries. Listening to your body, wearing the right footwear, strength training and warm-up […]
Iliotibial Band Syndrome: Causes, Treatment, & Prevention
What is Iliotibial Band Syndrome (ITBS)? Iliotibial band syndrome is an injury that causes sharp pain in the iliotibial band, especially after sports activities where you bend your knee repeatedly. An iliotibial band is a thick band or tendon that runs from the outside of your hip/pelvic bone down to your knee. It stabilizes your […]
Runner’s Knee: Symptoms, Causes, Treatment, & Prevention
What is Runner’s Knee? A runner’s knee or patellofemoral pain syndrome (PFPS) is an overuse injury that causes pain in the kneecap. Runner’s knee is also referred to as Patellofemoral Pain Syndrome, caused by activities that stress the knee joint. Runners, hikers and athletes in Hong Kong suffer from runner’s knee due to sudden changes […]
Common Running Knee Injuries & Their Treatment
Knee injuries are common, especially in high-impact urban areas like Hong Kong. Hong Kong has a unique terrain with steep hills, concrete roads, and crowded pathways that have a high risk of stress and knee injury. Factors like improper running techniques, inadequate footwear and insufficient recovery prevent a runner from achieving high performance and comfort […]
Why you should know your health insurance better
Insurance companies often have different, specific policies. Most of the time, they should provide comprehensive outpatient services coverage, to help you dealing with the significant private medical expenses in Hong Kong. The most common issue we have to deal with at the clinic is when patients forget to see their general practitioner before coming to […]
The relationship between spine flexion during lifting and low back pain
We hear it all the time. “Keep your back straight. Use your legs”. But do these popular advice really impact the pain we sustain? Back pain is a worldwide issue, but there is so little evidence about what truly helps with its management. A recent study reviewed the risks of keeping your back flexed when […]
