JST Physiotherapy

26/07/2022

I feel this would be me on any kind of calorie restriction.

18/07/2022

Hands up! Or not, if you have shoulder mobility issues...

Reduced range of movement? Pain? Loss of strength? in your shoulders.
Here is a nice little mobility routine to help loosen of those shoulders off.

Check the comments!!!

If you have pain and want to dive deeper into the cause and become pain free send me a message and we can get started.

13/06/2022

Chronic pain can be a very complex condition that can be affected by, Lifestyle, Social factors and Psychological factors.

So next time you book in for a treatment make sure you therapist is looking for the causes of your pain.

“Everything that has a beginning has an end”

01/06/2022

Getting ready for pre-pre season with Kirkcaldy Ladies Rugby Team
PreHab & Injury prevention screening then some focus on Performance programming.

30/03/2022

Symptoms Resolved!
How quickly will symptoms resolve?
-Acute ankle sprains normally resolve with these exercises within 8-12 weeks.

As these exercises get easier, you can increase the number of times you repeat them

23/03/2022

20/03/2022

Exercise 3 gastrocnemius!
• Stand with one foot in front of the other
• Keep both feet pointing forwards and your heels on the ground throughout
• Bend your front knee and lean forwards while keeping your trailing knee straight to feel a stretch in your calf
• Hold the stretch, alternate legs.

Exercise 4 soleus!
• Same as above but with this one
• Bend both knees to feel a deeper stretch in your calf
• Hold each stretch for 30 seconds and do 3 repetitions, three times a day.

19/03/2022

A simple yet effective evidence based approach to rehabilitation. This is just one approach of many.

Exercise 1
Ankle dorsal flexion;
• Sit on a chair or lie on the floor with your leg straight and a pillow or rolled up towel under your ankle
• Flex your ankle joint bringing your toes towards you
• Try to keep your knee straight
• Hold and repeat as instructed.

Ankle Plantarflexion;
• Sit on a chair or lie on the floor with your leg straight and a pillow or rolled up towel under your ankle
• Bend your ankle joint stretching your toes away from you as far as possible
• Try to keep your knee straight
• Hold and repeat as instructed.
Exercise 2
Ankle Eversion;
• Sit on a chair or lie on the floor with your leg straight and a pillow or rolled up towel under your ankle
• Turn your foot out to the side
• Try to keep your knee straight and do not rotate your hip
• Hold and repeat as instructed.
Ankle Inversion;
• Sit on a chair or lie on the floor with your leg straight and a pillow or rolled up towel under your ankle
• Turn your foot inwards
• Try to keep your knee straight and do not rotate your hip
• Hold and repeat as instructed.
• Perform each exercise for 3-5 sets of 10-20 reps
1 of 4 posts

18/03/2022

To often we jump straight to foam rolling, massage guns or even some form of holistic therapy when we suffer an injury. Truth of the matter is, the first 48 hours of the healing process are equally as important, if not more so, than the following weeks or months.
Get the first 48 hours right and the rehabilitation journey will go much smoother.

Keep your eyes open for the next post: early stage ankle sprain rehab!