Hindmarsh Physio and Sports

25/03/2026

Education and advice you can undertake to help prevent some of the most common
muscular sporting injuries
Our Free E- Book gives you the prevention exercises for the Big 3 that derail more sporting performances than most
🌟Hamstrings
🌟Quadriceps
🌟Adductors

Ready to level up your exercises?
➡️ Dont say we didnt try to help !⬇️

Specific strengthening for the prevention of hamstring, quadriceps and adductor muscle injuries

22/03/2026

https://hindmarshphysio.com.au/education/Exercise-for-your-age-HPC-comp.pdf

21/03/2026

What do you think !
No excuses a mat not needed.
Ready to get your Core engaged? Let’s talk.

Twist and squeeze your way to a sexy core.

19/03/2026

What are the causes of Hamstring Tears?
A single cause of hamstring tears can be difficult to determine however, it is thought that a lack of coordination between the hamstrings and quadriceps muscles during sudden changes of speed or when kicking can cause the hamstrings to contract excessively or become overstretched, causing a tear.

Some of the risk factors that increase the risk of re-injury of hamstrings is the number of previous hamstring injuries, a deficit in full straightening your knees and decrease isometric strength when bending your knee around 15 degrees, age, fatigue, poor core stability, poor hamstrings flexibility and tight hip flexors.

For the less athletic population, its may be a combination of the body being less resilient to repetitive stress, the muscles not being used to the explosive demand and no longer training for strength and endurance.

A recent study reported approximately 70% of hamstring injuries occur during high-speed running, the other 30% during stretching manoeuvres with running injuries recovering quicker than stretching injuries. The maximal point of tenderness indicates where the tear is: the closer this point is to the seat bone the longer it takes to recover.

18/03/2026

What does a Hamstring injury feel like
You may not even notice a mild strain until after exercising or until the next day when there might be tightness, soreness and bruising.

More severe hamstring injuries include symptoms that may include a sharp, sudden pain in the back of your thigh or in your buttocks; a sensation of popping or tearing in the muscle; swelling; bruising; tenderness when touched; the inability to straighten your leg or lift it when lying down; and challenges in walking or in sitting comfortably.

Don't forget that leg pain referral may be coming from your back or a stiff back contributing to the cause of Hamstring injury.

15/03/2026

Grip strength is a VITAL health sign
In addition to your weight and blood pressure, there is another vital sign that your doctor should measure - your grip strength.

The amount of force you can muster with your hand is a good representation of total body strength, which is a good measure of healthy aging, even in younger individuals. Grip strength in men declines rapidly in middle age. For women, it declines slowly after 50.

Low grip strength has been associated with conditions like type 2 diabetes, heart disease, cancer, and depression. And researchers have found that low grip strength is associated with faster aging in cells.

Physios can measure grip strength using a simple tool in the office called a dynamometer.

Get a baseline of your measurement and exercise to help.
Do strength training exercises on a regular basis to stay as healthy as possible as you age. Ask us now.

14/03/2026

13/03/2026

If you're determined not to die from sitting-related chronic disease, then short of changing careers you've got your work cut out for you.
According to both experts, the key is simply to incorporate movement into your everyday routine – and it needn't be something as hard-core as a gym session or a run.

Say goodbye to the dreaded "office butt".

12/03/2026

Painful hands from knitting ?
➡️https://hindmarshphysio.com.au/education/Knitting-HPC-comp.pdf
We see many people with painful hands even though they haven’t had an injury. Particularly among our female patients, hobbies such as knitting, crochet or sewing causes pain

There are multiple reasons for pain when knitting. It may be due to fatigue in the hands and arms; bad habits that have developed to help with tricky stitches; repetitive movements or holding a position for a long time; tension of the yarn, or from holding the needles too tightly. Some people have underlying arthritis in some joints which can be flared up by prolonged knitting, crochet or other needle work.
Check our PDF ⬇️
https://hindmarshphysio.com.au/education/Knitting-HPC-comp.pdf

10/03/2026

Are you hamstrung over a hamstring?
It must be pre season time again-
Hamstring strains and tears are both common and painful. They can strike athletes of all sorts -- including runners, footballers, and basketball players. They can also affect the beach cricketer, the “ I used to water ski “ skier or the sprint after the dog that’s got away type athlete !

But what is a hamstring?
It isn't actually a single ''string.'' It's a group of four muscles that run along the back of your thigh. The primary roles of these muscles are to bend the knee and aid in hip straightening. Collectively, these muscles are some of the strongest in the body. Despite their strength, the hamstrings are very prone to injury especially when overworked or undertrained.

08/03/2026

Enjoy the day 🤩
Want to move better this week after your rest? Reach out now.