Exeter Sports Injury Clinic

12/11/2025

Fix-it Wednesday!! 💪🏻 🙌🏻

Have you ever tested your trapezius muscle? Well, today is the day! 😃

Weakness in the mid and lower traps is often due to poor posture or muscle imbalances. This can lead to a whole number of irritating shoulder and neck issues 😫

🌟 Slide 1: Test it!

How to test for lower then mid trap weakness. Grab a buddy, get yourself down into tabletop position and have them apply pressure down onto your arm whilst you try resist that pressure. Try this with your arm straight out to the side then up at a diagonal. If you find that you struggle to resist then perhaps you need to work on the following…

🌟 Slide 2: lower trapezius 💪🏻

Holding a band with both palms face up, stretching that band out to the sides. This will work on strengthening your lower traps. Try for 10 reps.

🌟 Slide 3: mid trapezius 💪🏻

With the band behind the rig, pull that band until elbows are at 90 degs at shoulder height then extend arms again. Repeat 10 times, slowly!

👍 Try these exercises daily, go for 3 sets of 10, and feel those traps get stronger in all the right places, your posture improve, and that niggling shoulder and neck pain disappear 🙌🏻

24/09/2025

🦴 Keep Your Shoulders Strong and Injury-Free! 💪🏻

Your shoulders are essential for many movements and lifts, so keeping them healthy should be a top priority. Here are some tips to ensure your shoulder health while crushing those WODs! 💥

1. **Warm-Up Properly**: Focus on shoulder mobility exercises like arm circles, band pull-aparts, and shoulder dislocations with a PVC pipe or resistance band to prepare the joints.

2. **Strengthen Your Rotator Cuff**: Incorporate exercises that target the rotator cuff, such as external rotations, face pulls, and Y-T-W raises. Strong rotator cuffs stabilise the shoulder and help prevent injuries.

3. **Balance Strength & Flexibility**: Work on both strength and flexibility. For every heavy pressing workout, ensure you include stretching and mobility work to maintain a proper range of motion and reduce muscle tightness.

4. **Watch Your Form**: Pay attention to your lifting technique. Poor form can place unnecessary stress on your shoulders.

5. **Listen to Your Body**: If you experience pain or discomfort in your shoulders, don’t ignore it! Take a break, evaluate your form and technique, and seek advice if needed.

6. **Cross-Train**: Mix in activities that focus on shoulder strength and stability, like yoga or swimming. These can provide a different perspective on movement and help prevent overuse injuries.

7. **Rest and Recovery**: Don’t underestimate the power of rest! Give your shoulders time to recover and rebuild stronger after tough workouts. Schedule regular sports massages to help ease tension and improve flexibility. (This is where we come in!) 👋🏻

If you have any questions or want to book in for that maintenance sports massage then DM us or you can book via WodBoard!

🏆 Keep those shoulders happy! 🙌🏻

17/09/2025

Are you due a sports massage? 💆‍♀️

SWIPE to see if you’ve been noticing any of these signs and if so, drop us a msg or book yourself in via WodBoard (Pi members).

We are here to help you! 🤗

30/08/2025

We are very privileged to be treating athletes at this year’s this weekend! If you are here, pop along and see us. Good luck everyone and enjoy! 💪

05/08/2025

🌟 Reminder: your body is your most valuable asset. Regular care keeps you performing at your best! 💪✨ Here are some top tips:

1. **Warm Up Thoroughly**: Spend at least 10-15 minutes warming up with dynamic movements that mimic your upcoming workout. Focus on areas like shoulders, hips, and core.

2. **Master Your Technique**: Prioritise form over weight. Spend time mastering movements like squats, deadlifts, and Olympic lifts to reduce the risk of injury.

3. **Use Scaled Options**: Don’t hesitate to scale workouts to your ability level. It’s important to challenge yourself but not at the expense of your safety.

4. **Mobility is Key**: Incorporate mobility work into your routine. Spend time on hip openers, shoulder stretches, and foam rolling to maintain flexibility.

5. **Listen to Your Body**: Pay attention to any discomfort or fatigue. If something doesn’t feel right, don’t hesitate to adjust your workout or take a rest day.

6. **Strengthen Supporting Muscles**: Include accessory work to strengthen stabiliser muscles, particularly for the shoulders and core, which are crucial in CrossFit movements.

7. **Gradual Progression**: Increase weights and intensity gradually.

8. **Recovery Days Matter**: Prioritise rest and recovery days. Consider incorporating yoga, light cardio, or mobility work to help your body recover.

9. **Stay Hydrated**: Keep hydrated before, during, and after your workouts. Proper hydration can enhance performance and reduce injury risk.

10. **Invest in Good Gear**: Wear supportive shoes designed for CrossFit and use grips or wrist wraps as needed to protect against wear and tear.

By keeping all these in mind, this will help ensure you stay injury-free and keep crushing your goals! 💪🔥

29/07/2025

Fictional movement is key for both longevity and overall performance. We test movement, treat if missing range or function and then retest. For more information on treatments and availability DM us

08/07/2025

06/07/2025