Sportsperformance Physiotherapy

17/11/2025

🚴‍♀️在 #全運會 的 #場地自行車 賽道上，速度的對決不僅僅是雙腿的比拼，更仰賴核心力量、關節穩定性和身體協調性的終極考驗。場地自行車的固定姿勢與高頻率的踩踏輸出，導致身體特定部位承受重複性壓力。常見的運動傷害包括下背痛、膝關節炎，以及因長時間彎腰姿勢導致的頸部與肩部不適。

一個針對騎行姿勢的專業動態熱身，是激活關鍵肌群、預防運動傷害，並讓您在爭先賽或團體追逐賽中瞬間爆發的關鍵。

🚴場地自行車專項動態熱身方案:
1. 動態拉伸—貓牛式
2. 臀肌與髖關節激活—鳥狗式
3. 下肢動態熱身—旋轉弓箭步走
4. 動態拉伸—腿部擺動

將這套熱身融入您的日常，能為您的場地自行車訓練提供堅實的基礎。

💡如果您想正受腰、膝舊傷困擾，您應該尋求專業物理治療師或醫療專家的指導和建議，以獲得正確的診斷和適當的治療。

🚴‍♀️On the velodrome of the National Games of China (全國運動會), the battle for speed is not just won by powerful legs, but by core strength, joint stability, and full-body coordination. The fixed, aggressive riding position and high-cadence power output of track cycling place repetitive stress on specific areas, leading to common sports injuries like lower back pain, knee pain (patellofemoral pain syndrome), and neck and shoulder discomfort from the prolonged flexed posture.

A specialised dynamic warm-up that targets the cycling posture is crucial for activating key muscle groups, preventing injuries, and priming your body for explosive starts in the sprint or endurance in the team pursuit.

🚴Track Cycling-Specific Dynamic Warm-up Protocol:
1. Dynamic Stretch — Cat-Cow
2. Glute & Core Activation — Bird-Dog
3. Lower Body Warm-up — Walking Lunge with Torso Twist
4. Dynamic Stretch — Leg Swings

Integrating this specific warm-up into your routine provides a solid foundation for your track cycling journey.

💡If you are suffering from back or knee injuries, you are encouraged to seek guidance and advice from a professional physiotherapist or medical expert to obtain a proper diagnosis and appropriate treatment.
#運動表現物理治療
#物理治療 #運動治療 #痛症 #運動康復 #痛症治療 #下背痛 #膝蓋痛 #動態熱身 #運動物理治療 #香港物理治療

15/11/2025

🤺 #全運會 #劍擊 項目激戰連場！運動員喺場上奮勇拼搏，背後其實對身體機能，特別係膝部有好大考驗。要發揮巔峰表現，預防「跳躍膝」等常見運動傷害是很重要的。

讓我們來看看劍擊運動員最常遇到的運動傷害 - #跳躍膝 (膝蓋骨腱炎)。

什麼是跳躍膝?
跳躍膝，也稱為髕骨肌腱病變，是一種影響髕骨肌腱的常見過勞性損傷。
髕腱是連接膝蓋骨（髕骨）和脛骨的肌腱。它在膝關節的功能中扮演著關鍵作用，可以使腿部伸展並實現劍擊等運動所需的爆發力動作。

了解什麼原因會導致跳躍膝、其常見症狀、如何預防跳躍膝，及物理治療師能為您提供哪些協助。

🤺 The competitions at the National Games are intense battles! Behind the athletes' fierce efforts on the piste lies a tremendous test for their bodies, especially their knees. To achieve peak performance, preventing common injuries like "Jumper's Knee" is a crucial first step.

Let's take a look at one of the most common injuries fencers suffer, Jumper's knee.

What is jumper's knee?
Jumper's knee, also known as patellar tendinopathy, is a common overuse injury that affects the patellar tendon.

Learn more about the causes of jumper’s knee, its common symptoms, how to prevent it and what our physiotherapist can do to help you.
#運動表現物理治療

14/11/2025

🏊‍♂️游泳選手預防「游泳肩」的熱身🏊‍♀️
在 #全運會 的泳池中，勝負往往在觸池邊的剎那。游泳是一項高重複性的運動，數千次的划水動作對肩關節構成極大負荷。「 #游泳肩」（肩關節撞擊綜合症）是泳手最常見的職業傷病，其根源常在於肩袖肌群乏力、肩胛穩定性不足，以及錯誤的熱身方式。

一個針對肩帶與核心肌群的專門化熱身訓練，是預防運動傷害、提升划水效率最有效的策略。以下是為泳手設計的陸上專項熱身流程。

1. 肩袖肌群激活—彈力帶外旋訓練
2. 肩胛穩定—靠牆划水
3. 動態拉伸—手指爬牆運動
4. 核心與髖關節激活—死蟲式

將這套陸上熱身納入您的賽前例行公事，能讓您在水中更自如、更強勁。

💡若您正感到肩部不適或想進行更深入的生物力學分析，您應該尋求專業物理治療師或醫療專家的指導和建議，以獲得正確的診斷和適當的治療。
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🏊‍♂️A Guide to Swim-Specific Warm-ups and Prevent Swimmer’s Shoulder🏊‍♀️

In the pools of the National Games of China (全國運動會), victory is often determined by a fingertip touch. Swimming is a sport of high repetition, where thousands of stroke cycles place extraordinary demands on the shoulder joint. Swimmer’s Shoulder (a form of shoulder impingement) is the most common overuse injury in the sport, frequently originating from weak rotator cuff muscles, poor scapular stability, and an insufficient warm-up routine.

A specialised dryland warm-up targeting the shoulder girdle and core is your most effective strategy for injury prevention and improving stroke efficiency. The following is the dryland warm-up protocol for elite swimmers.

1. Rotator Cuff Activation — Banded External Rotation:
2. Scapular Stability — Wall Angels:
3. Dynamic Stretch — Finger Walk-ups:
4. Core & Hip Activation — Dead Bug:

Integrating this dryland warm-up into your pre-pool routine will allow you to train harder and smarter in the water.

If you are experiencing shoulder discomfort, a nagging injury, or want a biomechanical analysis of your stroke, you are encouraged to seek guidance and advice from a professional physiotherapist or medical expert to obtain a proper diagnosis and appropriate treatment.

💡Book an assessment with Sportsperformance Physiotherapy Today. Let us help you power through the water, pain-free.
#運動表現物理治療

14/11/2025

#中國全運會 正在如火如荼地進行，各地精英運動員們也應該要意識到，巔峰狀態與導致表現下滑的過度訓練之間僅有一線之隔。事實上，過度訓練 (Overtraining) 是精英運動員最大的隱形敵人，它不僅無法提升運動表現，更可能導致狀態下滑、甚至造成需要長期休養的運動傷害。

作為物理治療師，我們經常協助專業運動員在關鍵賽事前進行最後調整。要避免過度訓練，關鍵不在於「練得少」，而在於「練得巧」。以下是我們給各位專業運動員的關鍵建議：
一：遵循「週期化訓練」與「恢復日」計劃
二：學習聆聽身體的「疲勞信號」
三：將營養與水分補充視為訓練的一部分
四：保持高睡眠質素
五：尋求專業物理治療師的客觀評估

💡如果您正在為全運會做最後備戰或遇到任何與運動相關的傷害，並對自己的身體狀態或恢復計劃有任何疑問，立即預約 Sportsperformance Physiotherapy 的專業運動物理治療評估，或尋求醫療專家的指導和建議，以獲得正確的診斷和適當的治療: https://bit.ly/3thjsQG

As the National Games of China captivate the sports world, elite athletes everywhere are reminded of the fine line between peak conditioning and performance-derailing overtraining.
Overtraining is the elite athlete's silent enemy. It doesn't just stall progress; it can lead to decreased performance, burnout, and injuries that require long-term recovery.

We work closely with athletes to fine-tune their pre-competition preparation. The key to avoiding overtraining isn't to "train less," but to "train smarter." Here are our essential tips for every elite athlete:

Key Tip 1: Follow a "Well-Designed Periodised Plan" and Prioritise "Recovery Days"
Key Tip 2: Learn to Listen to Your Body's "Fatigue Signals"
Key Tip 3: Treat Nutrition and Hydration as Part of Your Training
Key Tip 4: Prioritise High-Quality Sleep
Key Tip 5: Seek Objective Assessment from a Professional Physiotherapist
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💡If you are in your final preparation stages for the National Games/ have concerns about your physical state or recovery plan, don't wait for a minor issue to become a major setback.

Book a Professional Sports Physiotherapy Assessment with Sportsperformance Physiotherapy Today. Let us help you restore optimal physical health, free from pain and ready to perform: https://bit.ly/3thjsQG
#運動表現物理治療

10/11/2025

If you're looking for personalised physiotherapy in Hong Kong, Sportsperformance Physiotherapy is a top choice. With a multidisciplinary team specialising in sports injuries, post-operative rehabilitation, and women's health, we tailor treatments to your needs. Whether you're dealing with an injury or seeking postpartum recovery, our experienced team is ready to help you move better.

Looking for the best physiotherapy in Hong Kong? Whether you’re recovering from an injury, or in need of postnatal or post-operative rehabilitation, Hong

06/10/2025

🌕✨ #中秋節快樂，祝大家中秋人月兩團圓！🏮🥮
為慶祝中秋節，本診所於10月6日下午6時（星期一）至10月7日（星期二）休診，敬請留意。

🌕✨ Happy Mid-Autumn Festival! May your celebration be filled with happiness, mooncakes, and the beauty of the full moon! 🏮🥮
To celebrate Mid-Autumn Festival, our clinic will be closed between 6pm, 6 October 2025 (Mon) and 7 October 2025 (Tue).

29/09/2025

Proud to be one of the top physiotherapy centres in Hong Kong💙

Suffering from muscle pain, body aches or a post-injury ailment? Here are our picks for skilled physiotherapists in Hong Kong ready to guide you toward

22/09/2025

Under extreme weather conditions, Sportsperformance Physiotherapy will have the following arrangements:

1. Typhoon
Typhoon Signal No. 3 or below: All clinics will be in service as usual

Typhoon Signal No. 8 or above:
Issued BEFORE 8 am— Closed
Issued DURING operating hours— Closed within 2 hours
Cancelled BEFORE 1 pm— All clinics will be resumed in 2 hours
Cancelled AT OR AFTER 1 pm— Closed

2. Severe Rainstorms
Amber/ Red Rainstorm Signal: All clinics will be in service as usual

Black Rainstorm:
Issued BEFORE 8 am— Closed
Issued DURING operating hours— All clinics will be in service as usual
Cancelled BEFORE 1 pm— All clinics will be resumed in 2 hours
Cancelled AT OR AFTER 1 pm— Closed

REMARKS: Appointments scheduled 2 hours AFTER the affected hours shall remain unchanged.

For all appointments that fall within the affected hours mentioned below, we will contact you on the next day for rescheduling of your appointment. For details, please visit: sp.hk/en/contactus/weather

運動表現物理治療在惡劣天氣情況下會有以下安排：

1. 颱風
三號風球 或以下：中心如常運作

八號風球 或以上：
早上八時前發出— 暫停服務
診症時間內發出— 中心將在兩小時內關閉
下午一時前降至三號或以下— 中心將在兩小時後恢復運作
下午一時或之後降至三號或以下— 暫停服務

2. 暴雨警告
黃色或紅色暴雨警告：中心如常開放及運作

黑色暴雨警告：
早上八時前發出— 暫停服務
診症時間內發出— 中心如常運作
下午一時前取消— 中心將在兩小時後恢復運作
下午一時或之後取消— 暫停服務

注意：在警告取消兩小時之後的預約將如常進行，所有受惡劣天氣情況影響的預約，我們會於下個工作日致電與您跟進改期事宜。詳情請參閱: sp.hk/zh/contactus/weather

19/09/2025

【SP Runner Moves Series🏃‍♂️】Ever wondered how to boost your calf strength for running? Look no further! We are focusing on a series of effective exercises to strengthen those calves. 🏃‍♀️💪

- Single Leg Heel Raise for Gastrocnemius – Build strength and balance on one leg.
- Double Leg Weighted Heel Raise for Gastrocnemius – Increase the challenge with added weight.
- Soleus Heel Raise in Lunge – Engage your lower body while targeting the soleus muscle.
- Weighted Soleus Heel Raise – Maximise your strength gains with resistance.

Incorporate these exercises into your routine and watch your running performance improve! ✨

💡 If you have any sport-related injuries or need to restore optimal physical health, you are encouraged to seek guidance and advice from a professional physiotherapist or medical expert to obtain a proper diagnosis and appropriate treatment. Contact us: https://bit.ly/3thjsQG

05/09/2025

Struggling with hip stability or glute medius strength? Let’s tackle it with some effective side plank progressions! 💪

- Side Plank from Knees with Split (Beginner) – A great starting point to build strength and stability in your hips.
- Long Lever Side Plank with Split (Advanced) – Take it up a notch by challenging your balance and core engagement!

These exercises will help enhance your hip stability and support your running performance. Let’s strengthen those glutes together! 🏃‍♀️✨

💡 If you have any sport-related injuries or need to restore optimal physical health, you are encouraged to seek guidance and advice from a professional physiotherapist or medical expert to obtain a proper diagnosis and appropriate treatment.

#運動表現物理治療

02/09/2025

Are you looking to boost your hamstring strength for better running performance? Our physiotherapist is focusing on two effective exercises for all levels.

- Kickstand Romanian Deadlift (Beginner) – A great way to build hamstring strength while maintaining stability.
- Single Leg Romanian Deadlift (Advanced) – Challenge your balance and strength for a more intense workout!

Incorporating these exercises into your routine will help you develop powerful hamstrings. Let’s strengthen those legs together! 🏃‍♂️💪

💡 If you have any sport-related injuries or need to restore optimal physical health, you are encouraged to seek guidance and advice from a professional physiotherapist or medical expert to obtain a proper diagnosis and appropriate treatment.

#運動表現物理治療

02/09/2025

【SP Runner Moves Series🏃‍♂️】❓ Are you looking to boost your hamstring strength for better running performance? Our physiotherapist is focusing on two effective exercises for all levels.

- Kickstand Romanian Deadlift (Beginner) – A great way to build hamstring strength while maintaining stability.
- Single Leg Romanian Deadlift (Advanced) – Challenge your balance and strength for a more intense workout!

Incorporating these exercises into your routine will help you develop powerful hamstrings. Let’s strengthen those legs together! 🏃‍♂️💪

💡 If you have any sport-related injuries or need to restore optimal physical health, you are encouraged to seek guidance and advice from a professional physiotherapist or medical expert to obtain a proper diagnosis and appropriate treatment.

#運動表現物理治療