Sportsperformance Physiotherapy

03/12/2025

Expat Living Readers' Choice Awards is back again! Vote your best "Physiotherapy" under the Health and Wellness Category in Hong Kong as "Sportsperformance Physiotherapy" and stand a chance to win amazing prizes. It only takes a few minutes to complete. Please support your physiotherapist with your vote!
✅Vote now (link in bio): http://bit.ly/expat2026-general

一年一度嘅Expat Living Readers' Choice Awards又黎喇！
於"Health and Wellness"類別下的"Physiotherapy"，投選Sportsperformance Physiotherapy為你心目中最佳物理治療。只需要幾分鐘既時間，即有機會贏取就有機會贏取豐富獎品。你嘅一票對我地非常重要，請大家投票！
✅立即投票 (link in bio): http://bit.ly/expat2026-general

#運動表現物理治療

02/12/2025

【聖誕及新年特別營業時間】
運動表現物理治療診所將於12月27日（星期六）及31日（星期三）休診，而12月24日（星期三）的服務時間將有所調動。

12月24日（星期三）下午4時休診
12月27日（星期六）休診
12月31日（星期三）休診

如有任何查詢或預約，歡迎與我們聯絡。

【Special Opening Hours for Christmas and New Year】
Our Sportsperformance Physiotherapy clinic will be closed on Dec 27 (Sat) and Dec 31 (Wed). Opening hours on Dec 24 (Wed) will be adjusted.

24 Dec (Wed) Closes at 4:00 pm
27 Dec (Sat) CLOSED
31 Dec (Wed) CLOSED

For further enquiries or to book an appointment, please get in touch with us.

21/11/2025

🤸🏻‍♀️ #體操 賽場是力與美、柔韌與力量的殿堂。體操選手在追求高難度空中轉體與平衡穩定的同時，其肩、腕、腰、膝等關節也承受著極大的衝擊與壓力。常見的傷害如手腕韌帶扭傷、肩袖損傷、腰椎壓力性骨折等，往往一次發生就可能斷送運動生涯。

因此，全面且專業的動態熱身不僅是是例行程序，更是預防運動傷害的關鍵環節，和穩定完成高難度動作的核心要素。以下針對體操精英而設計全身動態熱身方案。

📌為什麼體操選手需要「全身動態熱身」？
體操是全身性的運動，需要從手腕到腳踝每一個關節都具備極佳的穩定性與活動度。熱身訓練必須讓身體為這雙重需求做好準備，激活過度活動關節周圍的穩定肌群。

了解體操專用的動態熱身方案：
1. 腕關節準備運動—動態腕部拉伸
2. 核心與肩帶激活—熊爬
3. 脊柱動態熱身—貓牛式
4. 下肢動態穩定—弓步胸椎旋轉

💡如果您需要針對個人項目（如鞍馬、單槓）進行強化或針對特定舊傷恢復最佳狀態，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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🤸🏻‍♂️The arena is a stage where power, flexibility, and precision converge under extreme pressure. push the limits of human movement, subjecting their bodies to immense forces during tumbling passes, holds, and dismounts. This makes them susceptible to unique sports injuries, including wrist ligament sprains, shoulder labral tears, and lower back stress fractures, where a single misstep can have significant consequences.

A comprehensive and specialised dynamic warm-up is therefore not merely a routine; it is a critical component of injury prevention and the key to building the confidence needed to execute high-risk elements. The following is the full-body dynamic warm-up protocol for gymnasts.

📌Why Gymnastics Demands a Total-Body Dynamic Warm-up?
Gymnastics requires every joint—from the wrists to the ankles—to possess an optimal blend of extreme mobility and rock-solid stability. The warm-up must prepare the body for this dual demand, activating the stabilisers around hypermobile joints.

[The Gymnastics-Specific Dynamic Warm-up Protocol]
1. Wrist Preparation — Dynamic Wrist Stretches
2. Core & Shoulder Girdle Activation — Bear Crawls
3. Spinal Dynamic Mobilisation — Cat-Cow
4. Lower Body Dynamic Stability — Lunge with Thoracic Rotation

💡If you need a warm-up tailored to a specific apparatus (e.g., Rings, Parallel Bars) or are managing a specific concern, 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.
Let us help you stick your landings and perform with confidence.

#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 #香港物理治療 #全運會 #拉傷 #動態熱身 #體操熱身

20/11/2025

#全運會 來到尾聲，對於備戰的 #田徑 選手而言，賽場上的百分之一秒、一厘米，都是勝負的關鍵。田徑項目是力量、速度與爆發力的極致展現，但高強度的衝刺、跳躍與投擲，也讓身體承受巨大衝擊。常見的運動傷害如大腿後側肌群拉傷、腳踝扭傷、以及「跳躍膝」（髕腱炎）往往源於熱身不足或方式錯誤。

一個專門化的動態熱身，不僅能預防傷害，更能喚醒神經肌肉系統，直接提升您的起跑爆發力與騰空高度。作為物理治療師，以下是為各位田徑精英設計的專項熱身流程，幫助您避開常見的傷病陷阱。

[田徑專項動態熱身流程]
1. 動態拉伸—腿部鐘擺
2. 動態拉伸—行走抱膝
3. 神經肌肉激活—A-Skips（跳躍高抬腿）
4. 漸進衝刺跑

將這套熱身融入您的日常訓練，能為您的全運會之旅築起堅實的防護牆。

💡如果您想針對個人弱點進行強化，或正受舊傷困擾，歡迎預約 Sportsperformance Physiotherapy 的專業運動傷害預防評估，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。
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For any athlete preparing for the National Games of China (全國運動會), the track is where dreams are realised in bursts of speed and power. Athletics is the ultimate test of explosive strength, but the high-impact nature of sprinting, jumping, and throwing places immense stress on the body. Common sports injuries like hamstring strains, ankle sprains, and "jumper's knee" (patellar tendinitis) often stem from an inadequate or incorrect warm-up.

A specialised dynamic warm-up is not just about injury prevention; it's about priming your nervous system to enhance starting block explosion and maximise jump height. The following specific warm-up protocols are designed for athletic elites and prevent injury.

[The Athletics-Specific Dynamic Warm-up Protocol]
1. Dynamic Stretch — Leg Swings
2. Dynamic Stretch — Walking Knee Hugs
3. Neuromuscular Activation — A-Skips
4. Sport-Specific Primer — Build-up Sprints

Integrating this dynamic warm-up into your daily regimen builds a powerful shield against injury on your road to the National Games.

💡If you want to address personal weaknesses or are managing a nagging injury, a professional assessment can make all the difference.
Book a Professional Athletics Injury Prevention Assessment with Sportsperformance Physiotherapy Today. Let us help you compete at your peak, free from pain.
#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 #香港物理治療 #全運會田徑 #大腿拉傷 #跳躍膝 #動態熱身 #跑步熱身 #運動物理治療

18/11/2025

🚴‍♀️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 #香港物理治療

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