Sports

If it feels like everyone you know went from ‘I don't run’ to posting a medal, you're not imagining it. We're in a global running boom, and South Africa is right in the middle of it.

The Achilles hates rest and hates too much load. Progressive rehab is the middle ground that gets runners back to full mileage. Here is what actually works.

Tennis elbow rarely gets better with rest alone. Structured loading is the key. Here is how a physiotherapist actually treats this stubborn but very manageable problem.

Most weekend warrior injuries are entirely predictable. A few smart habits keep you playing, running and lifting for decades instead of spending your Saturdays icing something.

A rolled ankle is easy to dismiss, but ignored sprains are the number one cause of chronic ankle instability and repeated injuries. A structured physiotherapy timeline gets you back to full function and keeps you there.

Bench press, overhead press, pull ups and lateral raises are all wonderful movements when the shoulder is healthy. But push volume too hard, ignore mobility, and you end up with a pinching pain at the front of the shoulder that will not go away. That is impingement, and it is very treatable.

Runner's knee, or patellofemoral pain, is one of the most common complaints we treat at our Centurion sports physiotherapy clinic. The good news is that it responds very well to structured rehab, and surgery is almost never needed.

Whether you train around Centurion Golf Estate, along the Irene trails or on the Eco Park pavements, running injuries tend to follow familiar patterns. Understanding the top five will help you recognise trouble early and get back to running faster.