Injury Treatment & Prevention Articles

insoles for runners who supinate
Insoles For Supinators
The best insoles for supinators have maximum cushioning. If you are classed as a supinator when running... Read More

The best insoles for supinators have maximum cushioning. If you are classed as a supinator when running then your feet tend to roll out. As a result, this placesmore load on the outside of your foot and forefoot.

What supination?

Supination occurs when your foot rolls out during contact with the ground before rolling in. If you 'over supinate' your foot rolls in at the last moment, when you push off into the next stride. Therefore, more weight goes through the outside of your foot.

If you are a runner or walker who over supinates then you most likely have feet with high arches. As a result, high-arched feet are often rigid and inflexible. Therefore, this increases your risk of injury.


How do I know if I over supinate?

  1. Look at your feet. If you have a rigid, high arch under your foot then it is more likely you over supinate when you run.
  2. Look at your shoes and in particular, the wear pattern. Oversupinators tend to wear the outside of their shoes more. Also, the upper often collapses outwards as they wear.
  3. Try the wet foot test. Place your foot in water, then onto a piece of paper and examine your footprint.
wet foot test

What insoles are best for supination?

Oversupinators need a neutral or low arch support insole but with plenty of cushioning. This protects the outside of your foot and forefoot from additional forces. The following factors are important:


Cushioning is the number one priority with insoles for supination. Pronation is your foot's natural shock absorber. As your foot rolls in, it absorbs running impact forces. Cushioned insoles compensate for the lack of natural pronation and provide additional comfort. This mitigates the problems caused by having rigid, high-arched feet.


4568 insole cushion plus


The Advanced F3D Cushion Insole is perfect for supinators. It has a full 3mm foam damper which dissipates up to 95% of shockwaves in each foot strike, reducing the impact to your foot.

In addition, it offers biomechanical support from a cushioned arch support as well as an anatomical contour called a ‘Met Pad’. The Met Pad helps spread the load on your forefoot.

This helps reduce pain and mitigate the risk of injury, not only in your feet, but also in your ankles, shins, knees, hips, back and neck.

Arch support insoles for supination

Supinators often have high arches, so look for insoles with a higher arch profile or those specifically designed for high arches. Although arch support is not needed to prevent overpronation, it does help distribute pressure evenly across your foot promoting a more neutral foot position.

Foot stabilization

Insoles that provide stability and help prevent excessive outward rolling are important. The Advanced F3D Cushion insole has a semi-rigid core to help stabilise your foot and promote proper alignment.

Advanced F3D Cushion Insole

Flexibility and insoles for supination

While stability is important, insoles for oversupination should still offer some flexibility to accommodate the natural movement of your feet. This balance ensures comfort and allows for a more natural gait.

Correct Shoes & Sizing

Ensure that you choose the correct size of insoles to fit your shoes. Ill-fitting insoles can cause discomfort and compromise their effectiveness. You may need to trim your insoles to achieve a perfect fit.

Remember that insoles are just one part of the equation. It's crucial to pair them with properly fitting shoes that offer adequate support and cushioning. The bottom of your shoe should be flat so the insole works properly. Make sure you remove any existing insoles first.

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What Makes Neoprene Great for Supports & Braces?
What Makes Neoprene Great for Supports & Braces?
Neoprene is a type of synthetic rubber used to make a range of joint and muscles supports.... Read More

Neoprene is a type of synthetic rubber used to make a range of joint and muscles supports. It has excellent physical and chemical properties which make it great for use in supports and braces:

Flexibility and Elasticity

Neoprene is a highly flexible and elastic material. For example, this allows wrist supports made from neoprene to conform to the shape of the wrist, providing a snug and comfortable fit. The elasticity also allows for a better range of motion, therefore, promoting natural movement.

This is particularly good for chronic tendon injuries, where you may need to still use your wrist/elbow/knee, however with some joint restriction and extra support. Compression spreads the load over the joint taking stress away from painful areas.

Heat Retention

Neoprene has excellent heat retention properties. It helps retain the natural heat generated by the body promoting blood circulation. As a result, increased blood flow circulates nutrients to injured body parts, aiding the healing process.

In particular, chronic tendon injuries respond well because tendons work much better when they are warm. Therefore reducing joint stiffness and pain. This is particularly useful for managing conditions like arthritis or strains.


Neoprene provides compression, which can help reduce swelling and inflammation in the wrist. Compression can also enhance proprioception, the body's awareness of its position in space, providing additional support and stability to the wrist.

Durable and Resilient

Neoprene is known for its durability and resistance to wear and tear. Supports and braces made from neoprene withstand regular use and maintain their structural integrity over time. Therefore, making them long-lasting and cost-effective. This is especially good for knee supports.


Neoprene is generally hypoallergenic. As a result,  making it suitable for individuals with sensitive skin. It minimizes the risk of allergic reactions or skin irritations, which is crucial for prolonged use of wrist supports.

Easy to Clean

Neoprene is easy to clean, which is important for maintaining hygiene, especially in cases where the wrist support is worn regularly. Most neoprene products can be wiped down with a damp cloth or mild soap.

Ultimate Performance Medical Supports

  1. Knee
  2. Ankle
  3. Shin & calf
  4. Groin & thigh
  5. Back
  6. Shoulder
  7. Elbow
  8. Wrist
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5 causes of wrist pain
Top 5 Causes of Wrist Pain
Wrist pain is common, not just in sport but also if you work in an office. Knowing... Read More

Wrist pain is common, not just in sport but also if you work in an office. Knowing why you get pain in the wrist is the first step in becoming pain free. Here are five common causes of wrist pain:

1. Carpal Tunnel Syndrome

Carpal tunnel syndrome

(image copyright

Carpal tunnel syndrome is a common condition that occurs when the median nerve, which runs through a narrow passage in the wrist called the carpal tunnel, becomes compressed or irritated. This can lead to wrist pain, numbness, tingling, and weakness in the hand.

Recommended support:  Carpal tunnel wrist brace and Advanced Compression Wrist Brace 

2. Tendinitis

Tendinitis is the inflammation of a tendon. Tendons join bone to bone so are essential for movement. Overuse or repetitive motions can lead to tendinitis in the wrist, causing pain, swelling, and decreased range of motion.

Recommended support: Neoprene Wrist Wrap or Advanced Compression Wrist Brace (depending on severity and whether acute or chronic).

Neoprene Wrist Wrap support

3. Wrist Sprain or Strain

A wrist sprain occurs when the ligaments in the wrist are stretched or torn. This often occurs in sport from a sudden twist or fall. A wrist strain involves overstretching or tearing of the muscles or tendons in the wrist. Both result in pain, swelling, and difficulty moving the wrist.

Recommended support: Neoprene Wrist Wrap and Advanced Compression Wrist Support.

4. Arthritis

Osteoarthritis (OA) and rheumatoid arthritis (RA) are both chronic joint conditions, but they differ in several key ways. OA primarily results from wear and tear on the joints, causing the cartilage that cushions them to break down over time. It typically affects older individuals and is often localized to specific joints.

In contrast, RA is an autoimmune disease where the immune system mistakenly attacks the membranes that surround the joints. This leads to inflammation, pain, swelling, and joint damage throughout the body, often affecting multiple joints simultaneously. RA can occur at any age and can have systemic effects on organs and tissues beyond the joints.

Recommended support: Neoprene Wrist Wrap

5. Fractures or Trauma

Wrist fractures or trauma, such as a fall on an outstretched hand, can lead to severe wrist pain. Depending on the severity of the injury, there may be visible deformities, swelling, bruising, and difficulty using the wrist. If you suspect a fracture then seek medical attention immediately. You will likely need an X-ray to confirm.

Other causes

Other potential causes of wrist pain may include ganglion cysts, nerve entrapment, repetitive stress injuries, and systemic diseases like lupus or gout. If you're experiencing persistent or severe wrist pain, it's important to consult a healthcare professional for an accurate diagnosis and appropriate treatment. They may recommend imaging studies or other tests to determine the underlying cause of your wrist pain.

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prevent skiing injuries
How To Avoid Skiing Injuries
Skiing injuries are common in all age groups and experience levels. Here are our top tips to... Read More

Skiing injuries are common in all age groups and experience levels. Here are our top tips to reduce the risk of being injured when skiing:

Take Skiing Lessons

Invest in professional skiing lessons, especially if you are a beginner. Learning proper technique and control significantly reduces the risk of injury. This is because you are likely to fall or collide with other skiers a lot less. You will also have more fun, spending more time skiing and less time falling over!

Wear Proper Equipment

Ensure that your ski equipment, including boots, bindings, and skis, is fits and is properly maintained. Helmets are essential for head protection. The old saying, 'what doesn't kill you makes you stronger', does not apply to head injuries!

Wear appropriate protective gear, including goggles, gloves, and knee supports/pads. Proper gear reduces the impact of falls, protecting vulnerable areas.

Ultimate Hinged Knee Support for skiing

Ultimate Compression Hinged Knee Support

Know Your Limits

Ski within your skill level and avoid attempting slopes or terrains beyond your abilities. Gradually progress to more challenging terrain as you gain experience.


Perform warm-up exercises before hitting the slopes. Stretching and warming up your muscles enhances flexibility and proprioception (co-ordination). As a result, you reduce the risk of strains and sprains.

Eat and drink

No, we don't mean in the bar afterwards. Drink water. Dehydration significantly affects your performance, increasing the risk of fatigue and injuries. Also, keep your energy levels up by not skipping breakfast. Take snacks with you in case you do get tired and need an energy boost.

Elastic knee support

Ultimate Performance Compression Knee Support

Pay Attention to the Weather

Be aware of weather conditions and how they may affect the slopes. Adjust your skiing style based on changing conditions. Certainly avoid skiing in poor visibility or extreme weather.

If venturing into backcountry areas, educate yourself about avalanche safety. Understand how to use avalanche safety equipment and always check local avalanche conditions.

Follow Skiing Etiquette

Abide by the rules and guidelines of the ski resort. Pay attention to signs and warnings, and be courteous to other skiers on the slopes. Be nice to snowboarders!

Stay Fit and Flexible

This is something you can do before you embark on a skiing holiday. Engage in regular physical conditioning and strength training. Improving your overall fitness and flexibility enhances your ability to handle the physical demands of skiing. You will also have a lot more fun and get better value from the cost of your holiday.

wrist support for skiing

Neoprene Wrist Wrap

Mind Your Bindings

Ensure that your ski bindings are adjusted correctly to your skill level and physical condition. Incorrectly set bindings increases the risk of injuries, especially to the knees.

Take Breaks

Listen to your body and take breaks when needed. Fatigue can lead to poor decision-making and a higher likelihood of accidents.

Get a Health Checkup

If you have pre-existing health conditions or concerns, consult with a healthcare professional before engaging in skiing or any other physically demanding activity.

Remember that accidents can still happen, so it's essential to be prepared. Carry a whistle, know how to call for help, and ski with a buddy when possible. If you do experience an injury, seek prompt medical attention for proper diagnosis and treatment.

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recycled paper couch rolls
Recycled Paper Couch Rolls vs Non-Recycled
Recycled paper couch rolls and regular (non-recycled) paper couch rolls serve similar purposes in medical and healthcare... Read More

Recycled paper couch rolls and regular (non-recycled) paper couch rolls serve similar purposes in medical and healthcare settings. However, they differ in terms of their environmental impact. So to help you decide if it is time for you to go green, here's a comparison of the two.

Recycled Paper Couch Rolls

Recycled paper couch rolls have the following benefits:

Environmental Benefits

Recycled rolls are made from post-consumer or post-industrial waste paper. As a result, this reduces the demand for virgin wood pulp. Therefore, using recycled paper helps conserve natural resources and reduces the environmental footprint.

They are a more sustainable and eco-friendly option because they promote recycling and decrease the amount of waste in landfills. So what's in it for you? Well, some people may sleep better at night knowing they have done their bit for the planet.

Quality and Durability

The quality of recycled paper rolls often varies. Some may be slightly less smooth and white compared to non-recycled options. However, this depends on the specific brand and manufacturing process. Ultimate Performance couch rolls are high quality blue rolls.

Regular (Non-Recycled) Paper Couch Rolls

The benefits of virgin wood couch rolls include:

Quality and Appearance

Non-recycled paper rolls are typically have a smooth texture, bright white color, and overall consistent quality. When appearance and texture are important, some therapists prefer to use traditional products.


Non-recycled paper couch rolls are widely available and can be found in various quality levels, including premium options with high durability and softness.

Environmental Impact

Non-recycled paper rolls are made from virgin wood pulp. This involves cutting down trees. Therefore they have a more significant environmental impact compared to using recycled materials.

So which is better?

In summary, the choice between recycled and regular (non-recycled) rolls depends on your priorities. If you want to prioritize environmental sustainability and reduce your carbon footprint, recycled paper rolls are the better choice. However, if you prioritize the appearance and texture of the paper or need a specific level of quality, you may prefer non-recycled options.

Keep in mind that the quality and characteristics of paper rolls can vary between brands and manufacturers, so it's essential to consider the specific needs of your practice or clinic and choose the option that best meets those needs.

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massage lotion vs oil
Massage Oil Vs Lotion
Massage oil vs massage lotion. Which is best? The choice depends on personal preferences and specific needs.... Read More

Massage oil vs massage lotion. Which is best? The choice depends on personal preferences and specific needs. Both have advantages, and the "best" option often varies based on the type of massage and your individual preferences.

Massage Oil

Massage oil provides a smooth glide, making it suitable for longer, flowing strokes.
it offers better lubrication, which is beneficial for deep-tissue massages. It usually contains a combination of carrier oils and, in some cases, essential oils for added therapeutic benefits. Oils leave a lasting sheen on the skin after treatment.

Massage Lotion

Massage lotion absorbs into the skin more quickly, therefore, making it a good choice for shorter massages or when quick absorption is desired. It typically has a lighter and less greasy feel compared to oil.

Lotion often contains additional moisturising ingredients. As a result, it is beneficial for dry or sensitive skin. Lotion is also usually easier to clean off sheets and clothing. It is also less likely to stain towels than oil, even if you use paper couch rolls as well.


Ultimately, the choice between massage lotion vs oil comes down to the specific goals of the massage, the desired level of glide, and individual skin preferences. Some therapists and clients even choose to use a combination of both during a massage. They might start with oil for the initial stages, then switch to lotion for deeper work.

Experimenting with both and considering factors like scent, texture, and therapeutic benefits help determine which works best for a particular situation.

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chemicals in massage lotion and oils
Avoid These Chemicals In Massage Lotions
Not all sports massage oils and lotions are the same. When choosing a massage lotion or oil,... Read More

Not all sports massage oils and lotions are the same. When choosing a massage lotion or oil, it's a good idea to be aware of certain chemicals that some individuals may prefer to avoid. Here are a few ingredients that some people choose to steer clear of, often because of potential allergic reactions or health concerns.


Parabens are preservatives that help prevent the growth of bacteria and mold in products. The use of parabens in skincare products is controversial because of possible links with potential hormonal disruption. As a result, many people prefer paraben-free products such as NAQI massage lotions.


These are commonly used to enhance fragrance in products. Some studies suggest a potential link to health issues, so some individuals opt for phthalate-free options.

Mineral Oil

While it's widely used in many skincare products, some people prefer to avoid it due to its origin as a petroleum byproduct. They may choose natural oils like jojoba, almond, or coconut oil instead.

Synthetic Fragrances

Artificial fragrances can contain a mix of chemicals that might cause skin irritation or allergic reactions. Opting for products with natural essential oils for fragrance is a common alternative.

Formaldehyde Releasers

Some preservatives slowly release small amounts of formaldehyde over time. Many individuals prefer products without these releasers because of formaldehyde's association with potential health risks. It associated with respiratory irritation, allergic reactions, Asthma, risk to unborn babies and even cancer!

Synthetic Colorants

Some people may be sensitive to artificial colorants, and choose products without added dyes.


It's important to note that individual sensitivities vary. What works for one person may not work for another. Therefore, read product labels and choose brands such as NAQI massage lotions and Ultimate Performance products with fewer additives and more natural, organic ingredients.

We advise consulting with a healthcare professional or dermatologist if you have specific health concerns or allergies.

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paper couch rolls
Are Paper Couch Rolls Worth Using?
Paper Couch rolls play a vital role in maintaining a clean and hygienic environment in healthcare settings,... Read More

Paper Couch rolls play a vital role in maintaining a clean and hygienic environment in healthcare settings, including massage therapy. Are they really important for preventing cross-contamination and ensuring patient safety? Here's why we think using paper hygiene rolls in your clinic is important:

Infection Control

Paper couch rolls act as a protective barrier between the patient and the massage table or bed. Therefore they prevent direct contact between the patient's skin and potentially contaminated surfaces. This barrier is crucial for reducing the risk of microbial transmission.

Preventing cross-contamination

Cross-contamination occurs when microorganisms, such as bacteria and viruses, transfer from one person or surface to another. In healthcare settings, cross-contamination can lead to the spread of infections among patients and therapists. Hygiene rolls effectively block this transfer by providing a clean and disposable surface for each patient.


paper hygiene rolls


Maintaining Sterile Conditions

Medical procedures, examinations, and treatments often require a sterile environment to minimize the risk of complications. Hygiene rolls help maintain sterility by covering the examination table or bed with a fresh, uncontaminated surface for each patient. This is especially crucial in surgical settings and during invasive procedures.

Easy Disposal

Hygiene couch rolls are single-use, which as a result, simplifies disposal. After each patient, the used roll is easily removed and discarded. Therefore, this ensures potentially infectious materials do not remain in the healthcare environment.

Patient Comfort and Dignity

Hygiene rolls not only enhance hygiene but also contribute to patient comfort and dignity. Patients appreciate the cleanliness and freshness of a new roll, which can positively impact their overall experience in a healthcare facility.


paper hygiene rolls


Paper Hygiene Rolls Box of 12


Paper Couch Rolls save Time

Healthcare professionals save time on cleaning and disinfection when they use hygiene rolls. Instead of cleaning and disinfecting surfaces between each patient, they simply change the roll. This is both efficient and effective.

Paper Couch Rolls & Regulatory Compliance

Many healthcare facilities are subject to strict regulations and guidelines related to infection control and patient safety. Using hygiene rolls is a practical way to adhere to these standards ensuring compliance with regulations.

Cost-Effective Hygiene

While there is an initial cost associated with buying paper couch hygiene rolls, the long-term benefits often outweigh this expense. For example, preventing infections and complications saves money in terms of reduced treatment costs, fewer legal liabilities, and a positive reputation.


We believe paper couch hygiene rolls are an indispensable tool in maintaining a hygienic, safe, and efficient medical environment. Their role in preventing cross-contamination, ensuring patient safety, and complying with healthcare regulations cannot be overstated.

By providing a disposable, clean surface for each patient, hygiene rolls contribute significantly to infection control and the overall quality of care in healthcare settings.

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nitrile gloves or latex
Nitrile vs Latex Gloves For First Aid?
When choosing between nitrile and latex disposable gloves for sports first aid, it's essential to consider factors... Read More

When choosing between nitrile and latex disposable gloves for sports first aid, it's essential to consider factors like allergies, durability, and intended use. Both types of gloves have their advantages and disadvantages.

Nitrile Gloves

nitrile disposable gloves

Nitrile gloves have the following advantages over Latex:


They are an excellent choice for individuals with latex allergies because they are latex-free. Latex allergies cause skin irritation or, in severe cases, more significant allergic reactions.

Strength and Durability

Disposable Nitrile gloves are generally more puncture-resistant and durable compared to latex. Therefore, they provide a higher level of protection against bloodborne pathogens and other contaminants.

Chemical Resistance

They are resistant to a broader range of chemicals and solvents, making them suitable for situations where exposure to chemicals or hazardous materials may be a concern.

Fit and Comfort

Nitrile gloves provide a comfortable and snug fit, similar to latex. They are available in various sizes to accommodate different hand sizes.

Powder-Free Options

Many nitrile gloves are available in powder-free versions, which reduce the risk of allergic reactions and skin irritation caused by glove powder.

Latex Gloves

These have the following benefits:

Natural Feel and Sensitivity

They offer excellent tactile sensitivity and a natural feel, which can be beneficial when performing delicate tasks or procedures, such as wound care.


Latex are often more cost-effective than nitrile gloves, which can be essential for organizations with budget constraints.


Latex gloves are biodegradable and more environmentally friendly. Nitrile gloves are not biodegradable.

Disadvantages of Latex disposable gloves

However, it's important to note that there are some disadvantages. These include:

Allergy Concerns

Latex allergies are relatively common, and exposure to latex can lead to skin reactions, respiratory problems, or anaphylactic shock in severe cases. For this reason, many healthcare settings and organizations have moved away from latex.

Reduced Chemical Resistance

Latex gloves are not as resistant to chemicals as nitrile gloves, so they may not be suitable for certain situations where chemical exposure is a concern.


In general, if there are no latex allergies among the individuals who will be using the gloves, latex can be a suitable and cost-effective option for first aid. However, if there is a risk of allergies or if you need more durability or chemical resistance, nitrile gloves are the safer choice. Always consider the specific needs and circumstances when selecting gloves for first aid, and ensure that they meet the requirements for the intended use.

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