Andrew’s Thoughts & Reflections on his Padel Journey in Singapore: How I use My Own Physiotherapy Tips to Elevate My Game
Blending clinical insight with padel on-court experience, our physiotherapist shares how smart preparation, strength training, and recovery can elevate your game while keeping injuries at bay. Padel demands quick reflexes, explosive movements, and lateral agility — and without the right warm-up, conditioning, and recovery, the risk of ankle sprains, knee strain, shoulder fatigue, or even back pain increases.
From dynamic warm-ups that prime your hips, ankles, and shoulders, to building rotational strength for powerful yet controlled swings, and mastering footwork drills to move efficiently across the court — these physio-backed strategiesare designed to keep you agile, strong, and pain-free. Add in targeted shoulder care and the often-overlooked art of recovery, and you have a blueprint not just for preventing injuries, but for playing your best game for years to come.
Whether you are a weekend warrior, just discovering padel, or a seasoned player in Singapore, these tips bring together the science of physiotherapy with the passion of play — so you can keep moving well, match after match.
What’s Behind Your Ankle Pain? A Guide to Understand the Causes
Struggling with ankle pain in Singapore?
A sudden misstep can lead to more than just a sprain. Ankle injuries are among the most common musculoskeletal issues we see—whether you're an athlete, an active professional, or simply going about your day. These injuries can involve ligaments, tendons, or even fractures, leading to pain, swelling, and reduced mobility.
Ignoring ankle pain may seem harmless at first, but without proper care, it can cause long-term instability, recurrent sprains, and even affect your hips and knees due to altered walking patterns.
Common causes include:
Joint sprains
Peroneal and Achilles tendon injuries
Ankle impingement
Tendinitis and instability
Bone fractures
Symptoms to look out for: swelling, bruising, stiffness, tenderness, and a limited range of motion.
Prevention is key—choose supportive footwear, do ankle stability exercises, and don’t skip your warm-ups. Most importantly, listen to your body and pace yourself.
Don’t wait until it gets worse. If you’re experiencing persistent ankle pain, let our physiotherapists at Milestone Physiotherapy assess your condition and guide you toward a full recovery. With a tailored rehab plan, you can regain mobility, reduce pain, and prevent future injuries.
Book your assessment today and take the first step toward a pain-free, active life.
Run Smart, Stay Injury-Free: Essential Tips for Preventing Running Injuries in Singapore
Running is one of Singapore’s most popular fitness activities, but up to 50% of runners experience injuries each year—often due to overtraining, inefficient running form, or inappropriate footwear. Whether you're a casual jogger or a competitive athlete, understanding how injuries occur is key to staying healthy and consistent. Common issues like knee pain, shin splints, and plantar fasciitis are often signs that your body is being pushed beyond its limits or compensating for existing weaknesses.
This blog explores the most frequent running mistakes and how they can be avoided through smarter training strategies. Learn how to manage training load, select the right running surfaces, and ensure your gait mechanics are working in your favour—not against you.
You'll also discover practical advice on injury prevention—from the importance of warm-ups and cooldowns, to integrating strength training, scheduling rest days, and maintaining hydration and nutrition. If you’re already experiencing pain, we cover how to respond using the R.I.C.E. method, and why physiotherapy can be a game-changer in recovery and performance. Our team at Milestone Physiotherapy provides expert running assessments, manual therapy, and customised rehabilitation plans to get you back on track—safely and confidently.
If you’re serious about running smarter and avoiding setbacks, this guide is a must-read. Your path to pain-free performance starts here.