Uprime

🚨 Does your shoulder feel like it’s going to “slip out” when you shoot, tackle, lift, or reach overhead?

You might be dealing with Shoulder Instability.

Shoulder instability occurs when the ball of the shoulder joint doesn’t stay securely centered in the socket. This can happen after a dislocation, subluxation (partial dislocation), or from repetitive overhead sports like basketball, volleyball, swimming, and football.

🔍 Common Signs & Symptoms:
✅ Feeling like the shoulder is loose or unstable
✅ Pain with overhead movements
✅ Recurrent dislocations or “slipping” episodes
✅ Clicking, clunking, or catching sensations
✅ Reduced confidence during sport or training
✅ Weakness or loss of power

🧪 How We Assess It:
1️⃣ Detailed injury history
2️⃣ Range of motion assessment
3️⃣ Strength testing
4️⃣ Stability and apprehension testing
5️⃣ Sport-specific movement assessment
6️⃣ Return-to-sport testing when appropriate

🏋️ How We Treat It:
✅ Restore shoulder strength and muscle balance
✅ Improve rotator cuff function
✅ Build dynamic shoulder stability
✅ Progress plyometrics and power exercises
✅ Gradually expose the shoulder to sport-specific demands
✅ Develop confidence in high-speed and overhead movements

🏀 Return-To-Play Checklist:
✔️ Full shoulder range of motion
✔️ Minimal to no pain
✔️ Symmetrical strength compared to the opposite side
✔️ Passes upper limb power and stability tests
✔️ Tolerates contact (when relevant)
✔️ Completes sport-specific training without symptoms
✔️ Athlete feels confident returning to competition

The goal isn’t just getting you pain-free.

It’s making sure your shoulder can handle the demands of your sport when it matters most.

👇 Know someone dealing with shoulder pain or recurring shoulder instability? Share this with them.

📩 DM me “SHOULDER” to book a consultation or learn more about how we help athletes return to sport stronger and more confident.

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Achilles pain isn’t always “just tight calves.”

Mid-portion and insertional Achilles tendinopathy are two different presentations… and managing them the same way can keep athletes stuck in pain.

⚡ Mid-portion Achilles Tendinopathy
Pain/stiffness usually 2–6cm above the heel bone
Common with running, jumping, and change of direction athletes

⚡ Insertional Achilles Tendinopathy
Pain directly at the heel attachment
Often aggravated by deep ankle dorsiflexion, hills, and compressive loading

Common symptoms 👇
1️⃣ Morning stiffness
2️⃣ Pain during acceleration, jumping, or landing
3️⃣ Tenderness to touch
4️⃣ Reduced calf strength/endurance
5️⃣ Pain that “warms up” then flares later

How we manage it at UPRIME 👇
✔️ Load modification (not complete rest)
✔️ Progressive calf strength work
✔️ Plyometric and tendon energy storage drills
✔️ Force plate + performance testing
✔️ Gradual return to running, sprinting, and jumping
✔️ Addressing ankle mobility, stiffness, and landing strategy

RTP Checklist ✅
▫️ Minimal morning stiffness
▫️ Symmetrical calf strength/endurance
▫️ Tolerating hopping + plyometrics
▫️ Sprinting and jumping without flare-up
▫️ Reactive strength restored
▫️ Confidence back in full-speed movement

The goal isn’t just pain reduction.
It’s returning you back to performance.

📩 DM “ACHILLES” if your tendon pain keeps coming back
💾 Save this for later
🏀 Share with a hooper or runner dealing with posterior ankle pain

Jumpers knee isn’t just “pain under the kneecap.” 🦵🏽

For basketball athletes and active individuals, patellar tendon pain is often linked to how much load your tendon can tolerate vs how much stress you’re exposing it to.

Common aggravators:
• jumping volume
• sprinting + deceleration
• poor load management
• reduced strength/capacity through the lower limb

Rehab isn’t just rest.
It’s building the tendon’s capacity back up with the right progressions, strength and loading strategies. 📈

If your knee pain has been lingering, don’t just play through it.

📩 DM me “KNEE” if you’re dealing with knee pain
📤Share this with a hooper or athlete who needs to see it
🔁Save this for later if your a clinician or trying to return to sport

Knee pain after a twist, pivot, deep squat or landing? It could be your meniscus.

Meniscus injuries can often present with:

• pain along the joint line
• clicking, catching or locking
• swelling after sport
• pain with deep bending or rotation

But the key is not just knowing the injury.

It is knowing what stage you are in and what your knee can currently tolerate.

At UPRIME Sports Physiotherapy on the Gold Coast, we assess the mechanism, swelling response, movement quality, strength, control and sport demands to help guide the right rehab plan.

Meniscus rehab should not be random.

It should progress from calming symptoms, restoring range, building lower limb strength, then reloading sport-specific tasks like squatting, cutting, pivoting and landing.

Before returning to sport, you should have:

✅ pain controlled
✅ swelling settled
✅ full or near-full knee range
✅ squat and pivot tolerance
✅ confidence with cutting and sport tasks

Knee pain needs clarity, not guesswork.

📍 Gold Coast Sports Physiotherapy
🏀 Knee injury rehab
📊 Return to sport testing

🔁Save this post if you’re dealing with knee pain or share it with someone who keeps getting pain with twisting, pivoting or deep squats.