Our Expert Physio
Cameron Lillicrap
simple solutions
The Lockeroom BodyMap
Where does it hurt?
Boost your recovery, prevent injury and reduce symptoms. Use Lockeroom's BodyMap to learn about products and strategies to improve the way you move and feel.
Body aspect:
Select area of interest below:
Pecs
×The most common Pec problem is tightness from slouching, too much chest work in the gym or sports technique that overloads them. It often shows up as shoulder or neck trouble. Releasing and stretching can start to ease it straight away.
View PageSerratus Anterior
×The most common serratus anterior problem is weakness that leaves the shoulder blade poorly controlled. This can show up as shoulder, neck or upper back pain, especially if you swim, play tennis or do a lot of overhead work, but it builds back stronger with the right exercises
View PageAnterior Shoulder
×Pain at the front of your shoulder is most often an irritated tendon from repeated lifting or reaching overhead, The good news is it usually responds well to the right exercises.
View PageMedial Elbow
×The most common problem on the inside of the elbow is Golfer’s Elbow, an overuse tendon injury that shows up far more in tradies and gym-goers than in golfers. Luckily it responds well to gradual, progressive loading exercises.
View PageAbdominals
×The most common abdominal problem isn’t weak abs, it’s a core of muscles that aren't working as a team, with the outer abs doing all the work while the deeper muscles that control your pelvis stay switched off. Weak abs often shows up as lower back pain but the right core training can bring relief.
View PageHip Flexor
×The most common hip flexor problem is tightness and weakness from too much sitting, whether that’s at a desk, in the car or on a bike. Releasing the tightness first, then rebuilding strength, gets them working properly again.
View PageAdductor
×The most common adductor injury is a mild strain from quick changes of direction in sports like netball, tennis, soccer and AFL. Building hip mobility and core control as well as adductor muscle strength is what stops it coming back.
View PageQuads
×The most common Quad injuries are strains from running, jumping and kicking, and corked thighs from direct knocks. With the right early management, minor ones can have you back in action within a couple of weeks.
View PageAnterior Knee
×The most common front-of-knee problem is grinding pain behind the kneecap, felt most going downstairs, squatting or sitting with bent knees, and it usually comes down to the kneecap tracking off course. Releasing tightness and strengthening the inner quad and hip muscles can put right.
View PageMedial Knee
×The most common injury on the inside of the knee is a sprain of the inner knee ligament (the MCL), usually from a knock to the outside of the leg while the foot is planted. With the right bracing and strengthening exercises, minor ones can be back in action within two to four weeks.
View PageAnkle
×The most common ankle injury by a long way is a rolled ankle (a lateral ligament sprain). Rebuilding leg muscle strength and balance (once the swelling settles) is what helps create ankle stability for the future.
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Lumbar Spine
×Lower back pain affects around 80% of people at some point and it usually comes down to poor pelvic control and muscle imbalances. Good news because both can be rebuilt.
View PageQuadratus Lumborum
×The most common QL problem is tightness that feels like lower back pain and tension around the lower ribs, usually from too much sitting, standing or lifting and made worse by weak glutes. Good news is minor tightness can ease within days with the right release and glute strengthening exercises.
View PagePiriformis
×The most common Piriformis problem is tightness deep in the buttock, often from cycling, long-distance running or long periods of sitting, that can cause sciatica-like pain down the leg. Releasing it while, at the same time, strengthening the glutes and core helps it settle.
View PageThoracic Spine
×The most common upper back problem is stiffness from too much sitting, rounded-shoulder posture or an unbalanced gym program. Keeping it moving helps everything from your breathing to how well you squat, swim or swing a racquet.
View PagePosterior Shoulder
×Most pain at the back of the shoulder comes from rotator cuff trouble or muscle imbalance. Releasing the tightness first, then rebuilding strength and shoulder blade control brings relief and stops it coming back.
View PageInter Scapulae
×The most common cause of pain between the shoulder blades is strain from poor posture, overhead gym work or repetitive overhead tasks, often felt as an arm that tires quickly. Improving upper back mobility and strengthening traps, rhomboids and core muscles is what turns it around.
View PageLats
×The most common Lat problem is tightness from squats and deadlifts where the Lats end up doing the job of your deeper back and core muscles. Because tight Lats can pull on your shoulders and lower back, building core control puts the load back where it belongs.
View PageHamstrings
×The most common hamstring injury is a strain during sprinting or hard stop-and-go movements Building flexibility and strength back up properly before returning to running is what breaks the cycle of it coming back.
View PageCalf
×The most common calf injury is a strain from ramping up running or court sport too quickly after a break, when the calf isn’t yet conditioned for the speed changes, With good management a low-grade strain can be back to normal in two to four weeks.
View PageAchilles
×Most Achilles problems start with a change to your running program, like more distance, hills or speed work. Easing the load while rebuilding muscle and tendon strength gets you back to training.
View PagePosterior Elbow
×Pain at the back of the elbow often comes from an overworked triceps tendon in lifters, throwers and manual workers. Building strength back gradually helps it recover.
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Neck
×Most neck pain comes from everyday wear and tear combined with too much slouched sitting at computers or on a mobile phone. Easing the tightness, then strengthening neck and upper back muscles and improving your posture habits, is what builds lasting relief.
View PageTriceps
×Triceps injuries are uncommon. Pain there is most often an irritated tendon from repetitive pushing like push-ups, dips or heavy lifting, or soreness after a sudden change in training that eases with light movement, stretching and time.
View PageRibs
×The most common rib injury is a fracture or bruise from a heavy knock, fall or tackle. With good pain control and a mobile upper back, most settle within three to four weeks.
View PageLateral Elbow
×Most people with Tennis Elbow don’t play tennis, with repetitive work like plumbing and painting just as likely to cause it. Building grip and forearm strength gradually helps it recover.
View PageGlutes
×Weak glutes, especially the gluteus medius, are behind a lot of back, hip and knee pain. The right activation and strengthening work is key to managing these conditions.
View PageWrist
×The most common way people hurt their wrist is falling onto an outstretched hand. Getting it checked early sets you up for the best recovery, with minor sprains often back to normal in one to two weeks.
View PageITB
×The most common ITB problem is pain on the outside of the knee that shows up at the same point in a run, then starts to arrive earlier each new run. Acting early to reduce fascial tightness and build glute strength often means you can keep running at a reduced load.
View PageFoot
×The most common foot problem is plantar fasciitis, the sharp heel pain with your first steps in the morning that eases once you’re moving. Settling the irritation while building foot, knee and hip control is what stops it coming back.
View PageLateral Knee
×Most outside-of-the-knee pain is ITB friction syndrome from a sudden increase in running load (like the build-up to an event). Improving glute strength and pelvic control reduces symptoms and stops it coming back.
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Our Expert Physio
Cameron Lillicrap is one of Australia’s most experienced sports physiotherapists, with over 40 years in elite sport and rehabilitation.
Cam has spent time on both sides of sport, as a international rugby player and as Australian Rugby's Team Physiotherapist, trusted to keep some of Australia's most successful athletes on the field.
Lockeroom's BodyMap gives you access to Cam's vast knowledge and experience. Each section contains Cam's product recommendations and the associated recovery advice, to get you 'back in the game'