Learn. Move. Recover. Everything you need to support your health journey.
November 15, 2025·6 min
Runner's mobility for injury prevention: Prioritize strength and load management, target ankle/hip/thoracic ROM, and use dynamic stretching pre-run.
Shin splints (MTSS) prevention and treatment: Address nutrition and hormones, increase running cadence to 170-180bpm, strengthen calves and glutes.
Return to plyometrics after injury: Clinical checklist, 4-phase progression from force absorption to maximal demand, and re-injury prevention strategies.
Patellofemoral pain in dancers: Causes, recovery timeline of 4-6 weeks, and targeted strength training for hip stability without stopping dance training.
Build an effective warm-up routine: General warm-up, mobility work, muscle activation, and barbell progressions for optimal performance and injury prevention.
Warm-up routines improve performance 79% of the time: Increase muscle temperature, joint mobility, neural activation, and mental readiness before lifting.
Expert physio care to help you move freely again.
Prevent injuries by managing training load: Follow the 10% rule, maintain acute:chronic workload ratios of 0.8-1.3, and avoid sudden training spikes.
Dancers need strength training: Prevent injuries, improve jumping and balance, and extend career longevity with resistance and plyometric training protocols.
Prevent calf tears and achilles tendinopathy in runners by building calf strength. Learn why soleus and gastrocnemius training are essential for running load management.
