Learn. Move. Recover. Everything you need to support your health journey.
Optimize recovery: Balanced nutrition, 7-9 hours sleep, active recovery days, and recovery adjuncts like foam rolling enhance training adaptations and prevent injuries.
Return to plyometrics after injury: Clinical checklist, 4-phase progression from force absorption to maximal demand, and re-injury prevention strategies.
Dance injury rehab: 4-phase recovery from pain management to return to performance—maintain training, build strength, and rebuild confidence safely.
Sleep's impact on health: Improves pain perception, aids injury recovery, boosts immunity, and enhances mental resilience during rehabilitation.
Meniscus tears in the knee: Conservative management with load modification, cycling, and strengthening; surgical options include repair or meniscectomy.
Expert physio care to help you move freely again.
Foam rolling for recovery: Improve range of motion and reduce muscle soreness with 30-120 seconds, 1-3 sets per muscle group before or after training.
Muscle strain recovery: Apply PRICE protocol acutely, avoid stretching, and progress through isometric to isotonic training. Reduce re-injury risk with proper rehabilitation.
Stretching doesn't prevent injury or muscle soreness, but keep pre-exercise static stretches under 60 seconds to avoid reducing performance.
