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.
Plantar fasciitis treatment: First 4-6 weeks focus on stretching, education, low dye taping, and load management—shockwave therapy if symptoms persist.
Women's training and injury prevention: How estrogen affects bone density, tendon stiffness, and ACL injury risk—optimize with strength training and cycle syncing.
Meniscus tears in the knee: Conservative management with load modification, cycling, and strengthening; surgical options include repair or meniscectomy.
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.
Expert physio care to help you move freely again.
Exercise safely during pregnancy: Reduce gestational diabetes and hypertension by 40%, modify strength training by trimester, and maintain pelvic floor health.
Add strength training to improve athletic performance: Increase power, tendon stiffness, and injury resilience. Evidence-based exercises for runners and team sports athletes.
Eccentric training improves strength and flexibility simultaneously: Increase fascicle length, muscle cross-section, and injury resilience with targeted negatives.
