Learn. Move. Recover. Everything you need to support your health journey.
Master wall balls for Hyrox: Address quad fatigue, knee pain, and movement compensations through mobility, glute activation, and eccentric strengthening.
High hamstring injuries in dancers: Differentiate strains from tendinopathies, tailor rehab progressions, and build dance-specific strength for safe return.
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.
Joint noises explained: Most are harmless physiological sounds from gas bubbles or tendons—pain is the key indicator that warrants professional evaluation.
Expert physio care to help you move freely again.
Meniscus tears in the knee: Conservative management with load modification, cycling, and strengthening; surgical options include repair or meniscectomy.
Patellofemoral pain in dancers: Causes, recovery timeline of 4-6 weeks, and targeted strength training for hip stability without stopping dance training.
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.
