Blog

Foam rolling went through a phase a few years ago where it seemed to be essential in any warm up. It has now fallen out of favour and isn't seen as essential to a warm-up anymore. Foam rolling was never essential to any warm-up but I still think there can be a use for it. I find it useful when used at home if feeling stiff/sore and it makes it easier to ease into larger ranges of movement. My preference is still not to do any foam rolling in a warm-up. This is based primarily because there often isn't a foam roller about or there isn't the room. foam rolling

Running is supposed to be an enjoyable hobby, yet running causes many people discomfort or problems.  Few runners won't have had some sort of ankle injury.  From ankle sprains to achilles tendinopathies there are quite a number of tissues you can injure around the ankle. Therefore we aim to make our rehab programs in such a way that you aren't simply out of pain but truly fit to run again. It is the goal of rehab to ensure that you can engage in thoughtless, fearless movement.  To make sure that everything you do enjoyable and pain-free.

Training equals rehab, rehab equals training is a phrase that was coined by the American physio Charlie Weingroff. For me, the phrase means that rehab and training do not stand separately from one another. They are a continuum that blends seamlessly together. Parts of the rehab process sit at one end of the spectrum and parts of standard training are at the other the rest sits in the middle being neither one nor the other. Properly progressed rehab should resemble basic strength training and properly performed strength training has an injury preventative aspect.

Are you missing ankle mobility? Having sufficient range of movement in your ankle is important. If you want to run fast or jump high having good ankle range of movement in dorsiflexion is essential. This is not just in the sporting environment but simply to walk well we need good ankle mobility. The movement that important is the ability to pull your toes towards you. A lack of dorsiflexion is linked with increased injury risk with achilles tendinopathy and patella tendinopathy having been shown to be impacted by a lack of ankle mobility in dorsiflexion.

Stress and injury are related and today's blog is about why. Stress is part of life, it is something that is impossible to avoid. How we deal with stress is the same regardless of the type. The body reacts to both physical or psychological stressors in exactly the same way. By pushing our nervous system towards a sympathetic state or, more simply, a flight or fight response. In the sympathetic state, we are ready for action, to run away from the lion if you will. The opposite of this is the parasympathetic state where we recover from the time spent in the sympathetic state. real stress

Talk of hill sprints can bring a bring a wave of nausea over even experienced runners.  This is even worse for the novice runner but used appropriately they are a fantastic tool. Hill sprints can help develop your running technique as well as the obvious conditioning benefits. So how do you add them to your repertoire to get the most out of them? Hill sprints

Plyometrics are an often misunderstood and misused form of training, think box jumps in a Crossfit WOD. We make use of them in the mid to late stages of our lower body rehab. But why do we use them? Their main purpose is to teach you to be more explosive or to create faster ground reaction times. That is to hit the ground and come off it again as fast as possible. This is essential in any sport that requires you to run or jump.  

Man performing plyometric drills