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Marathon Plans
Want to Hit Your Marathon Goal? Here’s How!
Training smart is key to marathon success. To reach your target time, balance endurance runs, speed work, and strength training—including single-leg squats, calf raises, and core exercises—to boost performance and prevent injury.
For a 3:30 marathon, aim for 12.1 km/h (4:58 min/km). Need expert guidance? Our running specialist physiotherapists offer assessments and tailored training plans.
Runners Stretching, why and how?
4 Top Benefits of Stretching 1, Reduces muscle tension and helps relaxation, through improved circulation and oxygen exchange. 2. It improves ease of movement, which in turn helps improve coordination through the range.3. Injury prevention, begin more supple, helps your body adapt to loads.4. It helps produce smooth muscle contraction. And because of the above, it…
- BLOG | Foot and Ankle Clinic | Pain | Physiotherapy | Rehabilitation | Running Clinic | Tips | Treatment
Calf Strains – what happens, and how to recover?
The calf is made up of three muscles:Gastrocnemius SoleusPlantaris The gastrocnemius is the largest and most commonly strained muscle. It crosses three joints, knee, ankle and metatarsals in the foot. The most common place for a strain is on the middle inside portion of the muscle. Halfway up on the inside of the leg the largest…
- anatomy | BLOG | Exercise | Pain | Physiotherapy | Pilates | Pre and Post Natal | Rehabilitation | Strengthening | Stretching | Tips | Treatment
The Sacroiliac Joint
The Sacroiliac joint (commonly referred to as SIJ) lies next to the spine and connects the sacrum with the pelvis (iliac crest). It is a strong, weight bearing joint that acts as a shock-absorbing structure for all the forces of the upper body. ‘Sacroiliac Joint Dysfunction’, is a problem that we treat and rehbailitate Using physiotherapy….
- BLOG | Exercise | Stretching | Tips | Treatment
Sitting Exercises and Stretches for a Happy Body
If you find you sit most of the day build in some positive spinal movement to keep your neck back and shoulders happy. Here is Vicky demonstrating some nice exercises. This week adding these and a walk at lunchtime to break your seated day into two blocks, would be a nice treat for your body. Side…
The Importance of Strength and Resistance Training for Peri/Menopausal Women: A Physiotherapist’s Guide to Longevity and Health
As women enter peri-menopause and menopause, they undergo significant physiological changes that can impact overall health and well-being. These transitions can include fluctuations in hormones, changes in bone density, and a gradual decrease in muscle mass and strength. As a physiotherapist, I cannot stress enough how important strength and resistance training can be during this…
