Evolve Physiotherapy & Mastery

15/03/2026

“How bad do you want it?”

A sneak peak of week 1 into our 12 week conditioning program 😈

See you at week 12! 👋

16/02/2026

If you like having a tight and fragile back, do NOT do this exercise!

We’re focusing on building hip mobility and hip control in this 90/90 position.

The stronger the hips are, the more load the hips can take, which in turn takes pressure off the low back 🙂‍↕️

15/02/2026

Do you feel like you’ve always had tight calves? 🦵

Dry needling is a great treatment tool for symptom reduction & management 🙂‍↕️

12/02/2026

I swear this is how some of the lads be pulling up to leg day 🫣

10/02/2026

Ever wonder why you knee hurts in a SPECIFIC SPOT? 🥲

Here is your answer! 🙂‍↕️

09/02/2026

If your ankle keeps rolling, feeling weak, or “giving way,” it usually means one thing:

👉 Your strength + control hasn’t caught up yet.

Here are 3 exercises we use all the time to rebuild ankle stability properly:

1️⃣ Double Leg Calf Raise Hold

Don’t just rep it — hold it.

This builds tendon capacity and teaches your calves to tolerate load. Strong calves = stronger ankle control under fatigue.

2️⃣ Single Leg Balance on an Unstable Surface

We’re training your nervous system here.
Your ankle needs to react quickly and adjust to unpredictable surfaces — just like sport or real life.

3️⃣ Bridge Wall Pogos

Now we add elasticity.

The ankle isn’t just about slow strength — it needs stiffness and spring. Pogos train your ability to absorb and produce force safely.

Stability isn’t built from stretching alone.
It’s built from strength, control, and progression.

If your ankle keeps “randomly” rolling…
It’s not random.

Rebuild it properly.

Save this for later and send it to the mate who’s always in a brace.

05/02/2026

You know where to find us … (link in description) 🫣

03/02/2026