Luke Nelson - Sports & Exercise Chiropractor

Luke Nelson - Sports & Exercise Chiropractor 🔹Fellow Sports & Exercise Chiropractor (AICE 2019)
🔸President Sports Chiro Australia
🔹Director Health & High Performance
❤️️Family, Running & Sports Chiro

🧬 Hormones influence tendon health more than we often think.Tendons adapt to mechanical load, but they also respond to t...
12/03/2026

🧬 Hormones influence tendon health more than we often think.

Tendons adapt to mechanical load, but they also respond to the endocrine environment.

Hormones can influence:
• collagen synthesis
• tendon stiffness
• tissue repair
• adaptation to training

This may help explain why tendon problems sometimes occur alongside:
• menopause
• thyroid disorders
• corticosteroid exposure
• hormone therapy

Load matters.
But biology matters too.

📚 References on final slide.

🎧 More tendon nuance on the recent The Rehab Runway podcast with Peter Malliaras https://www.healthhp.com.au/the-rehab-runway/episode-6-achilles-tendinopathy-what-actually-matters

05/03/2026

Muscle cramps aren’t caused by dehydration 💧

And they’re probably not caused by electrolyte loss either 🧂
For years we’ve blamed salt.
Hot races 🔥 Heavy sweating 💦 Sodium loss.
It made sense.

But prospective Ironman and ultramarathon studies haven’t found consistent differences in hydration or sodium levels between crampers and non-crampers 📊

So if it’s not just salt… what is it?
Cramps look far more like a neuromuscular fatigue problem than a hydration problem 🧠⚡️
Which means the long-term solution isn’t chasing electrolytes. It’s building capacity 🏗️💪

🎧 Full episode: Muscle Cramps: It’s Not Just Salt
🔗 https://www.healthhp.com.au/the-rehab-runway/episode-7-muscle-cramps

Muscle cramps suck. 🦵⚡️But they’re probably not caused by what you think.For years we’ve blamed:💧 Dehydration🧂 Low sodiu...
04/03/2026

Muscle cramps suck. 🦵⚡️
But they’re probably not caused by what you think.

For years we’ve blamed:
💧 Dehydration
🧂 Low sodium
🍌 Not enough potassium

But prospective endurance studies show that cramps are more strongly linked to:
🏃‍♂️ Higher relative intensity
🔥 Accumulated fatigue
📈 Going out too hard
🧠 Neuromuscular control breakdown

Stretching works because it resets the reflex loop.

Pickle juice may help once a cramp starts…

But neither fixes poor preparation.

If you’re repeatedly cramping, it’s time to look at:
✅ Endurance capacity
✅ Strength training
✅ Race pacing
✅ Recovery
✅ Smart hydration (supportive, not magic)

Cramps aren’t random.

They’re usually a preparation problem.

🎙 I unpack all of this in the latest episode of The Rehab Runway:
🔗 https://www.healthhp.com.au/the-rehab-runway/episode-7-muscle-cramps

Let me know in the comments: when do you tend to cramp? Late race? Hills? Heat? 👇

Most runners think strength training should be added on top of running 🏃‍♂️But one landmark study replaced 32% of endura...
19/02/2026

Most runners think strength training should be added on top of running 🏃‍♂️

But one landmark study replaced 32% of endurance training with explosive strength training, and the runners got faster ⚡️

Not because they trained more.
Because they became more efficient.

Strength improves tendon stiffness, elastic energy return, and neuromuscular efficiency, all key drivers of running economy 🦵

This doesn’t mean replacing all your runs with strength.

But if you’re running 4 or more days per week, swapping one easy run for a well-structured strength session can improve performance and build durability 🏋️‍♂️

More running isn’t always the answer.
Better prepared tissues are 💪

There’s nuance here. Your training history, injury profile, race distance, and overall load all matter. Speak with your coach or health professional to determine what’s appropriate for you.

📚References
Mikkola, J. et al. (2007). Neuromuscular and cardiovascular adaptations during concurrent strength and endurance training in untrained men. International Journal of Sports Medicine, 28(7), 602–611
Mikkola, J. et al. (2011). Concurrent endurance and explosive type strength training improves neuromuscular and anaerobic characteristics in young distance runners. International Journal of Sports Medicine, 32(8), 597–605
Paavolainen L, Häkkinen K, Hämäläinen I, Nummela A, Rusko H. Explosive-strength training improves 5-km running time by improving running economy and muscle power. J Appl Physiol (1985). 1999 May;86(5):1527-33.

🦶🔍 Achilles Tendinopathy: No One-Size-Fits-All 🧩Think all Achilles tendon issues are the same? Think again!A recent stud...
01/02/2026

🦶🔍 Achilles Tendinopathy: No One-Size-Fits-All 🧩

Think all Achilles tendon issues are the same? Think again!
A recent study by Hanlon shows there are 3 distinct subgroups of Achilles tendinopathy patients:
🏃‍♂️ Activity-Dominant: Younger, active individuals with mild symptoms and high physical activity levels & few functional deficits
🧠 Psychosocial-Dominant: Patients with heightened psychological factors, poor quality of life & minimal tendon changes.
🏋️‍♂️ Structure-Dominant: Older, often male, with significant tendon changes on imaging & severe functional deficits.

➡️ This research reminds us: Personalised treatment matters! Forget the “one-size-fits-all” approach: understanding each patient's profile can lead to better recovery outcomes!

🎙️If you want a deeper clinical discussion on what actually matters in Achilles tendinopathy, I recently explored this with Peter Malliaras on The Rehab Runway.

🎧 Episode 6: Achilles Tendinopathy – What Actually Matters
https://www.healthhp.com.au/the-rehab-runway/episode-6-achilles-tendinopathy-what-actually-matters

📚Reference
Hanlon, S. L., et al. (2021). "Beyond the Diagnosis: Using Patient Characteristics and Domains of Tendon Health to Identify Latent Subgroups of Achilles Tendinopathy." J Orthop Sports Phys Ther: 1-28.

🔬The Berlin Protocol: Tendon rehab is not about doing more. It’s about loading betterThe Berlin Protocol highlights a ke...
29/01/2026

🔬The Berlin Protocol: Tendon rehab is not about doing more. It’s about loading better

The Berlin Protocol highlights a key principle in tendon care: tendons adapt to specific strain, not just generic load.

Target the right strain range, allow adequate recovery, and personalise loading to the individual tendon. Both underloading and overloading carry risk, and structure alone does not explain pain.

If you want a deeper clinical discussion on what actually matters in Achilles tendinopathy, I recently explored this with Peter Malliaras on The Rehab Runway podcast.

🎧 Episode 6: Achilles Tendinopathy – What Actually Matters
Link in bio or via https://www.healthhp.com.au/the-rehab-runway/episode-6-achilles-tendinopathy-what-actually-matters

🏃‍♂️✨ Running is a lifelong companion: Changes in the Master RunnerAs we age, several factors combine to influence runni...
22/01/2026

🏃‍♂️✨ Running is a lifelong companion: Changes in the Master Runner

As we age, several factors combine to influence running performance. These changes are driven by both physiological & biomechanical adaptations over time.

1️⃣ Physiological changes
Cardiovascular function gradually declines, which can affect how efficiently oxygen is delivered to working muscles.

2️⃣ Biomechanical changes
Running mechanics also shift subtly with age. These changes can influence stride pattern, efficiency, and ultimately pace.

While we may be up against Mother Nature as the years roll on, the message remains clear:
You don’t stop exercising because you get old, you get old because you stop exercising.

👍❤️ Like & share if you learnt something

🎙️ Want to dive deeper into training, recovery, and staying strong as you age?
Check out The Rehab Runway Podcast, Episode 5, where I break down practical strategies for Masters runners and active adults to keep performing well for the long run.
https://www.healthhp.com.au/the-rehab-runway/episode-5-masters-runners



📚 References
Klein, M. and Patterson, C. (2023). Changes in running biomechanics in master runners over age 50: A systematic review. Sports Biomechanics.
W***y, R.W. and Paquette, M.R. (2019). The physiology and biomechanics of the master runner. Sports Medicine and Arthroscopy Review, 27(1), 15–21.

“You don’t stop exercising because you get old, you get old because you stop exercising” 👨🏻‍🦳🏋️‍♂️This simple yet powerf...
20/01/2026

“You don’t stop exercising because you get old, you get old because you stop exercising” 👨🏻‍🦳🏋️‍♂️

This simple yet powerful statement captures a fundamental truth about aging. While our bodies naturally change over time, the rate of those changes is strongly influenced by our lifestyle choices, especially our commitment to regular exercise 🏊‍♀️

🔑 Muscle mass, a key pillar of physical health, declines by around 3 to 8 percent per decade after the age of 30, with an even steeper drop after 60 (Holloszy 2000, Melton 2000).

💪 Aging does not have to mean losing strength, agility, or muscle. Regular exercise is one of the most effective ways to slow this decline and preserve physical function. Wroblewski’s research even shows a 70 year old triathlete with muscle mass and body composition similar to a 40 year old. A powerful reminder of what consistent training can achieve 👉

🔑 So lace up your sneakers, hit the gym, or head out for a brisk walk. When it comes to aging, we have far more control than we think ⛹️‍♂️🏌️‍♂️🧘‍♂️🏊🏋️‍♀️

🎙️ Want to dive deeper into training, recovery, and staying strong as you age?
Check out The Rehab Runway Podcast, Episode 5, where I break down practical strategies for Masters runners and active adults to keep performing well for the long run.
https://www.healthhp.com.au/the-rehab-runway/episode-5-masters-runners

👋 Like and share this with anyone who needs the reminder.

📚 References
Holloszy JO. The biology of aging. Mayo Clin Proc. 2000;75(Suppl):S3–S8
Melton LJ III, Khosla S, Crowson CS, et al. Epidemiology of sarcopenia. J Am Geriatr Soc. 2000;48:625–630
Wroblewski AP, Amati F, Smiley MA, Goodpaster B, Wright V. Chronic exercise preserves lean muscle mass in masters athletes. Phys Sportsmed. 2011;39(3):172–178

🏃‍♂️ Masters runners: this one’s non-negotiableIf you’re over 40 and still training like you’re 25…this is where things ...
15/01/2026

🏃‍♂️ Masters runners: this one’s non-negotiable

If you’re over 40 and still training like you’re 25…this is where things usually go wrong 👀

👇 3 rules every masters runner must follow:

1️⃣ Strength train (non-negotiable)�Muscle, tendon, and bone don’t maintain themselves anymore.�Strength is your injury insurance 💪

2️⃣ Recovery is training�Adaptation happens when you sleep, fuel, and space sessions well 😴🍽️�Not when you “push through.”

3️⃣ Don’t train like you’re 25�Density > volume.�Back-to-back hard days are where masters runners break down ⚠️

❌ What usually goes wrong�• Too much intensity�• Too many consecutive run days�• Not enough strength or sleep

✅ What works instead�• 2–3 strength sessions per week�• 1-2 true quality runs (more isn’t necessarily better)�• Smarter spacing of load

🎙️Want the full breakdown?�This is unpacked in Episode 5 of The Rehab Runway: Masters Runners: Stronger, Smarter & Still Getting Faster
�Available now on Apple & Spotify.
https://www.healthhp.com.au/the-rehab-runway/episode-5-masters-runners

👉 Save this.
👉 Listen to the ep.�👉 Share it with a runner who needs to hear it.

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