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Luke Nelson - Sports & Exercise Chiropractor

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Luke Nelson - Sports & Exercise Chiropractor

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

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.

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

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.

14/01/2026

What are you doing in the other 23 hours of the day?�Because injury risk isn’t just about your running load 🏃‍♂️🕰️🤔
Injuries happen when the stress placed on the body exceeds its capacity ⚖️�And that stress comes from more than just kilometres and workouts.
Your body is being loaded all day, not only when you run.
Here are a few big contributors most runners overlook 👇

👷‍♂️ Occupational load
Standing for just 30 minutes can accumulate�• A similar total knee joint load to walking�• 56% of the knee joint load of running�(Miller 2015)
So yes, your job can matter.

🛌 Sleep
Poor sleep increases injury risk.
💤 Less than 7 hours is linked to higher injury risk in endurance athletes (Johnston 2020)�💤 Less than 8 hours makes athletes 1.7× more likely to be injured (Milewski 2014)�💤 Middle school runners with poor sleep had more injuries (Wu 2021)
Recovery is training.

😖 Life stress
Major life events can affect performance and injury risk.�One study showed impaired running economy even 3 weeks after a stressful event (Otter 2016).
Stress loads the system too.

🥗 Nutrition
Low energy intake increases the risk of�• Bone stress injuries�• Hormonal disruption�• Poor recovery 🦴
Fueling supports health, not just performance.

The big takeaway 👇
Running injuries are rarely just about running.�They are about total load�🍽️ Fuel�🛌 Sleep�💼 Work�🧠 Stress�🏃‍♂️ Training
Look after the whole system, not just your Strava stats

👋 Runners, like and share if this made you think differently about injury risk

23/12/2025

🎄 Merry Christmas from all of us at Health & High Performance! 🎄

As another year comes to a close, we want to take a moment to sincerely thank our incredible clients for your continued trust and support throughout the year 🙏 It is a privilege to be part of your health, recovery, and performance journey, whether that means helping you move better, return from injury, or work towards new goals 💪

We truly love what we do, and it is the people we work with every day who make our work so rewarding ❤️ Thank you for allowing us to be part of your journey and for helping make Health & High Performance such a positive and supportive community.

We wish you and your loved ones a safe, happy, and healthy Christmas 🎅🎁 and we look forward to supporting you again in the year ahead ✨

16/12/2025

Running Gait Analysis: When to Use It & How It Fits Into the Clinical Exam 🏃‍♂️

In the recent episode of The Rehab Runway podcast, The Running Physio Tom Goom breaks down where running gait analysis truly fits within the assessment of a runner, and just as importantly, where it doesn’t.

Rather than being a standalone test, Tom explains how gait analysis should be used to support clinical reasoning, guide decision-making, and link symptoms, capacity, and load tolerance back to running demands.

👋 Health professionals, if you work with runners, this is an episode you don’t want to miss.

🎙️ The Rehab Runway, Episode: Gamechangers in Running Rehab with Tom Goom

🔗 Listen now: https://www.healthhp.com.au/the-rehab-runway/tom-goom-running-physio-gamechangers-running-rehab

11/12/2025

🎧 NEW EPISODE DROPPED!
Ever heard of The Battery Test for runners? 🔋🏃‍♂️

In this week’s episode with THE Running Physio Tom Goom, we break down practical tools for assessing a runner’s readiness, confidence, and capacity to get back to training.

If you work with runners, or are one yourself, you don’t want to miss this one!

🎙️ The Rehab Runway, Episode: Gamechangers in Running Rehab with Tom Goom
🔗 Listen now: https://www.healthhp.com.au/the-rehab-runway/tom-goom-running-physio-gamechangers-running-rehab

27/11/2025

🦵 Does Full Range of Motion Actually Matter for Calf Strength? 🦵

Most people know that deep calf raises strengthen the Achilles tendon…but what about the muscle itself? 🤔

A 2023 study put this under the microscope

Researchers had 42 untrained women train calf raises using three different ranges:
1️⃣ Full range: deep stretch → full raise�2️⃣ Partial (stretched): deep stretch → parallel�3️⃣ Partial (contracted): parallel → full raise
📊 What did they find?�
🔥 Training in the stretched position (deep → parallel) led to significantly greater hypertrophy of BOTH the medial & lateral gastrocnemius.

So what does this mean for your training?
🔑 If you want the biggest bang-for-buck gains for tendon, bone and muscle:�👉 Go heavy. Go slow. Go deep.�That long-muscle-length tension matters!

Perfect for runners, jumpers, and anyone wanting stronger calves💥

👋 Runners & Health Pros: if this taught you something new, hit like & share!

📚 Reference:�Kassiano W, Costa B, Kunevaliki G, et al. Greater Gastrocnemius Muscle Hypertrophy After Partial Range of Motion Training Performed at Long Muscle Lengths. J Strength Cond Res. 2023;37(9):1746–1753.

23/10/2025

Been dealing with a few ni**les lately, so here’s how I’m structuring my strength work to stay on top of them 👇

1A Hamstring iso holds: 3 seconds x 5 reps, 4 sets @ 90% MVC
1B Knee extension iso holds: 3 seconds x 5 reps, 4 sets @ 90% MVC
1C Single leg bounds: 8 reps, 3 sets

2A Bulgarian split squats: 8 reps, 3 sets
2B Weighted Copenhagens: 10 reps, 3 sets
2C Weighted side plank: 10 reps, 3 sets

3A Roman Chair Extensions: 12 reps, 3 sets
3B Single leg weighted calf raises: 8 reps, 3 sets

👉 What’s your go-to exercise when you’re working through a ni**le or rebuilding after injury?

21/10/2025

🏁 Finished your marathon? Here’s what most runners forget.
🎧 From The Rehab Runway Podcast, Ep 2: Beyond the Finish Line

During marathon prep, strength frequently declines.
�The long runs, the fatigue, the high mileage; they make it almost impossible to build strength in those final phases.

That’s why the post-marathon period and base phase are critical for rebuilding what’s been lost. 💪

In Episode 2 of The Rehab Runway, I dive into how to recover: not just by resting, but by restoring strength, energy, and motivation after race day.

🎧 Listen to Beyond the Finish Line: The Science of Marathon Recovery on Spotify, Apple Podcasts, or www.healthhp.com.au/the-rehab-runway/marathon-recovery

15/10/2025

🎙️ I finally did it… I launched my own podcast!
I’m so excited to introduce The Rehab Runway 🚀

This has been years in the making, often pushed aside by the chaos of work, family, and life in general. But it’s finally here, better late than never, hey?! 😅

So why this podcast?�At my core, I find purpose in helping others: whether that’s the patients I treat, the runners I coach, or the health professionals I teach.
This platform is my chance to reach even more people and share insights that can truly make a difference.💡

Each episode dives into one of my biggest passions: running 🏃‍♂️�
You can expect practical, evidence-based conversations that bridge the gap between rehab and performance: whether you’re a runner wanting to stay healthy and strong, or a health professional helping others do the same.

There’ll be a mix of solo episodes where I share insights from the clinic and the pavement, plus a line-up of incredible guests I can’t wait to chat with. 🎤💬

And to kick things off…�🎧 Episode 1: Is running bad for your knees and hips?�One of the biggest myths that just won’t die 👀

🎙️ Listen now: https://www.healthhp.com.au/the-rehab-runway

07/10/2025

🏃‍♂️The Asymmetrical Runner ⚖️

We’ve been told symmetry = efficiency, performance, and fewer injuries 🤕

But here’s the truth💥, perfect symmetry is a myth 🙅‍♂️

Asymmetry is often normal ✅, sometimes adaptive 💪, and rarely the villain it’s made out to be 😈

👉 Swipe through to learn where it matters, where it doesn’t, and what it means for your running 🏃‍♀️💨

💭 Asymmetries are part of every runner’s story: how do you see them in your running or clinical practice?

👇 I’d love to hear your insights below!

🔗 For the full blog, head to: https://www.healthhp.com.au/post/the-asymmetrical-runner-debunking-the-myth-of-perfect-symmetry

Address

437 Belmore Road, Mont Albert North
Melbourne, VIC
3129

Opening Hours

Monday	8am - 7pm
Tuesday	8am - 7pm
Wednesday	8am - 7pm
Thursday	8am - 7pm
Friday	8am - 7pm
Saturday	8am - 12pm

Telephone

+61398573143

Website

http://www.healthhp.com.au/

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