The Physio Runner Morgan Deegan, 3A Sir Laurence Drive, Melbourne (2025)

18/02/2024

Lovely little 12K hit out today at Carrum Around the River fun run!

Apart from the fact it was only 11.6km, it was an awesome day out and very well run. I suspect plenty of “12K PBs” were had 😂😂

I raced with the Patto River Pelicans and we won the team comp ❤️❤️

15/02/2024

Treating the thoracic (rib cage) region of the body is a true passion of mine!
I love that by modifying the joints and fascia around this area, it can impact other parts of the body like our shoulders, neck, lower back and even feet!

12/02/2024

Spikey ball release of your Plantar Fascia is a must-do if you suffer from foot tightness 🦶🏽🥲

07/02/2024

Sometimes the most basic exercises can be used to keep your body strong and injury free.
These trusty-old exercises are examples of ones that require no/ minimal equipment, can be done from your own home 🏡
Bulgarians
Plank
Russian twists
Bridging
Deadbug
Simple, free, easy to do... If only all things in life were like this!

04/02/2024

Here I am practicing hopping without any hip or knee movement.
This is a good rehab exercise to build foot and achilles spring - particularly if you have had a long stint of injury, which unfortunately can happen with plantar fasciitis and achilles tendinopathy

01/02/2024

Everyone at PFC knows I am love love love running my classes!

I run 12-15 classes a week, a mixture of Pilates and Gym Strengthening.

I love that my clients are such varied people, and yet I get to challenge each and every one of them to improve their strength based on their goals :-)

28/01/2024

At the clinic we are running 9am Saturday Mobility Through Movement classes.
These are great for anyone who sits at a desk all week, or tradies who have to spend half an hour every morning just trying to stand straight when out of bed.
If you know anyone wanting a good stretch, I would recommend this! 🖖🏼🦾

26/01/2024

It's Aus Day and I am chilling at home with my family, so I thought I would show you all a bit more of who I am!
These are my pets (fur kids) 😍
Cormac is the oldest, He is a Miniature Wirehaired Dashchund
Buffy is next, she is a petite little pound cat
Charles is the youngest and most vivacious - he is a Maine C**n, and the largest of my three Pets
All very well loved and the centre of my chaotic world!

20/12/2023

Here are some specific strength training exercises that target the hamstrings and can be beneficial for runners:⁠
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1️⃣ Hamstring Curls⁠
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2️⃣ Romanian Deadlifts⁠
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3️⃣ Glute Bridges⁠
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4️⃣ Single-Leg Deadlifts/ tippy bird⁠
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5️⃣ Swiss Ball Hamstring Curls⁠
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Incorporating these exercises into your strength training routine can help build stability, endurance, and resilience in your hamstrings, reducing the risk of injury and enhancing your running performance.⁠
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Happy training! 💪🏃‍♂️🏃‍♀️

11/12/2023

Hamstring injuries are common among runners, but there are steps you can take to reduce the risk of such injuries:

1️⃣ Gradual progressive overload: This is truly 101 for injury prevention in generally, particularly if you were born with a 19 in front of your birth year… Yes we are getting old

2️⃣Change up your running routine gradually, allowing your muscles and tendons to adapt.

3️⃣ Incorporate strength training exercises specifically targeting the hamstrings into your training routine, which can reduce the risk of injury. Examples include hamstring curls, bridges, and deadlifts.

4️⃣ Cross-training activities utilize different activation patterns within the muscle tissue (which strengthens it different ways). Examples include swimming, cycling, pilates or yoga. These exercises can help improve overall strength and flexibility while giving your hamstrings a break from the impact of running. My advice is find something you enjoy!

5️⃣ Check your running form: Your technique will probably start to falter if you are tired or overreaching with your training. So check in with your body during each run, if you are feeling sloppy, your form probably is! A good point of measure is your cadence, if this drops, maybe you need a recovery week.

6️⃣ Stretch regularly: Stretching can help improve hamstring flexibility. Focus on the hamstrings themselves and the muscles surrounding them, including the glutes and hip flexors.

7️⃣ Listen to your body: If you feel sore, you should listen to it - your body is trying to get you to rest! Ignoring pain can lead to more severe injuries.

8️⃣ Recovery and rest days: Incorporate rest and recovery days into your training schedule. These days are essential for your muscles to repair and rebuild. Also, ensure you're getting enough sleep and proper nutrition to support muscle recovery.

9️⃣ Good quality footwear: Old dodgy shoes will increase the force going up your legs… If your shoes are over 2 years old, change them immediately as the rubber will be aged. Ditto if they have done a heap of K’s - you should swap them over every 500-700k depending on how heavy you land.

By implementing these tips, you can decrease the risk of hamstring injuries and enjoy your running routine with fewer setbacks. If you experience persistent pain or recurring injuries, it is advisable to consult a healthcare professional or a sports medicine specialist for proper evaluation and guidance.

Happy running and stay injury-free! 🏃‍♂️🏃‍♀️

06/12/2023

Preventing (rather than curing) plantar pain is much easier than ignoring it for many months before seeing a Physio.
Here are some tips to help:

1️⃣ Wear great shoes: Choose shoes that fit well and provide adequate support for your feet. Avoid using aggressive high heels too often and shoes that are too tight or narrow, as these can impact the metatarsals. Make sure you replace your running shoes often - every 600ish km is about right, but it can be needed more often, particularly in the larger athlete. As a general rule if your shoes are >2 years old, the rubber will no longer provide good cushioning.

2️⃣ Maintain a healthy weight: We all know this... Maintaining a healthy weight will reduce loading through the feet when we run and exercise, as well as of course day to day.

3️⃣ Stretch and strengthen your feet: Regular stretching and strengthening exercises can improve the flexibility and strength of the muscles and connective tissues in your feet. Simple exercises like toe curls, calf stretches, and foot circles can be beneficial in keeping your feet moving well and picking up if you have any tightness.

4️⃣ Gradually increase physical activity: If you're beginning a new run plan, gradually increase the intensity and duration to allow your feet time to adapt. Sudden increases, particularly in those 30+, means a higher risk

5️⃣Regularly inspect your feet: Check your feet regularly for any signs of blisters, sores, or abnormalities. Early detection of problems allows for prompt treatment and prevents further complications.

Remember, prevention is key when it comes to foot pain.

Take care of your feet, they carry you every step of the way! 🦶🏻💚

30/11/2023

Here are a few exercises that can help relieve foot pain if you suffer from stiffness and/ or pain:

Yeah this is a disclaimer - this is general info only, see someone for specific advise yo mo fo

1️⃣ Toe Splaying: Sitting or on the couch - open up toes as wide as possible, trying to avoid them rising upwards. Repeat this exercise 10-15 times to strengthen the deep muscles of your feet.

2️⃣ Ankle Circles: Sit on a chair and extend one leg in front of you. Rotate your ankle clockwise for 10 seconds, then switch to counterclockwise for another 10 seconds. Repeat this exercise on the other foot. Ankle circles help improve ankle flexibility and relieve stiffness.

3️⃣ Hacky Sack Pickup: Place a small hackey sack on the floor and pick up and move with each foot. This exercise helps strengthen the muscles in your toes and promotes better balance.

4️⃣ Heel-to-Toe Walk: Find a clear, flat surface and walk in a straight line, placing your heel directly in front of your toe with each step. This exercise can improve balance, strengthen your calves, and promote proper foot alignment. Focus on having the three “points of contact” of the foot - the 1st Metatarsal, 5th Metatarsal and heel, with a beautiful triangle in between the three points.

5️⃣ Trigger point Ball Massage: Roll the sole of your foot over the ball in either standing or sitting, applying gentle pressure. Move your foot back and forth and side to side to massage different areas. This exercise helps relax tight muscles and provides relief from foot pain.

Remember, if you're experiencing persistent foot pain or discomfort, it's always a good idea to consult with a healthcare professional for a proper diagnosis and individualized treatment plan. These exercises can be helpful, but they should not replace professional medical advice.

Take care of your feet, and keep them happy and healthy! 🌟👣

21/11/2023

🦶🔝 My Favourite Foot Stretches! 🔝🦶

I want to share some of my favorite foot stretch exercises that can help relieve tension and keep your feet happy and healthy. Give these a try and feel the difference! 😊👣

1️⃣ Toe Stretch:
Sit comfortably and extend one leg in front of you. Take the toes of that foot and gently pull them back towards you. Hold this stretch for few seconds, then release. Repeat for the other foot. This stretch helps improve flexibility in the toes and stretches the plantar fascia. 🤟

2️⃣ Calf (Gastroc) Stretch:
Stand facing a wall, step one foot forward, and place your hands on the wall at shoulder height. Keep your back leg straight and bend your front leg slightly. Lean forward to feel the stretch in your calf muscle. Hold for 20-30 seconds, then switch legs. This stretch targets the tightness in the gastroc, which can contribute to plantar fasciitis. 🏃‍♂️

3️⃣ Calf (Soleus) Stretch:
Stand facing a wall, with one foot in front of the other. Move your body weight into the front leg and try to move your knee over your toes. This stretches your deep calf muscle (soleus), which is important to the foot/ ankle complex. 🌉

4️⃣ Towel Stretch:
Sit on the floor with your legs stretched out in front of you. Place a towel around your toes and gently pull it towards you while keeping your knees straight. You should feel a stretch along the bottom of your foot and calf. You can modify this stretch by emphasising inwards or outwards movements of the towel. 🛀

Remember, it's important to listen to your body and not push beyond your comfort level. Start slowly and gradually increase the duration and intensity of these stretches over time. 🌟

17/11/2023

🌿 Plantar Fasciitis Causes 🌿

🔬 Understanding Plantar Fasciitis (or fasciopathy it is sometimes called): Plantar fasciitis occurs when the tight band of fascia (connective tissue) that supports our foot arch, called the plantar fascia, becomes inflamed or irritated. It can lead to excruciating pain, especially during those first few steps in the morning, or getting off the couch after binge watching Below Deck. 😣

📚 Common Causes: NOTE: each case varies, please consult a health professional

1️⃣ Overuse or repetitive activities, particularly impact activities like excessive running or jumping 🏃‍♀️. This is particularly common if you are increasing your run distance too fast.
2️⃣ Old/ dodgy shoes that are no longer serving you well 👟. Most commonly seen in the clinic is someone in runners that are 2+ years old - the rubber and other structures simply wears out and stops having any give, even if you have not worn them too much.
3️⃣ Sudden increase in physical activity or training intensity 📈 - and remember, every human body is different, so even if you are “following a plan” or whatever, it can still be too fast for your body at this stage in your life
4️⃣ Flat feet or high arches that can put additional stress on the fascia ⬆️⬇️ - and in my experience, neither foot type correlates with a direct likelihood of increase or decrease risk of developing plantar fasciitis - however extremes of both mean the biomechanics are likely to be a bit suss.
5️⃣ Being overweight, as it adds extra pressure on the feet ⚖️.
6️⃣ Poor strength higher up the the kinetic chain - particularly glutes, hamstrings and calves are super important!

💡 Prevention Tips:
✅ Get good shoes, and replace them regularly! 👞
✅ Gradually increase your physical activity to allow your feet to adapt 🏋️‍♂️
✅ Incorporate foot stretches into your daily routine, the fascia loves some TLC! 🧘‍♀️
✅ Maintain a healthy weight to reduce excess stress on the feet 🥦🏋️‍♀️

13/11/2023

Click on the QR code to check out my runners' glute band program 😀
I hope these give a little inspiration - it is super easy to do some effective strengthening without an expensive gym membership ✌🏼

07/11/2023

Anyone else have a cat who loves to hoard their owners' fitness equipment?
Charles definitely loves getting up my grill when I am trying to do my stretches 😂

19/09/2023

Desk based occupations have a detrimental affect on our bodies
Many people think a computer based job is easy on the body, and yeah - it might be compared to something like landscaping or whatever- but it is easy to sit at that desk for 8 hours without even blinking...
That ain't great for anyone!

17/09/2023

Monday Motivation!
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The only way to do it, is to do it. 😄❤️
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You miss every chance you don't take, so why not go for it?

The Physio Runner Morgan Deegan

18/02/2024

15/02/2024

12/02/2024

07/02/2024

04/02/2024

01/02/2024

28/01/2024

26/01/2024

20/12/2023

11/12/2023

06/12/2023

30/11/2023

21/11/2023

17/11/2023

13/11/2023

07/11/2023

19/09/2023

17/09/2023

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