Health & High Performance

Health & High Performance Helping you achieve your health & performance goals In pain? Sports injuries?

Call our experienced team of Sports Chiropractors & Physiotherapists based in Mont Albert North, to get you on the road to recovery. With a special interest in:
- Sports injuries (i.e ankle sprains, hamstring strains, ACL injuries)
- Running injuries (achilles tendinopathy, ITB, heel pain, knee pain)
- Back pain, neck pain & headaches

Utilizing the most modern techniques in assessment & treatment, we aspire to help you achieve your health & performance goals.

26/08/2025

🏃‍♂️ Thinking about strength training but don’t know where to start?
👉 Plyometrics might just be the perfect entry point for runners.

💥 They’re bodyweight-based – no fancy equipment needed.
💥 Boosts running economy (Engeroff 2023)
💥 Great for bone strength
💥 Low energy demand – so you can still nail your key running sessions.
💥 And the best part? Just a few minutes, two times per week can make a real difference.

So if you’ve been putting off strength work, try sprinkling in plyos like Pogo jumps, hops or skips.

Your future running self will thank you 🏅
📚Reference
Engeroff, T., et al. (2023). "Progressive daily hopping exercise improves running economy in amateur runners: a randomized and controlled trial." Sci Rep 13(1): 4167.

🏃‍♂️💪 Strength Training for Runners: How to Schedule It? 🗓️Strength work is 🔑 for boosting performance and reducing inju...
19/08/2025

🏃‍♂️💪 Strength Training for Runners: How to Schedule It? 🗓️
Strength work is 🔑 for boosting performance and reducing injury risk. But when’s the best time to lift? 🤔

🌟 Just Get It Done�Morning, noon, or night—timing matters less than consistency. If you're short on options, get it in when you can. ✅

🌀The Interference Effect�Running + lifting on the same day may blunt muscle gains (especially explosive strength).�But a 2022 meta-analysis showed negligible impact on hypertrophy or max strength.�💡 Tip: If possible, separate run & lift by 6–8 hours.

🥇 Run or Lift First?�Prioritise what matters most.�➡️ Running focus? Run first.�➡️ Strength development? Lift first.�Think long-term goals 🎯

📅 Weekly Planning Options
1️⃣ Polarized: Hard run + strength on the same day�✅ Protects rest days�❗️Can lead to very taxing days
2️⃣ Distributed: Strength on easy run days�✅ More balanced workload�❗️Limits recovery

🔑 The Takeaway:�There’s no one-size-fits-all. Choose a plan that fits your routine and recovery capacity.
�Don’t chase perfect—chase consistency. 💥👊

👇 What’s your go-to weekly plan? Comment below!
�👍 Like & share if this helped!

12/06/2025

🏃‍♀️ Runners — Want to Run Faster? Don’t Forget Your Hip Flexors! 🔥

Your hip flexors play a huge role in fast running. They pull your leg through and prep it for ground contact — crucial for speed & efficiency.

👟 At slower speeds, the demands on these muscles are fairly low. But during sprinting? The workload on your hip flexors skyrockets — they actually perform more work than any other muscle! (Dorn 2012)

Here’s what happens as you pick up the pace: ➡️ First, you increase stride length
➡️ Then, as speed continues to rise, cadence (step rate) increases even more — putting your hip flexors front and center. (Schache 2014)

💥 Stronger hip flexors = faster turnover = faster running.
In fact, a study by Deane et al. showed that just 8 weeks of hip flexor strength training led to a significant decrease in sprint times.

So if you’re chasing speed… It’s time to strengthen those hip flexors!

📸 drachperformance

📚References
Deane, R. S., et al. (2005). "Effects of hip flexor training on sprint, shuttle run, and vertical jump performance." J Strength Cond Res 19(3): 615-621.
Dorn, T. W., et al. (2012). "Muscular strategy shift in human running: dependence of running speed on hip and ankle muscle performance." J Exp Biol 215(Pt 11): 1944-1956.
Schache, A. G., et al. (2014). "Lower-Limb Muscular Strategies for Increasing Running Speed." J Orthop Sports Phys Ther: 1-44.

Shod vs. Barefoot Plyometrics? 🏃‍♂️👟👣Plyos can boost run performance—but is barefoot better? Here’s what the research sa...
05/06/2025

Shod vs. Barefoot Plyometrics? 🏃‍♂️👟👣

Plyos can boost run performance—but is barefoot better? Here’s what the research says 🕵️‍♂️👇

🔎 Laporta 2013: Barefoot/minimalist = ↑ vertical jump (in males)
🔎 Harry 2015: No difference in jump outcomes
🔎 Harry 2020: Big individual variability
🔎 Herbert-Losier: Barefoot = ↑ jump height but clinically trivial

👣 Koyama 2018: Barefoot = more foot/ankle work, less knee load

Takeaway 💡
Implementation strategies 🛠️
For individuals unaccustomed to barefoot activity or those with weaker intrinsic foot muscles who wish to improve their foot strength, commencing barefoot with lower-intensity plyometrics such as Pogo variations, low box jumps, or hopping may be prudent before advancing to higher-intensity exercises like bounding & depth jumps.🏋️‍♂️

Conversely, individuals with robust foot strength OR wanting to offload the knee may opt to perform all plyometric exercises barefoot.👣

Considering the potential differential muscle demands, adopting a hybrid approach incorporating BOTH shod & barefoot plyometrics might be advisable.🤔

👋Runners & health professionals save & share this if you found it useful

📚References
Harry, J., et al. (2020). "Single-Subject Analyses Reveal Altered Performance and Muscle Activation during Vertical Jumping." 1: 15-21.
Harry JR, Paquette MR, Caia J, Townsend RJ, Weiss LW, Schilling BK. Effects of footwear condition on maximal jumping performance. The Journal of Strength & Conditioning Research. 2015;29(6):1657-65.
Hébert-Losier, K., et al. (2023). "Effect of Footwear Versus Barefoot on Double-Leg Jump-Landing and Jump Height Measures: A Randomized Cross-Over Study." Int J Sports Phys Ther 18(4): 845-855.
Koyama, K. and J. Yamauchi (2018). "Comparison of lower limb kinetics, kinematics and muscle activation during drop jumping under shod and barefoot conditions." Journal of biomechanics 69: 47-53.
Laporta, J., et al. (2013). "Effects of Different Footwear on Vertical Jump and Landing Parameters." Journal of strength and conditioning research / National Strength & Conditioning Association 27: 733-737.
Malisoux, L., et al. (2017). "Influence of sports flooring and shoes on impact forces and performance during jump tasks." PLoS One 12(10): e0186297.

22/05/2025

🔥 Two Must-Do Exercises for Hamstring Tendinopathy 💪🏽

1️⃣ Heavy Single-Leg Hamstring Curls (Full Range) 🦵🏽
My go-to setup: prone position with hips flexed — this targets the biceps femoris more effectively and allows for greater force output ⚡
Runner-up? The seated hamstring curl machine: just ensure this position is not provocative.
🏋️‍♀️ Aim for 6-8 reps, leaving 2 reps in reserve

2️⃣ Heavy Isometric Hamstring Curls 🧱
While we don't yet have research directly on this for the proximal hamstring tendon, I’m leaning on findings from the Berlin group's work on the patellar & Achilles tendons, where high-load isometrics improved tendon stiffness
💥 Preferred setup: prone position again for max force generation.
👉🏼 Protocol:
• 3-second holds @ ~90% max effort, then 3-second rest
• Do 3–5 sets of 3–5 reps

✅ Add these into your rehab for a powerful tendon stimulus!

Want to dive deeper into hamstring tendinopathy? Check out these resrouces:
🎙️ Podcast with Jake Tuura – We break down key concepts, clinical insights, and loading strategies you can apply right away.
🎥 Practical session with Learn Physio – A hands-on look at assessment and exercise progressions you can use in the clinic tomorrow

22/04/2025

📢 Runners: Want to hold strong through the final miles of your race?
A new study shows that adding just 2 strength sessions per week for 10 weeks can help you finish strong.

💥 What they did:
Well-trained runners added max strength + plyo training alongside their usual running.

🏃‍♂️ What happened?
After 90 minutes of running at race-like pace:
✅ Oxygen cost (running economy) was better maintained
✅ Time to exhaustion at 95% VO₂max improved by 35%!
💡 Meanwhile, those who only ran got worse with fatigue.

🏋️ Long story short:
Strength training makes your stride more efficient and your kick more powerful—even when you're tired.
📆 Twice a week. Ten weeks. Big gains.

🦵Time to hit the weights. Your race finish will thank you.

👋 Like & share this post if you found it valuable

🤓Health professionals, to learn more about treating runners, check our upcoming Online & Face to Face “MAT Assessing the Runner” courses. 🔗 https://www.matassessment.com/matrunningcourse

‼️ UPCOMING Perth face-to-face course: May 31st-June 1st



📚 Reference
Zanini M, Folland JP, Wu H, Blagrove RC. Strength Training Improves Running Economy Durability and Fatigued High-Intensity Performance in Well-Trained Male Runners: A Randomized Control Trial. Med Sci Sports Exerc. 2025 Feb 28. doi: 10.1249/MSS.0000000000003685. Epub ahead of print. PMID: 40016936.

🦶🔍 Achilles Tendinopathy: No One-Size-Fits-All 🧩Think all Achilles tendon issues are the same? Think again!A recent stud...
20/03/2025

🦶🔍 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: Personalized treatment matters! Forget the “one-size-fits-all” approach—understanding each patient's profile can lead to better recovery outcomes!

👋 Runners & Health Professionals, like & save this if you learnt something!

🤓Health professionals, to learn more about treating runners, check our upcoming Online & Face to Face “MAT Assessing the Runner” courses. 🔗 https://www.matassessment.com/matrunningcourse

‼️ UPCOMING Perth face-to-face course: May 31st-June 1st

📚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.

11/02/2025

Running Isn’t the Best Activity for Building Strong Achilles Tendons 🤔

While running does load the Achilles tendon, it may not provide the targeted stimulus needed for optimal strengthening. During running, peak tendon strain ranges from 4.0–4.3% (Lichtwark, 2007), occurring rapidly—in under 300 ms.

To effectively improve tendon stiffness, research suggests aiming for a strain magnitude of 4.5% to 6.5% (Radovanović, 2022; Lambrianides, 2024). This “sweet spot” promotes tendon growth and resilience.

So, how can you reach this optimal strain?
✅ Heavy isometric contractions are a simple, effective tool.
Try this protocol:
3-second isometric holds at 90% max effort
4 reps per set, 5 sets total (20 reps overall)

These longer-duration, near-maximal efforts apply greater strain to the Achilles tendon, driving adaptation for strength and stiffness.

The takeaway?
If your goal is to build stronger, more resilient Achilles tendons, don’t rely on running alone. Incorporate targeted isometric exercises to give your tendons the stimulus they need to thrive.

👋 Runners & Health Professionals, like & save if you learnt something!

🤓Health professionals, to learn more about treating runners, check our upcoming Online & Face to Face “MAT Assessing the Runner” courses. 🔗 https://www.matassessment.com/matrunningcourse

‼️ UPCOMING Perth face-to-face course: May 31st-June 1st

📚Reference
Bohm, S., et al. (2021). "Enthalpy efficiency of the soleus muscle contributes to improvements in running economy." Proc Biol Sci 288(1943): 20202784.
Lichtwark GA, Bougoulias K, Wilson AM. Muscle fascicle and series elastic element length changes along the length of the human gastrocnemius during walking and running. J Biomech. 2007;40(1):157-64. doi: 10.1016/j.jbiomech.2005.10.035. Epub 2005 Dec 20. PMID: 16364330.
Lambrianides, Y., et al. (2024). "Evidence of different sensitivity of muscle and tendon to mechano-metabolic stimuli." Scand J Med Sci Sports 34(5): e14638.
McMahon, G. (2022). "No Strain, No Gain? The Role of Strain and Load Magnitude in Human Tendon Responses and Adaptation to Loading." The Journal of Strength & Conditioning Research: 10.1519/JSC.0000000000004288.
Radovanović, G., et al. (2022). "Evidence‑Based High‑Loading Tendon Exercise for 12 Weeks Leads to Increased Tendon Stiffness and Cross‑Sectional Area in Achilles Tendinopathy: A Controlled Clinical Trial." Sports Medicine - Open 8.

30/01/2025

🍑 Runners, what level are you at?

The gluteus medius stabilizes the hip during running:
🦵 Foot Strike: Eccentric control of hip abduction.
🏃 Midstance to Propulsion: Concentric hip abduction.
🏋️ Glute medius generates forces up to 4x body weight, vs. glute max at 0.38x (Lenhart 2014, Dorn 2012).

Weak Lateral Hip Muscles Impact:
🔋 Reduced running economy & ⬆️ ground reaction forces.

🤕 Associated with injuries:

🔹 Patellofemoral Pain (PFP):
28.3–31% ⬇️ in hip abduction strength & RFD (Ferreira 2019, Nunes 2019).
29% ⬇️ in hip extension RFD.
🔸 Femoroacetabular Impingement (FAI): 20% ⬇️ strength (Diamond 2016).
🔹 Greater Trochanteric Pain Syndrome: 30% ⬇️ strength (Ganderton 2017).
🔸 Low Back Pain: Commonly linked to glute medius weakness.

Note: Studies are retrospective, so gluteal weakness can't be confirmed as the cause of injuries.

👋 Runners, drop a comment below and let us know what Level you're at! 👇
🎯 Level 4 is the ultimate goal—how close are you? 💪

🤓Health professionals, to learn more about treating runners, check our upcoming Online & Face to Face “MAT Assessing the Runner” courses. 🔗 https://www.matassessment.com/matrunningcourse

‼️ UPCOMING Perth face-to-face course: May 31st-June 1st

📚References
Burnet, E., et al. (2009). Relationship Between Gluteus Medius Muscle Activity, Pelvic Motion, and Metabolic Energy in Running (P190): 267-271.
Burnet, E. N. and P. E. Pidcoe (2009). "Isometric gluteus medius muscle torque and frontal plane pelvic motion during running." J Sports Sci Med 8(2): 284-288.
Dorn, T. W., et al. (2012). "Muscular strategy shift in human running: dependence of running speed on hip and ankle muscle performance." J Exp Biol 215(Pt 11): 1944-1956.
Cooper, N. A., et al. (2016). "Prevalence of gluteus medius weakness in people with chronic low back pain compared to healthy controls." Eur Spine J 25(4): 1258-1265.
Diamond, L. E., et al. (2016). "Isometric and isokinetic hip strength and agonist/antagonist ratios in symptomatic femoroacetabular impingement." J Sci Med Sport 19(9): 696-701.
Ferreira, A. S., et al. (2019). "Impaired Isometric, Concentric, and Eccentric Rate of Torque Development at the Hip and Knee in Patellofemoral Pain." J Strength Cond Res.
Ganderton, C., et al. (2017). "A comparison of gluteus medius, gluteus minimus and tensor facia latae muscle activation during gait in post-menopausal women with and without greater trochanteric pain syndrome." J Electromyogr Kinesiol 33: 39-47.
Khayambashi, K., et al. (2016). "Hip Muscle Strength Predicts Noncontact Anterior Cruciate Ligament Injury in Male and Female Athletes: A Prospective Study." Am J Sports Med 44(2): 355-361.
Lenhart, R., et al. (2014). "Hip Muscle Loads During Running at Various Step Rates." J Orthop Sports Phys Ther: 1-30.
Nunes, G. S., et al. (2019). "People with patellofemoral pain have impaired functional performance, that is correlated to hip muscle capacity." Phys Ther Sport 40: 85-90.
Nunes, G. S., et al. (2019). "Clinically measured HIP muscle capacity deficits in people with patellofemoral pain." Physical Therapy in Sport.
Semciw, A., et al. (2016). "Running related gluteus medius function in health and injury: A systematic review with meta-analysis." J Electromyogr Kinesiol 30: 98-110.

16/01/2025

🦶💪 Step into stronger strides!
A recent study highlighted the benefits of an 8-week foot-strengthening program for recreational runners.

🌟 Key Benefits:
1️⃣ Lower Risk of Injuries: Runners who followed a foot core strengthening program had a 2.42x lower injury rate compared to those who didn't.
2️⃣ Improved Foot Function: Foot exercises can increase the volume of intrinsic foot muscles. This can improve how the foot absorbs impact, propels the body & supports the arch

⚠️ Study Limitations:
While the results are promising, it's important to note:
🔍 No differentiation between RRI types; foot strengthening may prevent certain injuries more effectively.
🔍 Self-reported injury data may introduce bias.
🔍 Toe flexion strength gains were not statistically significant compared to controls, possibly due to measurement methods. However, intrinsic foot muscle volume and vertical propulsive impulse improved significantly.

📢 Takeaway: Adding foot strength exercises to your routine could be a game-changer for injury prevention!

👋 Like this post if you found it valuable

🤓Health professionals, to learn more about treating runners, check our upcoming Online & Face to Face “MAT Assessing the Runner” courses. 🔗 https://www.matassessment.com/matrunningcourse

‼️ UPCOMING Perth face-to-face course: May 31st-June 1st

📚Reference
Taddei, U. T., et al. (2020). "Foot Core Training to Prevent Running-Related Injuries: A Survival Analysis of a Single-Blind, Randomized Controlled Trial." Am J Sports Med 48(14): 3610-3619.

10/01/2025

🤕Knee pain on lunges or squats? Try these alternatives!

🚶 Struggling with lunges?
Try these variations, progressing from lower to higher knee loads:
🔹Reverse lunge
🔹Split squat
🔹Rear leg elevated split squat

🏋️ Knee pain with front squats?
These squat variations go from lower to higher knee loads:
🔸Box squat
🔸Low bar back squat
🔸High bar back squat

👋Like & save this for later if find this useful!

07/01/2025

🐮Calf Raises: Knee Bent vs. Knee Straight 🏋️‍♀️

Ever wondered how your calf raise technique can impact different muscles in the calf group? Let's explore the science behind knee-bent vs. knee-straight calf raises! 🦵💡

🔍 Muscle Trio:
The calf muscle group comprises three main players – the medial gastrocnemius, the lateral gastrocnemius, & the soleus.

Bent knee calf raises
📉 Decreased electromyographic (EMG) activity in the gastrocnemius at greater knee flexion angles (more knee bend) (Arampatzis 2006)
🩹Standing with a bent knee increases strain on the Achilles tendon. Yeh (2021) notes that a bent knee allows for a greater ankle dorsiflexion range. Fonaro (2022) supports this, demonstrating higher strain in the soleus component of the Achilles tendon during bent knee calf raises.

Straight knee calf raises
🚀Reid's (2012) and Signorile's (2002) findings indicate significantly higher gastrocnemius activity in the extended knee condition, while soleus muscle activity remains constant across joint positions.

Contrary to the belief that a specific knee flexion position selectively targets a single muscle, Hébert-Losier (2011) argues that no knee flexion position is exclusively selective to the soleus (SOL), medial gastrocnemius (GM), or lateral gastrocnemius (GL) alone.

🤔 Conclusion:
🔑Soleus activity is unchanged by differing knee flexion angles
🔑Gastrocs activity is decreased with more knee bend

Clinical implications
🎯Why not both? We suggest utilizing both exercises to provide diverse stimuli to the calf & Achilles tendon
🎯For early gastrocnemius strains, opt for seated or bent knee calf raises initially, gradually progressing to standing, straight leg variations.
🎯To manage Achilles tendinopathy, consider progressing to bent knee variations (seated or standing) to intensify the strain on this structure.

👋 Like & share this if you found it useful!


📚References
Arampatzis, A., et al. (2006). "Effect of different ankle- and knee-joint positions on gastrocnemius medialis fascicle length and EMG activity during isometric plantar flexion." J Biomech 39(10): 1891-1902.
Funaro, A., et al. (2022). "Subject-Specific 3D Models to Investigate the Influence of Rehabilitation Exercises and the Twisted Structure on Achilles Tendon Strains." Front Bioeng Biotechnol 10: 914137.
Hébert-Losier, K., et al. (2011). "Peak triceps surae muscle activity is not specific to knee flexion angles during MVIC." J Electromyogr Kinesiol 21(5): 819-826.
Kovács, B., et al. (2024). "Knee position affects medial gastrocnemius and soleus activation during dynamic plantarflexion: no evidence for an inter-muscle compensation in healthy young adults." Biology Open 13(12).
Reid, D., et al. (2012). "Electromyographic analysis of an eccentric calf muscle exercise in persons with and without Achilles tendinopathy." Phys Ther Sport 13(3): 150-155.
Signorile, J. F., et al. (2002). "Selective recruitment of the triceps surae muscles with changes in knee angle." J Strength Cond Res 16(3): 433-439.
Yeh, C. H., et al. (2021). "Maximum dorsiflexion increases Achilles tendon force during exercise for midportion Achilles tendinopathy." Scand J Med Sci Sports 31(8): 1674-1682.

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