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Physiotherapie Marsch Berlin Mitte GmbH

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Physiotherapie Marsch Berlin Mitte GmbH

Die Physiotherapie-Praxis Marsch ist Ihr zuverlässiger Partner wenn es um Physiotherapie, osteopath Wir freuen uns auf Sie!

Wir als Physiotherapie Marsch Berlin-Mitte GmbH sind der Partner an Ihrer Seite, damit Sie wieder fit und belastbar für den Alltag sind. In der ersten Behandlung bekommt jeder Patient eine umfassende Befunderhebung sowie einen individuellen Therapieplan. Dieser gewährleistet, dass wir Sie nachhaltig und effektiv behandeln können. Der Therapieplan wird aus passiver und aktiver Physiotherapie bestehen, im späteren Verlauf– bei Bedarf – auch aus einer Trainingstherapie. Uns ist wichtig, dass unsere Patienten die Ursache ihres Problems verstehen. Denn nur wenn die Ursache behandelt oder beseitigt wird, kann das Problem nachhaltig gelöst werden. Um die wiedergewonnene Leistungsfähigkeit zu erhalten, bieten wir Kurse sowie Personal Training an.

11/03/2026

HAMSTRING NEURAL SLIDERS

These are designed to mobilise the neural tissue that runs from your lower back all the way down to your foot.

A helpful way to visualise this is to think about an electrical cable. The wires inside carry the signal, while the outer casing protects them and allows them to move smoothly. In this analogy, the wires represent the nerves and the casing represents the connective tissue that surrounds them.

When we perform neural sliders, we’re essentially helping that system move more freely.

I often see people with non-specific low back pain who feel uncomfortable bending forward.

Neural sliders inlying on your back keep the pelvis in a comfortable position and are usually well tolerated. I believe they help calm the nervous system, build confidence with neural tissue on stretch, make posterior pelvic tilt more comfortable (Needed for forward bending), and gradually increase the amount of stimulus required before pain is triggered.

04/03/2026

SMITH MACHINE CALF RAISE VARIATIONS

Version 1: Double leg full range
Version 2: Two up, one down
Version 3: Single leg full range
Version 4: Single leg partial range
Version 5: Single leg isometric max effort
Version 6: Single leg bent knee full range

Important: these are not necessarily linear progressions. Different variations stress the calf complex in different ways.

The soleus absorbs approximately 6 to 8 times our bodyweight with every running stride. That means the calf complex needs to be incredibly strong to tolerate repetitive load.

Bodyweight calf raises are never enough long term. And once you start holding dumbbells or kettlebells, grip strength often becomes the limiting factor before your calves do.

That is why the Smith machine becomes such a valuable tool. It allows you to load the movement heavily, safely, and consistently without grip limitations.

I’ve been managing a small Achilles ni**le recently and this is how I’ve been programming my calf work:

3 sets of 5 reps single leg full range
(Version 3)
5 seconds up, 5 seconds down
2 minutes rest

2 sets of 5 reps single leg partial range (Version 4)
3 seconds up, 3 seconds down
Additional 20kg load
2 minutes rest

2 sets of 5 x 5 second max effort isometrics
(Version 5)
3 seconds rest between reps
1 minute rest between sets

I’m running this 3 times per week for 12 weeks. After that, I’ll likely drop to twice per week and adjust variables depending on goals and tolerance.

Heavy calves are resilient calves.

26/02/2026

GROIN EXERCISE PROGRESSIONS

Each version here I would argue gets progressively harder

Version 1: Groin Squeeze Iso
Version 2: Groin Squueze Iso + Bridge
Version 3: Groin Squeeze Iso + Single Leg Bridge
Version 4: Short Lever Copenhagen Iso
Version 4b: Dynamic Short Lever Copenhagen
Version 5 & 5b: Iso and Dynamic Mid Lever Copenhagen
Version 6 & 6B: Iso and Dynamic Long Lever Copenhagen
Version 7: Straight Arm Long Lever Copenhagen
Version 8: Version 7 with dumbbells

The groin is one of the most overlooked muscle groups I see in rehab, yet it plays a huge role in many hip, hamstring and pelvic related conditions.

We want these muscles to be strong, adaptable and coordinated so they can effectively help control pelvic position and load transfer during running and change of direction.

There are plenty of ways to strengthen the groin and ideally we would also include more standing and sport specific work, but these progressions are a great foundation that you can honestly periodise and build on long term.

Give them a try and let me know which level challenges you most 👇

24/02/2026

SIDE LYING LEG RAISE VARIATIONS

Version 1: Bodyweight
Version 2: Bodyweight + added extension
Version 3: Band above knees
Version 4: Band around ankles
Version 5: Band around ankles + added extension

KEY CUES
1. Keep your legs stacked directly on top of each other
2. Knees and toes point straight forward. Don’t let them roll toward the ceiling
3. Lift the leg straight up or slightly back. If the leg comes forward, you’ll bias the TFL and quad instead of the glutes

IMPORTANT SIDE NOTES

These aren’t my favourite exercise long term because they’re often too easy. However, if someone has a highly irritated ITB or lateral hip pain, they can be a very good starting point before progressing to harder options like side planks or standing hip work.

Aim for 3–4 sets of 8–12 quality reps. If you can comfortably do 20 reps without fatigue, it’s time to progress. Either move to a harder variation, use a stronger band, or slow the tempo (try 5 seconds up and 5 seconds down).

Give them a go and let me know which variation challenges you the most.

21/02/2026

Mid-Stage Post-Op Shoulder Dislocation
Rehab

This phase is where rehab starts to look like training, but it’s still very intentional.

Post-op shoulder rehab should safely challenge strength, stability, and control through the athlete’s available range of motion, while respecting tissue healing and sport demands.
These movements are examples of how we progress high-functioning athletes once the foundation is set:

• Half-kneeling KB windmill taps
• KB bottoms-up with ¼ turns
• Rotational weight-bearing box press-ups
• Banded reverse bear crawl walks
• Half-kneeling KB banded press-ups

11/02/2026

GHD EXTENSIONS WITHOUT EQUIPMENT

The Glute Hamstring Developer (GHD) is a brilliant tool for training the proximal hamstrings and lumbar spine, and I use it a lot with clients in the gym. But I’m not a fan of exercises that only work if you have access to specific equipment.

So here’s a simple workaround. With just a chair and a wall, you can set up a GHD-style extension at home. It takes a bit of trial and error to get the position right, but once you do, it’s a great option for home training.

Key tips:
1️⃣ Use carpet if possible. Tiles and timber are usually too slippery
2️⃣ Push hard through your toes to stop your legs sliding up the wall (your calves will work hard too)
3️⃣ Use a pillow under your hips for comfort

Give it a try and let me know how it feels 💪

06/02/2026

Your knee has two menisci, they’re C-shaped shock absorbers sitting between your thigh bone and shin bone.
Their job?
✅ Spread load
✅ Absorb impact
✅ Add stability
✅ Protect your cartilage

Think of them like rubber washers in your knee that help everything move smoothly and safely.

🧠 Hyaline cartilage vs Fibrocartilage (quick & simple):

🔹 Hyaline cartilage = the smooth, slippery coating on the ends of your bones
→ Helps joints glide
→ Low friction
→ Great for smooth movement

🔹 Fibrocartilage = the tough, grippy stuff
→ Built for load + stability
→ Found in the meniscus, discs in your spine, etc
→ More durable, less slippery

👉 So: Meniscus = fibrocartilage (built for toughness)
👉 Joint surface = hyaline cartilage (built for smoothness)

30/01/2026

PATELLOFEMORAL FORCES WHEN RUNNING

Ground reaction forces when we hit the ground running are about 2.5x your bodyweight. These forces travel up the leg and the added Quad contraction increases the forces in your knee joint up to 4x your bodyweight.

Some quick maths
4 x 170 = 680 BW per minute
680 x 60 = 40,800BW per hour
40,800 x 4 = 163,200 BW per 4 hour marathon

For someone 80kg, that’s is over 13 million kgs of force going through those knees.

So please look after them

22/01/2026

HAMSTRINGS WARMUP DRILL

Sometimes when people are standing up and contract their hamstring they dump their pelvis forward into anterior pelvic tilt. If someone has been dealing with hamstring issues I commonly see them do this more.

I like this drill as a little warmup before a run or workout as it teaches them to contract their hamstrings a lot and keep their pelvis in a more neutral position. Ideally this translates a little to their running. I find if people start the swing phase in too much anterior pelvic tilt this gets worse towards terminal swing when the hamstrings need to work super hard (When running fast). So, I don’t want them to work harder than they already have to.

I am pretty relaxed about the dosage but normally say it’s best to do 3 rounds of 5 seconds each side

13/01/2026

Short Foot video revisited. One of my favourites and so important to understand.

Hope a second time round it is still informative

31/12/2025

2025 Moments. More to come for 2026
We wish everyone a happy new year and especially everyone who trusted us.

15/12/2025

Weihnachtsfeier 2025
X-mas Party 2025 Physiotherapie Marsch

#🎄

Adresse

Habersaathstraße 37
Berlin
10115

Öffnungszeiten

Montag	08:00 - 21:00
Dienstag	08:00 - 21:00
Mittwoch	08:00 - 21:00
Donnerstag	08:00 - 21:00
Freitag	08:00 - 21:00
Samstag	09:00 - 17:00

Telefon

+493054881177

Webseite

https://www.physiotherapie-berlinmitte.de/

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