Physiotherapie Marsch Berlin Mitte GmbH

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 besteh

en, 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.

28/04/2026

SURAL NERVE GLIDERS

The sural nerve runs down the outside of the calf, behind the ankle bone and into the outer foot.

When irritated, it’s often mistaken for Achilles or peroneal tendon issues.

A few signs it may be nerve-related:
• Burning, tingling, pins and needles
• Symptoms influenced by the lower back
• Doesn’t really “warm up” with exercise
• Often worse after activity rather than during
• Less typical morning stiffness compared to tendon pain

In this video I’m using neural gliders to help calm the nerve. They can provide relief, but they’re just one piece of the puzzle and shouldn’t be the only thing you rely on.

19/04/2026

SINGLE LEG LEANING CALF RAISES

A few weeks ago I shared a paper showing these are one of the best variations for loading the larger foot muscles.

A few key pointers to get them right:
1️⃣ Push diagonally, not straight up
2️⃣ Let your elbows bend slightly against resistance. The more you resist, the harder it gets
3️⃣ Think about trying to headbutt the wall

The main downside is progression. The only real way to make them harder is by increasing how much force you apply into the wall. Using a squat rack can help, but it’s still a bit subjective and harder to track.

That said, I still rate these highly and use them a lot for calf, Achilles and foot rehab.

13/04/2026

FREE WEIGHT CALF RAISE PROGRESSIONS

Here are a series of progressively more challenging calf raise variations.

Straight leg versions bias the gastrocnemius, while bent knee variations shift more load to the soleus. Both are important when rehabbing the calf, Achilles and foot.

Ideally, I prefer using a squat rack, smith machine or a dedicated calf raise machine. They allow you to target the calf more effectively and load it much heavier.

The main limitation with free weights is grip strength. When building calf strength, a common long-term goal is reaching around 1.5x bodyweight for a single repetition max. That doesn’t mean you’re lifting that load every session, but it gives a good benchmark for overall capacity. The issue with dumbbells is that grip often becomes the limiting factor well before the calf is truly challenged.

That said, if you do not have access to a gym, these variations still work really well and are a great way to build strength.

31/03/2026

CABLE TERMINAL KNEE EXTENSIONS

You’ve probably seen me use bands for these, but if you have access to a cable machine, it’s a better option.

The main reason is the resistance stays consistent throughout the movement. With bands, the tension drops off as the knee bends. Cables also allow for much easier progression as you can gradually increase the load over time.

These are a great exercise for most knee rehab, especially in the early stages when the knee does not tolerate high compressive loads well. Deep squats, lunges and single leg work are all effective, but not always where you want to start.

What I like most is that these load the quads in the early range and into full extension, which many other exercises do not target as effectively.

I will often pair these with a form of leg extension so you are getting both open and closed chain work.

When done consistently for a few weeks, they are a great bridge into heavier exercises like squats, lunges and eventually plyometrics, usually with much better tolerance.

26/03/2026

HIP FLEXOR PROGRESSIONS

With hip flexor pain, I commonly use progressions like these to reduce pain, rebuild strength, and improve tissue capacity.

I’ll usually start with isometrics and closed chain exercises, as they tend to be better tolerated. From there, I gradually progress to more demanding standing and open chain movements. That said, rehab is rarely linear, so I’ll often mix these in depending on how the client is responding.

Interestingly, for anterior hip pain, I don’t always start with the hip flexors themselves. I’ll often prioritise the outer glutes (abductors) and groin (adductors) first. These are commonly underperforming in this presentation and are usually much better tolerated early on.

Once symptoms settle and capacity improves, that’s when I’ll layer in more direct hip flexor work like the progressions shown here.

There are a few key variations I didn’t include, so keep an eye out for part 2

16/03/2026

TALL TO SHORT VARIATIONS

Version 1: Double leg
Version 2: Single leg
Version 3: Double leg elevated
Version 4: Single leg elevated

These are one of my favourite introductory plyometric exercises because they focus primarily on force absorption.

When we run, the knee and quadriceps play a huge role in absorbing the impact of each stride. If that ability is reduced, presentations such as Runner’s Knee and ITB pain can commonly appear. On the flip side, once these injuries develop, the ability to absorb force often worsens further.

That’s why in most rehab programmes, particularly knee rehab, I like to introduce these as soon as they are tolerated. The better you can absorb force, the better you can then produce it when running.

They’re also usually tolerated better than more advanced plyometrics like drop jumps or countermovement jumps, making them a great stepping stone.

One important thing to watch out for is how the movement is performed. A common compensation when someone has knee pain is to bend mostly at the hip while keeping the knee relatively straight. This happens because people become hesitant to bend the knee or let it travel forward over the toes.

While it might feel safer, it means the quadriceps aren’t doing their job properly and the knee can end up experiencing more joint stress. In field based sports, this pattern can also increase ACL injury risk.

If someone can’t perform these well, it’s a sign to step back, continue building strength and confidence, and then reintroduce them when the movement can be done properly.

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 💪

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

Benachrichtigungen

Lassen Sie sich von uns eine E-Mail senden und seien Sie der erste der Neuigkeiten und Aktionen von Physiotherapie Marsch Berlin Mitte GmbH erfährt. Ihre E-Mail-Adresse wird nicht für andere Zwecke verwendet und Sie können sich jederzeit abmelden.

Die Praxis Kontaktieren

Nachricht an Physiotherapie Marsch Berlin Mitte GmbH senden:

Verknüpfungen

Teilen

Kategorie