MFB Osteopathy

18/02/2026

🏃🏾‍♂️SINGLE-LEG STRENGTH WORK FOR RUNNERS🏃🏾‍♂️

Continuing the series…

2️⃣ Rear-Foot Elevated Split Squat

(aka Bulgarian Split Squat) 🔥

Possibly my favourite single-leg exercise for runners 👌🏼

Why? Because it builds serious strength through the:

✅ Quads
✅ Glutes
✅ Hamstrings
✅ Calves
✅ Hip stabilisers

And strong, stable hips + knees = fewer niggles when mileage increases.

When done well, this movement improves:

✔️ Single-leg strength
✔️ Pelvic control
✔️ Knee tracking
✔️ Running power

All key for performance and reducing common overload injuries like IT band irritation and runner’s knee.

—

💡 How to perform it:

👉🏼 Start in a split stance with your back foot elevated on a bench or box.
👉🏼 Keep your torso slightly forward (not upright like a squat).
👉🏼 Lower under control until your back knee hovers just above the floor.
👉🏼 Drive through your front foot to return to standing.
👉🏼 Complete both sides — balance matters 😉

Struggling with balance?
Lightly hold onto a wall or pole so you can focus on depth and control. Stability first, load second 💪🏼

Strong on one leg = stronger runner 🏃‍♂️💥

Exercise 3 coming next 👀

———

17/02/2026

🏃‍♂️ SINGLE-LEG STRENGTH WORK FOR RUNNERS🏃‍♂️

Following on from my last post, here’s the first of my 6 favourite single-leg exercises to build stronger, more resilient runners 👇🏼

1️⃣ Single-Leg Deadlift 🔥

If you’re not doing these… you’re missing out.

This exercise targets:

✅ Hamstrings
✅ Glutes
✅ Foot & ankle stability
✅ Hip control
✅ Balance

All essential for efficient running mechanics and injury prevention.

💡 Coaching tips:

👉🏼 Hold a dumbbell in the opposite hand to your standing leg — this helps counterbalance and challenges your hip stability.
👉🏼 Keep your hips level — avoid letting them rotate open.
👉🏼 Soft bend in the standing knee.
👉🏼 Think “long spine” rather than rounding forward.

Struggling with balance?
That’s fine 👌🏼

Lightly hold onto a wall, TRX or pole for support. It’s far better to build strength and control with good form than to wobble your way through messy reps.

Control first. Load later. 💪🏼

Next exercise coming soon 👀
————

15/02/2026

COMPLETE CARE FROM YOUR MFB OSTEO TEAM 🤩

Expert treatment. Personalised to you: Whatever your injury. Whatever treatment you need. We’ve got you covered.

At MFB Osteo, your care is never one-size-fits-all.
With three practitioners — each bringing a unique skill set — we work collaboratively to make sure you receive the right treatment, at the right time, for your body and your goals.

🩺 Monica — Principal Osteopath
Osteopathy, sports rehab, acupuncture, postnatal care & integrated osteo-massage treatments.

🩺 Mahya — Associate Osteopath
Osteopathy for all ages, paediatric care, pregnancy massage & sports rehabilitation.

💆‍♀️ Laura — Sports Massage Therapist
Sports massage, deep tissue therapy & holistic relaxation treatments.

Different expertise. One shared focus:

Your recovery.
Your longevity.
Your strength.
Your long-term transformation.

Whether you're managing pain, recovering from injury, supporting your body through pregnancy, or investing in performance and prevention — we’re here to support you every step of the way.

Learn more about our clinic: www.mfb-osteopathy.com

10/02/2026

10/02/2026

find out more about our Mummy MOT post natal services 👶

https://www.mfb-osteopathy.com/mummy-mot

10/02/2026

05/02/2026

‼️We have a MISSING defibrillator ‼️

❤️ Social media, we need your help. Our public access defibrillator at Amwell Surgery in Hoddesdon was activated in a 999 call and has not been returned.

❤️ We need to ensure this lifesaving piece of equipment is made Emergency Ready again as quickly as possible so it’s available 24/6 for the next 999 call.

❤️ Please can you share among your social media. If anyone has further information, please email info@heartsforherts.co.uk

❤️ Our next available defibrillators are:
✅ Hoddesdon Fire Station
✅ Hoddesdon Library

❤️ Every Heart Matters

04/02/2026

An estimated 80% of the population will suffer from lower back pain at some point. The good news is that preventing it is a lot easier than treating it