Movepod Podiatry in Torquay, Victoria | Podiatrist

Movepod Podiatry

Locality: Torquay, Victoria

Phone: +61 403 669 817

Address: 2 Haystacks Drive 3228 Torquay, VIC, Australia

Website: http://www.movepod.com.au

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25.01.2022 RUNNING CADENCE What is it and how does it impact your running? When we chat cadence we are talking about the amount of steps you take every minute. ... Its something which is talked about a lot in the running/health world and we are often told that the ideal cadence is 180 steps per minute. Although it is a little bit more complex than a one size fits all approach, cadence does have an important role to play in running efficiency and injury prevention. It has the ability to reduce the upward and downward movement of running known as vertical displacement It can reduce the load being placed on your knee with each step of your running It can help hip control and reduce the amount your leg and hips dip inwards Its a tricky one to play around with + implement changes. Modifying running technique should always be done gradually and weighing up the risk/benefit involved. More on this coming tomorrow! If you have any questions about starting running or running injuries shoot us a message See more

25.01.2022 Bone Stress Injuries What factors cause these injuries and how can you prevent them from happening to you? Risk Factors:... Rapid increase in training Footwear / Running surface Biomechanics Training history / medical history Bone Health Vitamin D / Calcium Fueling Recovery / sleep / life stressors As well as a few others. All these factors either impact the bone directly or impact how the bone recovers between sessions. So what can you do? Get a coach! A coach will help manage your running load and how quickly you progress. Were all different and have individual training/medical history which needs to be considered. Get strength training in to your routine. Again seek help to develop a strength program suitable for you and your circumstances Check your nutrition and ensure youre Fueling effectively. Keep an eye out for signs like general fatigue, heavy legs, aches and pains that are out of the ordinary Change up your shoes and your training surfaces. Keep it fresh!! Train hard, recover harder! Take your recovery seriously and make sure youre getting enough sleep each night If you have any questions or would like us to connect you with some good running coaches, strength coaches, naturopaths, dieticians in your area then shoot us a message

24.01.2022 Join the gang!! FULL JOB AD & DETAILS - via link in our bio We are looking for a Podiatry legend to join our team:... A fantastic communicator with great emotional intelligence and interpersonal skills Keen to learn and pick up new skills Wanting to take Podiatry in a positive direction and redefine what a Podiatrist can do Go above and beyond to help clients smash their goals Someone who likes to keep things light, have fun and create meaningful relationships with colleagues and clients If you have any questions about the role shoot us a DM See more

23.01.2022 Bone Stress Injuries Bone stress reactions refer to swelling within the bone itself and vary in severity Bone stress fractures are a further progression of these injuries and will have a visible fracture line on your Imaging... We are seeing more and more of these stress injuries in the foot and lower leg popping at the moment. As many of us are increasing our running and home workouts its handy to keep in mind the idea of progressive overload with sufficient recovery There are heaps of great S&C coaches and running coaches out there who would love to help you manage this!! Its also just as important to think about your nutrition and how this might impact your bone health If youre not sure how fast to progress your load or other ways to injury-proof your body, shoot us a message for some tips See more

23.01.2022 Bring you the first section of our Runners Warm-Up The initial aim here is to: Give the body a little shakeout Actively move through your range of motion... Slowly increase your heart rate Begin to get some muscle activation In the next phase youll see a further increase of intensity and running specific movements/drills. To watch the full video now, click the link in our bio to our YouTube channel See more

23.01.2022 Keep the suggestions coming!! We have now got our first 5 topics including Mobility for Runners, Plantar Fasciitis at Home, Two Types of Shin Pain and Foot & Ankle Strengthening. If theres anything you want us to chat about then shoot us through a message and well add it to the list!... Self Help Series will be coming weekly over the next few weeks See more

22.01.2022 Plantar Heel Pain This pesky injury and ongoing niggle plagues both runners and non-runners alike! It is one that I see A LOT in the clinic at the moment with some people tolerating it as long as 5+ years without it resolving.... There are a few common mistakes I see people making with their chronic plantar foot pain, which can contribute to long recovery times: Misdiagnosis - there are many things that can cause your plantar heel pain (not just Plantar Fascia) and these should all be checked Completely resting it - we want to keep you moving to avoid losing conditioning. There’s plenty of ways to keep you either doing the activity your doing or modifying it to keep active Failing to identifying the causative factors early on - if we get to the bottom of what’s causing it we can get to work on modifying these and getting your recovery on track Not including any or enough strengthening as a key part of their recovery or management process. The stronger the better! Through the management of your Plantar Heel Pain we want to keep you active and moving. We also want to build up the strength and resilience of your feet and leg muscles. The more resilient they are, the more you’ll be able to do with them! If you haven’t seen our heel pain e-book and self help video with exercises, click the link in our bio. Feel free to ask any questions via or DMs See more

22.01.2022 Have you ever sprained your ankle? If you’re anything like the large majority of people, you probably rested for a week or two and then jumped back into sport with the ankles taped up. This is a super common story and one that we hear down the track after multiple ankle sprains. ... People who have previously sprained their ankle have a 3.5 greater chance of the injury occurring again (yup, this includes the minor sprains that get shrugged off) Quite often this is due to a lack of intervention early on and through the return to sport phase. When we sprain an ankle it’s not just the muscles, ligaments and bones that are impacted... Our body’s neuromuscular control is also impacted which changes our balance/stability and muscle activation patterns. If not addressed, these changes can impact the way we move and load our body during higher intensity movements. So if you have sprained your ankle make sure you not only take the time to heal/actively recover, but also spend the time in regaining neuromuscular control before returning to full activities If you have any questions about your ankle sprain, send them through via DM See more

21.01.2022 boy, oh boy! We wish ALL new runners knew these things when they first got in to running! With so many of us using this down time to take up running or get back into running, its a good time to chat about our beliefs and expectations 1. No one is expecting you to be able to run 5km straight away so take the pressure off yourself. Put the ego to the side and take it slow.... even if you have run in the past it will take time for your body to adapt when getting back into it, so be patient! 2. Youre probably going to get some soreness... Thats completely normal. As your body adjusts to this new form of activity or increased level of activity you may get some soreness. If soreness becomes pain or youre carrying it into multiple consecutive sessions its best to modify your running plan. If youre unsure whats normal soreness or pain, chat to your coach or health pro 3. Rest/recovery is your best friend and will keep you out there running in the long term Theres lots of different aspects to this including nutrition, hydration, sleep, life stress. A key part that many people forget about is having a down week or consolidation week where you reduce your total weekly exercise load and allow the body to absorb your previous training gains. 4. Dont forget your strength! Being new to running youll want to make sure your body is strong, resilient and able to tolerate what youre asking of it. Strength training is a great way to help build this resilience and create a body that can support good running form If youre starting up or in the process of increasing your running, feel free to send through any questions you have Our Free Beginners Running Guide E-Book is also available via the link in our bio See more

20.01.2022 Plantar Fasciitis as its most commonly called comes with many Aliases. Some of these include: Plantar Fasciosis Plantar Fasciopathy... Plantar Heel Pain Joggers Heel Heel Spur Syndrome So, why not just Plantar Fasciitis? Well this name indicates that inflammation is present which is said to be highly unlikely in the majority of heel Pain cases (especially when chronic in nature) Whatever the name, the most important thing is finding your causative factors and using these to help guide your management pathway. For our full video on Plantar Fasciitis at home click the link in our bio

19.01.2022 Weve had a huge number of people request our Beginners Running Guide!! It is still available and completely FREE to anyone who DMs us! For anyone who hasnt seen it yet, heres a quick snap shot. ... I developed the Beginners Running Guide after seeing so many injuries people had sustained from progressing their running too quickly! This Guide is packed with info including: Weekly running sessions Strengthening exercises to supplement your running Mobility routine to keep you nimble Weekly running tips answering some of the most common running questions Recovery advice and guidelines to keep you in tip-top shape See more

19.01.2022 Telehealth so easy that we taught our little doggo how to use it!!

18.01.2022 2 Ways You Can Help Build a Strong Achilles Tendon 1. Plyometric Exercises There are lots of different varieties of this including both single leg and double leg exercises. Depending on the exercise you wont need may repetitions of these to be effective! Try to think minimal ground contact time ... 2. Eccentric Exercises Here youre focusing on slowing down the lengthening phase of your muscle contraction (eg. The lowering part of a calf raise). As you build strength, add weight in going heavy & slow! Shoot us a message if youd like more info or tips on building a resilient Achilles tendon See more

17.01.2022 Give your feet some love! Here are 3 activation and control exercises to start harnessing the power of your feet 1. Short foot or doming exercise - raising up through your arch and contracting the muscles under the foot 2. Roll out calf raise - go nice and slow because this one is all about control 3. Big toes down, little toes up - youre using the muscles on top of the foot to lift the little ones and using the muscles under the foot to push the big one down... These handy exercises are all from our recent video. If you want to see all the exercises now, click the link in our Bio See more

17.01.2022 Stiff in the morning! Sore when you first start moving! It can start relatively insignificantly, slipping under your radar. Next thing you know youre limping out of bed each morning! Some common symptoms around the back of the heel include:... Morning stiffness around heel or lower calf Discomfort that warms up as you get moving Irritation from movements like stretching or calf raises at end range Visible swelling around the heel bone or tendon If youre noticing any of the of these things, especially multiple days in a row, it is time to get it checked out Because there are lots of different types of Heel or Achilles pain, its important to get this checked by a health pro. The great news is that the tendon loves load, so well always try to keeping you moving If managed early on it is much easier to get under control and avoid long rehab timelines. Get an early jump on it! More to come on this! See more

17.01.2022 Second phase of our running warm up! Here we start to increase the intensity: Speed and power of movement gradually increase Slowly introducing a larger range of motion through movement... Drills becomes running specific and place a greater focus on technique making sure youll be prepped and ready to go! To see the full warm-up routine, click the link in our Bio See more

16.01.2022 What Is Your Plantar Fascia? Its a piece of connective tissue running along the bottom side of your foot. It goes from your heel bone all the way to your toes, helping to stabilise your foot + absorb and release energy Each foot houses a quarter of your bodys bones, 33 joints and over 100 muscles, tendons and ligaments.... All these bits and pieces help to move us along each and every step! For the full episode of Plantar Fasciitis at home, click the link in our bio See more

15.01.2022 To wrap up our Plantar Fasciitis info we have picked 3 quick and easy exercises from our video for you to try at home. 1. Plantar Fascia Calf Raise - if you cant do this at first, try it with both legs at the same time 2. Toe Flexor Exercise - Try to prevent the toe from curling and push down from the big toe joint 3. Foot Mobility Series - using a lacrosse ball for self massage and mobility... These are small snippets of each exercise and sped up so when you do it remember to keep it slow and controlled! For specific information on repetitions and sets or advice on how to do the exercises correctly shoot us a message For the full video and a few more exercises click the YouTube link in our bio See more

15.01.2022 Here are some quick home exercises from our recent Shin Pain video! These are great for people who have a muscular involvement in their shin pain, or anyone wanting to injury proof their lower leg! Jump in our Bio and click the link to watch the full Shin pain video

14.01.2022 Have you ever felt more soreness or pain when you’ve been sleeping poorly or feeling fatigued? This is no coincidence! Your sleep plays a huge role in the way your body recovers from exercise and modulates pain One poor sleep won’t ruin everything, but regular decreased sleep has the ability to cause:... - fatigue - low energy levels - reduced muscle growth & aerobic capacity - reduced ability to adapt to training loads - poor focus - slow recovery It also has a big role to play in pain modulation and can increase your pain/soreness through it’s impact on the nervous system. Here are some tips to help you get a good night sleep: - maintain a regular schedule - avoid coffee, alcohol, nicotine in the lead up to bedtime - keep the screens away from the bedroom - maintain a comfortable room temperature - avoid late arvo naps - be conscious of food/fluid intake We are aiming for 7-9 hours of sleep generally, with slight variations based on your age and lifestyle. Don’t forget the importance of rest as part of your performance or injury rehab! For any pain/injury questions shoot us a DM See more

13.01.2022 This is a common question at the moment from a lot of our beginner runners! When youre first starting out youll use short walk/jog intervals to build up your tolerance to running. This can be a difficult phase for some, feeling like youre gasping for air and not wanting to push through. But part of this may be that youre trying to run too fast too soon!... I like to get my beginners to try running their jog intervals at an easy pace. We describe this easy pace as being able to hold a conversation whilst running. Even if you have no one next to you, you can test this by talking to yourself (whilst no one is looking obviously!) Dialling back your pace allows you to focus on good running form and maintain it throughout the entire session. It also allows your body to gradually adapt to this new type of exercise Once youve built up a bit of fitness and consolidated some good technique habits, you can look to add a small amount of speed into your week. Its always a good idea to manage this with a coach or health professional. For more info or a copy of our beginners running guide shoot us a message See more

12.01.2022 Shin Soreness It can come in many shapes and forms, making it hard to know when to just take it easy and when to seek help. The different types of pain felt in the shins tells us a lot about what is causing the pain. This may be: Just a bit of stiffness in the morning... Pain at the start of exercise that warms up Being fine at the start of exercise but pain quickly builds up Tingling, burning, pins & needles Aching when youre resting or in bed Although these things are annoying, they help us to define your injury and manage it accordingly. If youre experiencing any of these symptoms, book in with your health professional today! Click the link in our bio to for some handy tips! See more

12.01.2022 For those who havent yet used or seen our Beginners Running guide! Its FREE This is for anyone thinking of starting up their running and not knowing where to start. I developed this after seeing so many injuries people had sustained from progressing their running too quickly! This Guide is packed with info including:... Weekly running sessions Strengthening exercises to supplement your running Mobility routine to keep you nimble Weekly running tips answering some of the most common running questions Recovery advice and guidelines to keep you in tip-top shape This guide is completely FREE to anyone who asks nicely! Shoot us a DM if you would like it and we will send it through to your email! Get running!!! @ Torquay, Victoria See more

12.01.2022 Have you ever had your running assessed and wondered what theyre looking for? Weve made a video just for this!! We broke down some of the key things we look at during your running assessment + a couple of things you can think about in your own running! Each characteristic can tell a story about your restrictions, weak areas and injury history. We look a bit more closely at certain areas based on your injury presentation, for example:... Your shin position when landing is important for your knee pain How you pull your leg through between steps might be contributing to your hip flexor soreness If youre pushing off too early this might be sign of a contributor to Achilles pain Click the link in our bio for more information on Running Analysis See more

12.01.2022 Helping others to set and achieve their goals is a passion of @lena_moxon s from @thetrainingroomgeelong Today we had Lena on as a guest to talk about how she helps her clients achieve their goals. There were many similarities in the way we help our clients to plan their rehab pathway. Some of my favourite takeaways included:... Breaking down your goal to the bare bones and find our small actionable tasks Acknowledging that your progression will not be linear. There are going to be hurdles so we need to put steps in place to overcome them Most of the biggest successes are born from failures A goal can make us feel a little uneasy - we need to get comfortable with being uncomfortable! As Lena likes to say (which is one of my favourites) - Become accountable and do what you say youll do For this full video and how to set & achieve your own goals - see the full video on our IGTV See more

11.01.2022 New blog post: Lets talk about pain, ba-by! If youve ever felt confused as to how you can have pain when you know you havent injured yourself then this is fo...r you. If youve ever wondered why your previous treatments and care havent helped you get the results you want then this is for you. Or, if you just want to understand a little more about pain then this is for you. https://geelongphysicaltherapy.com.au/lets-talk-about-pain/

11.01.2022 Time to put a bit of spring in your step! Ankle stiffness is super important for anyone who runs. Poor ankle stiffness will cause you to sink into each step with more flexing at the knee and longer ground contact time. If you want to feel light and springy when youre going out for a run, I recommend including some light foot/ankle Plyometrics. If you have one, you can add in a skipping rope to add a little bit of spice ... For more foot exercises with no equipment click the link in our bio See more

11.01.2022 Have you been told that your heel pain is being caused by a heel spur? For many people, it has been a long held belief that heel pain is caused by a little spur of calcification which grows on the front edge of the heel bone. Swipe across to see More recently it has been found that heel spurs occur in quite a high number of people who are not experiencing any pain at all. So we now understand that a heel spur can actually be a normal incidental findin...g on an x-ray and may have no contribution to your heel pain at all. This means that we don’t need to focus on the spur and that the spur doesn’t have to go away for the pain to subside. Heel pain has many possible sources from Plantar Fascia overload, to fatty padding or nerve irritation. It’s important to look at all options and look at why the heel pain started in the first place. For anyone wanting some more information about what’s causing their heel pain, our Heel Pain E-Book is available as a free download via the link in our bio Any other questions, shoot them through our DMs See more

10.01.2022 4 Shoe Mistakes Runners Are Making Whether youre new to running or youve got years of experience under your belt, its likely youve made at least one of these mistakes. Dont be embarrassed, weve all been there! So here they are:... 1. Buying a shoe without trying it on - one of the most important factors for picking a shoes is its comfort and whether your running form feels natural wearing them. If you dont allow yourself the chance to compare comfort levels then youre playing lottery with your shoe choice and how comfy your next few hundred kms of running will be 2. Keeping your shoes for too long and not adding a new pair of shoes in to your rotation soon enough. Every shoe has a slightly different lifespan and its usually based on how many kms you do in them, not how old they are. Have a think about how many kms you do in your shoes each week and multiply by the weeks since your purchase, it adds up very quickly!! The most common lifespan sits around 500-800kms but can be much lower for some racing type shoes. 3. Not allowing your shoe to serve its intended purpose. Your flat gym shoe is made for weight training. Your trail shoe is designed to function best in mud and dirt, not on concrete... You get the idea, make sure these shoes stick to their lane. 4. Getting the wrong sizing, which can happen in a couple of ways - width and length. As we run our feet begin to change shape a bit. On our longer runs the feet can begin to swell, get a bit longer and get a bit wider. Youll want to get yourself shoes with a little bit of wiggle room to avoid toe blisters, bruising toenails and losing toenails. With so many people picking up their running at the moment, its important to make sure were choosing the right equipment. Take the time to make the best selection for you because these shoes will help carry you for a few hundred kilometres! If you have any questions about footwear selection or the best place to get fitted, shoot us a DM See more

10.01.2022 Helping You at Home This week we have made the move to transition all of our clients to interactive video appointments. We have been hosting these online appointments for anyone isolating over the last couple of weeks with some really positive feedback coming out of it. From Monday all our appointments will be conducted online. Thank you to everyone for being so flexible and receptive of these adjustments in what is a really difficult time for many, youre all super...stars! We absolutely love our community and we want to continue to help you all with your rehab and healthcare needs whilst also helping to keep you safe! With all the extra time on our hands this is the perfect opportunity for everyone to relax with loved ones and prioritise your health. If you have any questions about our interactive video appointments please feel free to shoot us a message, were here to help! See more

08.01.2022 Shoe Regulation update from World Athletics: Maximum shoe sole thickness of 25mm for Track events 800m + Maximum sole thickness of 20mm for track events less than 800m Shoes for road races remain unchanged at 40mm maximum sole thickness ... This means that previously seen custom variations of Nike Vaporflys with attached spike plates would not be allowed on the track See more

08.01.2022 RUNNING CADENCE How do you apply it to your running and when should you do it? In our last post we chatted about what cadence is and the impact it can have... head there first if you havent seen it yet ... First thing to do when looking at your cadence is figure out what yours is. Theres a few options here: Count how many steps you take a minute (or in 30 seconds and multiply by 2) Most running watches will give you this number automatically You can get a metronome app on your phone and try match it to the sound of your foot steps The average running cadence sits around the 165-185 mark, but there is a lot of variation person-to-person If you are looking to increase your cadence its important to do it gradually. Increasing your cadence by 5% initially, allowing yourself to practice for a few weeks is a good way to allow your body to adapt to these changes. If you already have a high baseline cadence around 190s then its not something you would want/need to be increasing. When it comes to changing your running cadence or any technique changes for that matter you should always weigh up the risk/benefit In changing technique we are always shifting load to different areas. This can come in handy when youre injured and wanting to deload an area, but can also pose some low level risks. Whenever changing technique its always helpful to seek out assistance from a coach or health professional who can guide you through it For any more information on running cadence or shifting running technique for injury, shoot us a message See more

07.01.2022 As always, weve got your back! Federal Government and our governing body have encouraged Allied Health services to stay active at this time, whilst following strict health and safety advice We are currently catering to both face-to-face clients as well as clients who have transitioned to interactive video appointments. If you have any questions or concerns regarding your upcoming appointment, do not hesitate to contact us. For those attending the clinic we... ask that you continue to follow our clinics safety guidelines We will continue to keep everyone updated via email as more information becomes available and provide more information regarding our 1-on-1 interactive video consults See more

06.01.2022 DOMS - Delayed Onset Muscle Soreness Youve tried a new type of activity or increased the intensity, had a great session and feeling really good! Then you spend the next couple of days hobbling around and feeling like youve been hit by a truck! This feeling of sore, aching muscles will be all too familiar for many. But what does it mean and should you be worried?... Firstly, No. You shouldnt be worried about this muscle soreness. It is a normal part of exercise and recovery, especially when introducing new types of exercise or intensities. Post exercise soreness is a part of the recovery from exercise where the muscles recover stronger than before. It is important to differentiate this normal muscle soreness from other types of pain. Its not normal muscle soreness if first felt during your exercise or immediately after The best thing to do with post exercise muscle soreness is to keep moving. If you can keep exercising through this initial 48 hour period it will assist in reducing your stiffness/soreness and get you back moving faster. If you need any help differentiating your normal soreness from injuries, shoot us through any questions See more

06.01.2022 What does an interactive video appointment look like and what can we do in them? Well youll still be seeing a whole lot of my mug in the video appointments but youll just be at home helping to prevent the spread! We have been using seamless telehealth tech which was already built into the apps we share with our clients. We are still able to complete everything from:... - Assessment and diagnosis of injuries - Acute injury management - Identification and modification of factors contributing to your injury - Taping and padding techniques - Self massage, mobility, stretching and massage ball techniques - Exercise and strength training targeted at managing your injury - Imaging referrals - Footwear assessment and advice If you have any questions about our interactive video appointments please feel free to shoot us a message, were here to help! See more

06.01.2022 Has a pain in the back of your heel been creeping up on you lately? You might be noticing: Some stiffness as you jump out of bed in the morning Calf and Achilles taking some time to warm up at the start of exercises... Once it warms up it can be pretty good for the session until you stop and cool down again, only to feel more stiffness These symptoms might be telling you about irritation at one of these: - Mid Portion of your Achilles tendon - Insertion of your Achilles tendon - Plantaris Tendon Given the importance of these tendons in absorbing force and propelling you forward when you’re walking or running, it’s something you’ll want to get on top of quickly. Figuring out the source of your pain is important as each of these tendons are managed slightly differently and will help guide your strengthening. As always, the key is building a strong and resilient tendon that can tolerate doing the things you love to do! If you’re unsure about what’s causing your pain or wanting some guidance on best exercises to do, send us a DM See more

05.01.2022 Did you know that we lose approximately 1% of our plantar flexor strength per year from the age of 30 onwards? Your Plantar flexors are involved in pointing your foot downwards (e.g. the calf muscles) which helps with shock absorption and propulsion when we’re moving. This is important for everyone, especially those who use their body for walking and running.... Weaker plantar flexors can contribute to many common injuries we see including Achilles Tendinopathy and Plantar Fasciopathy. Not only that but it may mean you lose some of your zippy speed and produce less power when running or exercising. The good news is that these muscles can be specifically targeted with strengthening exercises to reduce the loss of strength. If you’re a runner or a walker and not including specific calf strengthening in your routine, time to make a change. Create a resilient body that can continue to do all the things you love for many years to come! For any questions on how to specifically strengthen the calf muscles in the gym or at home send us a DM See more

04.01.2022 SOLEUS: Your long run powerhouse Heres a few snippets from our Running Calf Strength video Soleus, whats the big deal:... Large flat muscle sitting deep in the calf More slow twitch fibres making it the star of your long run Absorbs and produces huge amounts of force Most active pointing the foot downward when the knee is bent If its pulling up tight, it might be a bit too weak For the full video click the YouTube link in our Bio See more

04.01.2022 Weve all been there! Down in the dumps, nursing an injury that is holding you back from doing the things you love We see people in this position every single day and we get to see everyones journey back to full health and then getting stronger than ever before. ... But what are the successful habits and decisions that help these people on their road to recovery? They surround themselves with a great team Whether that is health professionals, coaches/trainers, family, friends - these people are extremely important because they have the ability to influence both thoughts and actions. They arent afraid to expose their body to movement During the rehab process we need to gradually introduce new movements and different intensities, in many cases some discomfort is normal & expected They are consistent, patient and trust the process For some injuries the road to recovery can be quite long. Its important to be patient with your rehab and keep an eye on your long term goals. If working on strength or running form, it takes consistency over a long period of time to get great results. They consider recovery to be holistic and take bits from all key areas There are so many important pieces to the puzzle when working on injury rehab. We need to think about strength, mobility, life stress, sleep, nutrition, training habits and many more. These are all important and need to be given thought! if youre injured at the moment make sure you implement these key recovery habits and decisions! They are a recipe for success See more

03.01.2022 We are really proud and more that a little bit excited that behind the scenes we are working hard to produce the details for the 6th round of The Training Room ...Geelong Run Crew. Over the last few years we have facilitated 10km and half marathon running programs for our members most of whom had NEVER thought they would be able to actually complete a running program. The power in these programs is seen in the connection made within our community and the breakthroughs we witness everyone have as they blow their own damn minds with what they are actually capable of! We are always looking to up the anti on the value we give to our members, so we are thrilled to be collaborating with Patrick OConnell of Movepod Podiatry his masters in podiatric practise and passion for working in the sports health and musculoskeletal space makes him an absolute asset to us as we explore how to ensure our members can pursue running goals injury free! Listen in as we discuss potential injuries, plans of attack to alleviate pain and we get answers to the common question how do we know when its time for a new pair of shoes!? Enjoy this episode! https://thetrainingroomgeelong.com.au/hate-running-a-littl/

03.01.2022 CHALLENGE: How many calf raises can you do? No seriously, go and try it right now! Many runners dont have the required calf strength to tolerate their running load. You take thousands of steps every run and your calf muscles are super important for shock absorption and propulsion! As a minimum I like people to be able to comfortably complete 25-30 single leg calf raises. We eventually want more than this, like adding heavy weight and reducing the repetition...s, or bumping the reps up even higher. So, do you pass the test? Click the YouTube link in our bio for more info! See more

03.01.2022 Are your feet letting you down when it comes to power, speed and endurance? We all spend so much time focusing on strong calfs and strong glutes, but often forget about the untapped potential of our feet! The foot muscles contribute a huge amount of force to our landing and propulsion when walking, running and jumping. They also have the potential to contribute to our downfall if not sufficiently strengthened and conditioned to movement... We need to teach them how to function in small controlled movement, but also train them to tolerate some plyometric movements which replicate our exercise If you’re not making this part of your daily routine, sorry to say, but you’re missing out Anyone looking for some guidance can click the link in our bio for some basic foot strengthening examples DM us with any questions See more

03.01.2022 Whats Causing Your Plantar Fasciitis?! There are so many potential factors involved when the Plantar Fascia plays up. The key is finding whats causing your heel pain and using it to guide your recovery ... Click the link in our bio for the full Plantar Fasciitis at home video See more

03.01.2022 Seems a strange idea doesnt it!! Are you regularly noticing calf tightness during or after your run? You keep stretching it and using the foam roller but it just keeps happening!! This is super common! It may just be your Calf muscles way of telling you it is too weak to tolerate the loads youre asking of it ... So, if youre getting nowhere with your stretching and foam rolling its time to add some strengthening (and double check your running load)! Click the YouTube link in our bio for some strengthening examples See more

02.01.2022 Earlier today we spoke with @painrehabguy about the large role strength training has to play for injury rehab. Carey founded @geelongphysicaltherapy with the vision of bridging the gap between getting yourself pain free after an injury and actually building a healthy, resilient body for long term wellbeing. Carey highlighted the point that passive treatments (e.g. massage) are useful initially, but can only get you so far. He talked about a need for the incl...usion of active treatment (e.g. strengthening) to get you pain free, but also to ensure you reduce your injury risk long term and optimise your performance in whatever activity you undertake. If youre currently going through the injury rehab process at the moment its an important thing to consider. But, also just as important is those who arent injured applying these ideas to their training to reduce their injury risk. If youve got a spare few minutes, jump on our IGTV to have a look. Feel free to shoot through any questions via our DMs See more