10 key points to perform and stay an injury-free runner
Here are the different points most runners want to consider in order to increase their performance while minimizing...
Read this resourceKey points of a runner’s knee clinical assessment
A non-traumatic knee problem is, most of the time, linked to something happening upstream - the hip - or downstream...
Read this resourceCan runners’ gait be effectively re-trained?
Running mechanics have often been cited as potential causes for running-related injuries. It is believed that altering...
Read this resourceHip to foot relationship and running injuries
Torsional forces commonly happen during running, and their increase is believed to be associated with higher injury...
Read this resourceThe hip anatomical alignment and flexibility
There are very few scientific proofs about the reliability and validity of hip and pelvic alignment measures. A longer...
Read this resourceHip strength and running injuries
The first 20% of the stance phase - from landing to toes-off - relies predominantly on our quadriceps and gluteus muscles....
Read this resourceAssessing hip mechanics for runners
Over the past 20 years, the hip joint has been focused as a key injury predictor. When the knee flexes, internally rotates...
Read this resourceThe importance of our knee muscles flexibility
There is a hole in scientific research when assessing our knee muscles. While the quadriceps and hamstrings have been...
Read this resourceThe anatomical alignment of the knee
It has been discussed for a long time that our pelvis/hip structure may influence the running-related injury rate. ...
Read this resourceA basic knee muscles overview
Several muscles cross the knee, to provide dynamic control and stability. Hamstrings and quadriceps are key muscles...
Read this resourceThe basics of running knee biomechanics
During foot pronation, with the rearfoot fixed to the ground, your leg will usually follow the movement of your upper...
Read this resourceFoot orthotics and running
Foot orthotics have been proven to help with the treatment of running-related musculoskeletal injuries. 70 to 80% of...
Read this resourceFootwear research findings
Research is conflictual when it comes down to the type of shoe you wear, and the associated injury-rate. Despite this...
Read this resourceWhat are risk factors for a running overuse injury?
As for many injuries, it is hard to identify one unique factor that puts you at risk of an overuse injury. Remember...
Read this resourceFoot mechanics #2
During the first half of the stance, the midfoot and the forefoot do the majority of the work, in comparison to the...
Read this resourceFoot mechanics #1
Starting to talk about the foot makes perfect sense. It all starts from here. Every time you land on the foot, the ground...
Read this resourceThe 4 main factors causing you pain while running
A large amount of speculation exists regarding the mechanisms of running injuries. Even though there is conflictual...
Read this resourceThe second most common knee pain for runners
Iliotibial band syndrome or ITBS is the second most common knee pain with runners and the most common one on the lateral...
Read this resourceThe first and most common knee pain for runners
Introduction Patellofemoral pain syndrome or PFPS is one of the most common injuries in running and jumping. It accounts...
Read this resourceCommon running-related injuries – the knee
Almost half of the overuse running injuries are located at the knee. Patellofemoral pain - or PFP - is the most common,...
Read this resourceDefining a running overuse injury
This type of injury affects the musculoskeletal system, resulting from the combined fatigue over a period of time, beyond...
Read this resourceWhy you should know your health insurance better
Insurance companies often have different, specific policies. Most of the time, they should provide comprehensive outpatient...
Read this resourceThe relationship between spine flexion during lifting and low back pain
We hear it all the time. “Keep your back straight. Use your legs”. But do these popular advice really impact the...
Read this resourceUnderstanding pain – part 2
The danger sensors The body contains millions of sensors that convey information towards the spinal cord. Sensors are...
Read this resourceHealthy diet to stay healthy and fight COVID-19
First and foremost, follow national guidance for preventing COVID-19: avoid spreading the virus and cut your chances...
Read this resourceBest and worse foods during healing
Proliferation and remodeling phase After the initial “inflammatory soup” which starts most healing processes, you...
Read this resourceMore on the Achilles tendon pain
In your running journeys, many of you will have noticed this niggling stiffness or soreness around the back of your...
Read this resourceUnderstanding pain – part 1
None of us want to experience pain, but pain remains a necessary part of life. It protects and alerts us. It forces...
Read this resourceWhy is inflammation useful?
Inflammation is critical, as it starts the healing process. But too much can cause additional damage. Managing food...
Read this resourceWhat can cause back pain
Low back pain is the leading cause of disability in the world and 85% of us will experience back pain at some stage...
Read this resourceBJJ: what you need to be careful about with Brazilian Jiu-Jitsu
We see people getting injured at BJJ on a regular basis. From our experience, neck and knees are the two most frequent...
Read this resourceThe concept of intuitive eating
Diets and restrictions are all over the place. Blogs, social medias, every week you read about this new miraculous method...
Read this resourcePlantar heel pain – what is it and what to do about it
Definition. 1 in 10 of us will suffer from heel pain at some point in our lives and it most definitely something we...
Read this resourceNatural detoxification
Detoxification is the physiological removal of toxic substances from within your body. Your lymph and circulatory system...
Read this resourceKnee pain and running – part 2
Continuing on from our last post about knee pain when running, here are factors physiotherapists consider regarding...
Read this resourceKnee pain and running – part 1
You’re 7km into your weekend run. You’ve got your new running shoes on. You’re feeling fast, you’re in the zone....
Read this resourceThe importance of sleep
Understanding sleep, the power of it and how to get as much high-quality sleep as possible is one of the healthiest...
Read this resourceNutritional Tips for Healthy Vegan Diet
Plant-based and vegan diets are getting more and more popular. Vegan diets are very healthy and are very helpful with...
Read this resourceFunctional nutrition
Following a generic, not personalized type of diet might not be as efficient as a personalized diet. Following a diet...
Read this resourceACL rupture – Why I decided to go conservative?
The decision After I completely tore my ACL playing field hockey in November 2018, I was almost immediately booking...
Read this resourceShoulder pain
If you’ve ever had shoulder pain before, you would be well aware of how frustrating and inconvenient it can be. Swimming,...
Read this resourceUnderstanding diastasis recti – part 2
In part 1 we looked at what a diastasis recti is and common things to look out for if you suspect you might have a diastasis....
Read this resourceUnderstanding diastasis recti – part 1
There is so much pressure nowadays for mums to “bounce back” after having a baby. We are bombarded with unhelpful...
Read this resourceAcute ankle sprain injury
Ankle sprain, or "twisting" / "rolling" the ankle is a common injury seen in sports requiring jumping and landing on...
Read this resourceAchilles tendon pain and running
The Achilles tendon is the part of your calf muscles that attaches to your heel.The main role of this structure is to...
Read this resourcePrepare your body for ski season
Asia is quickly turning into a world leading ski resort destination. Japan has always been on the radar for powder hounds...
Read this resourceACL Reconstruction – They aren’t all the same!
Each orthopedic surgeon has their specific way of doing an Anterior Cruciate Ligament Reconstruction (ACLR). I think...
Read this resourceWatermelon Ginger Hydration Drink
Ingredients 1 cup fresh watermelon, diced or cubed 1½ cups chilled berry flavored tea (herbal or green) such as pomegranate,...
Read this resourceEnergy Power Muffin Grain-Free & Gluten-Free
Ingredients: 2 cups spinach 1 ripe banana 1 cup apple sauce 1 ½ cups unsweetened almond milk ½ cup Swerve, natural...
Read this resourceQuinoa Chia Seeds Vegan Flatbread
Ingredients: • 1 cup (160 g) uncooked quinoa • 2 cups (500 mL) plus 3/4 cup (180 mL) water, divided • 3 tbsp....
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