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The Endurance Physio @theendurancephysio.bsky.social · 27m

But it’s consistency and small steps over a prolonged period that creat success. The frustration of an injury or layoff can blind us sometimes when we focus on a new goal. 2/2

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The Endurance Physio @theendurancephysio.bsky.social · 27m

Here’s a throwaway line that is actually taken more seriously than I wish it was by many endurance athletes. Of course there’s sacrifice needed and at times things are hard and very challenging in order to progress. 1/2

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The Endurance Physio @theendurancephysio.bsky.social · 9h

gait analysis can inform a clinical hypothesis; it doesn’t prove cause or prescribe a change on its own. The evidence on gait retraining is specific to the runner and problem being treated, so it’s best presented as a possible tool rather than a universal fix. 7/7

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The Endurance Physio @theendurancephysio.bsky.social · 9h

We then check whether it helps the runner do more of what matters to them. Gait analysis isn’t about finding or creating the “perfect” runner. It’s about using movement to ask better questions. 6/

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The Endurance Physio @theendurancephysio.bsky.social · 9h

The video is one piece of the picture. It’s a snapshot of that runner, at that pace, on that day. If changing a running pattern is worth exploring, it should be a reasoned, collaborative trial—not a correction based on a visual rule. 5/

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The Endurance Physio @theendurancephysio.bsky.social · 9h

What happens to their symptoms during and after running? What has changed in their training, recovery or life? What can they currently tolerate? Does the movement we’re seeing matter to this runner and their goal? 4/

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The Endurance Physio @theendurancephysio.bsky.social · 9h

An expert running physio uses gait analysis to explore some much more relevant questions: What does the runner want / need to get back to? 3/

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The Endurance Physio @theendurancephysio.bsky.social · 9h

But seeing a movement pattern doesn’t tell us, by itself, that it caused pain or needs correcting. Current evidence doesn’t support using running biomechanics alone to predict injury in runners. 2/

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The Endurance Physio @theendurancephysio.bsky.social · 9h

Something we cover on The Resilient Runner is a modern approach to gait analysis. Being old, I’ve been through the whole journey. “Fixing every fault”, “Perfecting movement, thinking I could “see” everything. 1/

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The Endurance Physio @theendurancephysio.bsky.social · 15h

It’s reframing the way we think and approach an athlete as therapists. Always excited by these trips, one week home then off the New York to wrap up a busy October. Get in touch if you’d like to discuss hosting a weekend. 🧠🏃🏼🏃🏻‍♀️ 2/2

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The Endurance Physio @theendurancephysio.bsky.social · 15h

Final check pre flight to Ljubljana for a weekend of The Resilient Runner. The course has evolved so much over the last 10 years to meet the changing running world. But the experience and information I share really applies to all athletes regardless of sport. 1/2

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The Endurance Physio @theendurancephysio.bsky.social · 16h

Being injured brings a world of different frustrations, finding the little wins, no matter what they are really helps. 🎬

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The Endurance Physio @theendurancephysio.bsky.social · 17h

too many people try to achieve what are now unrealistic goals (despite previously being realistic) when injury etc strikes. 6/6

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The Endurance Physio @theendurancephysio.bsky.social · 17h

4. Keep an open mind that this a) doesn’t need to be done by a set date for most, it can be a working document for a while, and b) that it can change at any point in the season if your goals / circumstances change: 5/

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The Endurance Physio @theendurancephysio.bsky.social · 17h

3. Repeat this process as many times as necessary until your plan represents everything that gets you to your goal and simultaneously removes all the noise, unnecessary races for the goal to be met and conforms to your travel, time, budget and family commitments. 4/

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The Endurance Physio @theendurancephysio.bsky.social · 17h

It could be a race series etc or a stand alone event with other stand alone events as preparation. Then leave it alone again. 3/

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The Endurance Physio @theendurancephysio.bsky.social · 17h

2. Leave it alone for a while, then revisit it with your most sensible and realistic head on, what is the primary goal for the year? Write that down in pen and write down the major races / events that get you to that. 2/

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The Endurance Physio @theendurancephysio.bsky.social · 17h

Have you been trying to draw up your race plans for next year? Do they look a little like this? My best advice is this: 1. Write down your completely unrealistic calendar: every race you want to do if money, fitness, time, work and family etc were no object. 1/

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The Endurance Physio @theendurancephysio.bsky.social · 08/10/2026

🎬 wondering what to do in the week post race for your stiffness & soreness? It’s not what most people are telling you to do online. By all means treat yourself to that massage if you want but don’t worry about some of the silly stuff being touted. some thoughts… www.facebook.com/share/v/19Jy...

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The Endurance Physio @theendurancephysio.bsky.social · 08/10/2026

3 x 10……it’s not all bad. It’s time to put some perspective on it. Let’s reframe how we think of it, it’s never black or white.💪🎬

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The Endurance Physio @theendurancephysio.bsky.social · 08/10/2026

As many enter winter strength blocks, we may feel limited by the equipment we have at home, especially if trying to replicate gym exercises. But we are limited by our imaginations > anything else. Here’s a simple way to copy common gym exercises using a broom and band. Progress > perfection 💪🧠

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The Endurance Physio @theendurancephysio.bsky.social · 07/10/2026

Make sure you “feed your rest!”…..Here’s a short walk & talk sharing some thoughts around a common mistake that can lead to underperformance & possibly injury.🎬

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The Endurance Physio @theendurancephysio.bsky.social · 07/10/2026

“Surely you can’t help me in 1 session!?”…… Well maybe we can…….🤔 ……..

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The Endurance Physio @theendurancephysio.bsky.social · 06/10/2026

Looking forward to chatting through the programme for this years @TherapyShowUK with Matt and the @UK_STA tonight 👍

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The Endurance Physio @theendurancephysio.bsky.social · 06/10/2026

Improvements in RSI and arch stiffness were associated with improvements in 3-km time-trial performance.” García-Pinillos et al. (2020) 3/3

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The Endurance Physio @theendurancephysio.bsky.social · 06/10/2026

10 weeks (2-4 times/wk) of jump rope training, in place of 5 minutes of regular warm-up activities, was effective in improving 3-km time-trial performance, jumping ability, RSI, and arch stiffness in amateur endurance runners. 2/3

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The Endurance Physio @theendurancephysio.bsky.social · 06/10/2026

I’ve posted before about the benefits of using skipping as a bridge between injury recovery and a return to running. This study shows a benefit from skipping as a warm up alternative to improve performance. “Compared with a control warm-up routine prior to endurance-running training, 1/3

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The Endurance Physio @theendurancephysio.bsky.social · 06/10/2026

⚡ Bony tenderness at the base of the fifth metatarsal ⚡ Bony tenderness at the navicular bone These simple checks can save time, improve decision-making, and avoid unnecessary X-rays ✅ If in doubt, always seek professional opinion. 7/7

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The Endurance Physio @theendurancephysio.bsky.social · 06/10/2026

👣 Foot X-Ray Recommended if pain is present at the midfoot zone and ONE of the following: ❌ Unable to weight-bear for 4 steps immediately after injury and in A&E 6/

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The Endurance Physio @theendurancephysio.bsky.social · 06/10/2026

⚡ Bony tenderness along the distal 6 cm of the posterior edge of the tibia or tip of the medial malleolus ⚡ Bony tenderness along the distal 6 cm of the posterior edge of the fibula or tip of the lateral malleolus 5/

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The Endurance Physio @theendurancephysio.bsky.social · 06/10/2026

Here’s a quick overview 👇 🦶 Ankle X-Ray Recommended if pain is present at the malleolar zone and ONE of the following: ❌ Unable to weight-bear for 4 steps immediately after injury and in A&E 4/

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The Endurance Physio @theendurancephysio.bsky.social · 06/10/2026

While they’re not perfect, these evidence-based guidelines can help reduce unnecessary imaging and radiation exposure (NICE 2020), as well as helping guide you to know when you should get imaging. 3/

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The Endurance Physio @theendurancephysio.bsky.social · 06/10/2026

When assessing foot or ankle injuries, the Ottawa Ankle Rules can be a really useful guide to help determine whether an X-ray is needed to rule out a fracture. 2/

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The Endurance Physio @theendurancephysio.bsky.social · 06/10/2026

It’s worrying when you’ve twisted your ankle or taken a fall? Weight bearing, swelling and pain can be really debilitating and you’re left wondering if you’ve done something serious? 1/

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The Endurance Physio @theendurancephysio.bsky.social · 05/10/2026

With lots of autumn races going on I’ve been asked this x 100 in the last 10-14 days. As ever, it depends. How hard did you run? How depleted/fatigued are you? What does normal recovery look like? How fast do you recover? What’s next on the agenda?

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The Endurance Physio @theendurancephysio.bsky.social · 05/10/2026

but let’s not aim for “optimal” or “standardised” ranges and positions that in reality, a tiny %age of the population have or can achieve. But we need to ask the Q, is the variation normal? 6/6

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The Endurance Physio @theendurancephysio.bsky.social · 05/10/2026

So by all means, aim to improve form if a novice or beginner, aim to have a smoother, more efficient movement for you, work towards angles and degrees at joints that may make it more effective, 5/

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The Endurance Physio @theendurancephysio.bsky.social · 05/10/2026

The list of potential reasons is literally to long to list, but includes femur and femoral neck length, femoral neck angle, hip socket angle and depth, femoral torsion angle, foot and ankle anatomy and can all be influenced by previous injury, pathology, training, age and even ethnicity. 4/

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The Endurance Physio @theendurancephysio.bsky.social · 05/10/2026

However natural human anatomical variation determines we all move differently, many even move different leg to leg let alone compared to other people. 3/

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The Endurance Physio @theendurancephysio.bsky.social · 05/10/2026

Athletes either have predisposed beliefs are around “perfect form” or are being influenced by friends, coaches, therapists and trainers who believe that the perfect form exists. 2/

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The Endurance Physio @theendurancephysio.bsky.social · 05/10/2026

It’s fantastic to see so many endurance athletes hitting the strength work this winter. As a result I’ve been inundated with Q’s around technique, form and movement preparation. By far the most common surrounds the squat. 1/

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The Endurance Physio @theendurancephysio.bsky.social · 04/10/2026

This practical, no-nonsense webinar will show you how to train smarter this winter — not just harder Ticket purchases includes unlimited access to a recording, so don't worry if you cannot attend live. Grab yours here:⬇️ www.eventbrite.com/e/strong-win...

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The Endurance Physio @theendurancephysio.bsky.social · 04/10/2026

Some thoughts on the cancellation of Ironman Barcelona🎬 www.facebook.com/share/v/19cC...

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The Endurance Physio @theendurancephysio.bsky.social · 04/10/2026

🎬 Fact v Feeling: How do we actually Balance cold immersion / heat application & placebo in a real world context??? I’m asked more & more about this in today’s world where everyone seems to have easier access to these modalities. Here’s some thoughts. www.facebook.com/share/v/1CA2...

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The Endurance Physio @theendurancephysio.bsky.social · 04/10/2026

Your watch records what you did. Your coach notices how you approach it. 👀

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The Endurance Physio @theendurancephysio.bsky.social · 03/10/2026

🎬 foot care is about inspection > management- and that’s your responsibility as an athlete 🦶👀🤔 www.facebook.com/share/v/1D2C...

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The Endurance Physio @theendurancephysio.bsky.social · 03/10/2026

I just wanted to take this opportunity to publicly apologise for my awful habit of always making your rehab harder just as it starts to get easy. I’ll try to be better, but I can’t promise anything …….

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The Endurance Physio @theendurancephysio.bsky.social · 02/10/2026

A little deliberate focus on the discipline of the rest periods and it’s easy to bring it all back on track. So be mindful of rest periods, they really can be your best friend or your worst enemy. 5/5

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