FKB Physio

Inservice today with Frances, Jaslynn & Sarah discussing MTSS / shin splints / shin bony stress reactions etc… Summarised the podcast by @shoulder_physio about this paper as well as an interview with @stressfracturephysio and looking through a few papers ourselves. We deal so frequently with osteoporosis and osteopenia - it’s interesting to look at a different type of bony issue that seems to be on the rise with the increase in people taking up running as of late! #mtss #shinsplints #shinpain #runninginjury

Stolen from @greglehman . Makes so much sense to me, & it’s funny how after so many years in practice these little tweaks and reframes can really help improve and redirect practice 🤗 #physio #physiotherapy #rehab

New position statement on resistance training is out! I didn’t mention it on the slides, but the above appears to be true for all genders and all ages. 🙂 #strengthtraining #resistancetraining #hypertrophy

Strength training for me at the moment involves loosely following a program I wrote for myself 3 days week. I’m currently prioritising improving cardio fitness more, so have dropped 1-2 hours a week of strength training to make room for that. My goal is to maintain strength and muscle in the mean time. I would love to be progressing strength, or adding muscle, but am realistic that I haven’t been progressing either of those things for a long time now and maintenance is the current goal. I’m ok with that. I organise my program generally as: big, compound movement first; more isolated movements to follow, generally in upper body/ lower body super sets to save time. Session ~ 45-60 minutes in length. For the compound movement (squat, bench or deadlift), I tend to do 4x4-6 reps, not including a warm up set. I much prefer lower reps of heavy compound movements because they are HARD, and I prefer loading them up heavy, but doing less of them. (Side note: I have been rehabbing a hamstring issue left over from hyrox & removed squats/deadlifts for a few weeks. When I added them back in, I increased to 8-10 reps at a much lighter weight.) For the other movements, I tend to do 3x8-12. I rarely go to 12 reps. Im likely to do 8 reps of something like lat pulldown or split squats, which use multiple muscle groups, and 10 reps of something like knee extension, which uses less. I rarely go to 12 reps on anything. I know that as long as I am picking heavy weights, (heavy meaning, the last few reps are very challenging - not a specific number) the exercise will be effective. I find it boring to do lots of reps, hence defaulting to picking weights heavy enough I cant make it to 12 reps. Because of years of training, I know what weights to pick to make an 8 rep set feel adequately hard by the end. But I try to be honest with myself and do more reps if the weight is feeling easy that day. Strength training does not need to be extremely specific - having general parameters like I have outlined here helps to maintain efficacy while also allowing the workout to adapt to the realities of life! #strengthtraining #longevity

Great weekend for Sarah and I at @greglehman ‘s running resiliency course. Have done Greg’s other course and this was just as good. Summary of main take aways to follow! #movementoptimism #running

A new client a few weeks ago asked us this question. It’s a good question. Some people need our service. Generally those who have diagnosed health conditions, are completely new to exercise, are nervous to go into gyms, or a combo of all of the above. Heaps of people don’t need our services :) or would like guidance from us about what to focus on to then take away and do themselves. What a lucky country we live in that there are lots of different options for people depending on what they need. #osteoporosis #osteopenia #strengthtraining #longevity

2 weeks ago, Josh from @ideal_dexa_clinic and I did a seminar about exercise and nutrition for bone health. It is perhaps the 5th or so seminar I’ve done on this topic, and while the general gist is the same, some of the specifics are really different from when I first spoke 4-5 years ago about it. Staying on top of the research is something i value so much, and doing a seminar is always a good way to review and check to make sure everything is up to date. More to come this year 😍 #bonehealth #bonedensity #healthyageing

Do you want to know more about how to support the health of your muscles and bones as effectively as possible for as many years as possible? With research continually evolving in this space we are keen to present the 2026 recommendations for exercise & nutrition to support bone health 💪🏻 🦴 Join @josh_does_health from @ideal_dexa_clinic and myself on Feb 12 6pm at goodlife lutwyche. Link for tickets in bio. #bonehealth #bonedensity #menopause

Joining the 10 year trend. My 2 years (1 year NHS 1 year private) in the UK 2016-2018 changed my life and saved my career as a physio. I guess I had in the back of my mind I wanted to try having a practice and doing things my way even then. I feel like I have put into practice all the things I wanted to to make being a physio feel manageable in the long term. To be honest, the financial pressure and the effect it had on the type of service we offer as outpatient physios is what made me really dislike the job. Ie I didn’t want to see patients more often than I felt I needed to, or try to jam 15 sessions in a day (my mind BOGGLES that i could manage that day in day out .) Now that I’m doing things a way that feels better for me & trying to create a more manageable role for my staff, I have way more understanding as to why private practices are often run the way they are. Without government funding for physio it is honestly so difficult to provide good service at a fee that seems fair and to not have the job lead to burn out within a few years. But we are trying nonetheless & we are getting there! I believe in physio as something that can provide so much value and believing in something makes it worth pushing for ! 2016 me feels forever ago but the seeds for 2026 me were there ! #physio #10yeartrend

12 Feb join @josh_does_health @ideal_dexa_clinic and myself for an information session on exercise & dietary strategies to support bone health. Updated every time we do it in line with research as it comes out. Link to tickets is in bio. #osteoporosis #menopause #womenshealth #bonehealth

A goal I have this year is to try and regain some strength I have lost in the past year. I’m aiming for consistently 3 days of strength training this year (used to be 4 when it was my main focus; often only 2 in recent months which I don’t feel is enough). Am making one day purely upper body to help lower body recover better as all other training I’m doing is heavy on the legs and they are feeling it. It is super difficult for me to ever accept doing less of something than I think I “should be able to” (Hellooo the reason I am often injured & the worst patient 😂😂 at least this means I can relate to patients who are just like me 😁). But trying to consistently strength train 3x a week, all sessions with legs included, was actually a barrier to me getting that third session in (when Hyrox sessions have lunges etc in them too). I set some goals for the end of last year but essentially just got a bit worse at everything and achieved none of them other than completing first solo Hyrox. 🥲🫠 Realities of life! Hoping to eventually achieve - gradually and with better organised/ more logical training schedule and hopefully less life stress - the goals I set at some point this year! But even if not I have this process goal rather than an outcome goal that I can try to maintain. #strengthtraining #goals

2025 was a big year for us at FKB Physio! We welcomed 2 new staff, Jaslynn and Surabhi, bringing our team to 7. We now have 4 physios (Jaslynn, Katherine, myself and Sarah L to R) and 3 admins (Surabhi, Mel and Annaliese). I am so grateful to have found this great crew and looking forward to continuing with them in 2026. We welcomed new clients and new partnerships, did a lot of networking, had a lot of inservices, and put in a lot of work to make our business run more smoothly and provide better service for our clients. We are adding a few new classes to the timetable for next year (stay tuned about these) and I am hoping to bring a lot more online content next year - with the first thing ready to launch in February! Some memorable clinic moments this year: - Our clients forming such strong friendships that they visit each other in hospital and look after each other’s pets when they’re on holidays - Our clients being able to participate more in their lives as a result of feeling healthier - People reaching their 400th class and going into their 6th year of classes with us It feels pretty good to see what we have been able to create over the last 5 years :) Let’s see where things go in 2026! #physio #brisbane

Congratulations to our physio Sarah who has completed her level 1 APA women’s health physiotherapy course! Such a great area to upskill in and have a better idea of what tips can help support our clients better as well as know when referral onto a specialist women’s health physio is required. Good to know there is so much progress happening in this area, too. #womenshealth #physio

This was a great paper to come out this year dispelling many myths around low back pain in older adults. It isn’t all doom and gloom and there is hope without having to do anything drastic, lots of the time. Thanks Jaslynn for making this one :) Ammendolia C. Ten myths of back pain in older adults that can lead to ineffective and harmful care. Chiropr Man Therap. 2025 Oct 15;33(1):45. doi: 10.1186/s12998-025-00609-9. PMID: 41094694; PMCID: PMC12522943. #lowbackpain #backpain

Thanks @flipsidenutritionau for our inservice today on navigating particularly tricky conversations & situations with our clients in the clinic. Maddy practices in line with the health at every size model and promotes inclusive care for all bodies and had some great tips to make our clinic as much of a safe space as possible for everyone. Thank you Maddy! #haes

A reminder that this is on next weekend ! 🎉 #christmasparty

I have had multiple women tell me recently they’ve stopped doing harder forms of cardio or cardio that doesn’t fit neatly into high or low intensity because of info they’ve heard on podcasts telling them it’s bad for them. What if you are a woman that wants to do Hyrox or a marathon or any other sort of fitness endeavour that requires doing lots of moderate to hard cardio? Also most people aren’t meeting exercise guidelines … & doing hard / vigorous exercise carries significant clear health benefits … it is frustrating for women to hear advice telling them it’s bad for them and their hormones! I feel like it’s simple: do lots of movement that gets your heart rate up. Do some of this at an intensity that gets it up a lot. Lift weights a few times a week, to a point that means you are working hard. It doesn’t need to be more complicated than that. I don’t have enough knowledge to accurately debunk, but @doclyssfitness @drlaurencs1 do. #cardio #exercise #menopause

Congratulations to our physio Jaslynn for completing her first short course triathlon a few weeks ago! Jaslynn also does BJJ & it’s great to have exposure to a wider range of physical experiences within the team - I always think seeing a physio who has experienced the demands of a particular sport themselves is really helpful. Jaslynn is looking forward to more triathlons next year 👏🏻 🏃‍♀️ 🚴‍♀️ 🏊 nice work! #triathlon #physio #bjj

It is a common idea held by many that running causes damage and wear and tear to the knee joints. Unfortunately, being told that running guarantees the need for joint replacements later in life is not rare! Let’s look to the research to see if this is evidence based: A few systematic reviews (Ref 1,2,4 cited in comments) combining lots of observational studies show that recreational runners actually have arthritis rates below those of the regular population. (Elite runners have higher rates, just slightly). This is only observational data, however, you’d think that if it was a clear link that running increases rates of OA we would be able to see it in observational data (the combined number of people in these studies is in the thousands). Another study (Horga et al., 2019) follows marathon runners over a 4 month training cycle and shows not just no worsening of their knee joint health (eg about 40% had meniscus tears going in that were no worse after) but potential improvements in their cartilage thickness. Using a joint often results in changes in the joint to make it stronger (the same way muscles and bones work), not weaker. As such, thinking of exercise for joints as “wear and repair” may be more accurate than “wear and tear”. It is always so disappointing when people are advised against doing hard forms of exercise, when the benefits of exercise (& hard exercise!) are SO significant - you can get osteoarthritis without ever performing a single run. To me it make sense to do the exercise! #running #kneepain #osteoarthritis #physio

You can never lift weights and have great bone density. You can lift all the weights and have low bone density. Do I think all people especially those over 50 should lift weights? Yes, because it’s really the only super effective way to reduce muscle loss & is great to reduce risk of falls etc. Do I think people should lift weights even if they have good BMD? Yes - see above. Do I approach a low BMD person differently to a high BMD person when they both want to lift weights? Kinda - I know I’m more likely to push the person with low bone health a bit more to try and “move the needle”. I would also push someone who really wanted to get super strong. But if they’re showing up every week, have good bone strength and don’t want to go super hard, I dont really try and push that. Patient centred care in action I think/ hope! #osteoporosis #bonedensity #osteopenia

What makes our classes at FKB physio different? We measure your progress and make sure you are progressively overloading over time. Each of our clients have their own program. On paper, because I am old school 😂 We keep track of what weights you are doing, on your own program and work with you to gradually increase them over time. Over time, as things get easier, you will find you can do more reps, or heavier weights, without being substantially more fatigued by the end. This concept is called progressive overload, where something is made more intense once it becomes easy for you. We do this fairly slowly and subtly so that you never really feel like you are being pushed too far beyond what is do-able. As you get more experienced you will find you are better at pushing more towards things that feel ‘hard’. This is important to make changes to muscle and bone strength on an ongoing basis 🦴 #osteoporosis #osteopenia #bonedensity #bonehealth #physio #menopause

To make a a claim as bold as saying that a type of shoes reduces fracture risk is a HUGE CALL. For reference the research shows resistance exercise most likely improves bone density but struggles to then make the next leap to that then reducing fracture risk, citing the need for thousands of study participants over tens of years to know if that’s true with some degree of certainty. Of course footwear companies are not subject to the same level of scrutiny as medical journals, and also, not to the same level as healthcare professionals - we aren’t allowed to use patient testimonials in our marketing . There’s a reason we have never shared anything related to whether our individual clients see bone density improvements or not - that’s for the research to show, as individual stories / anecdotes are not reliable. Dislike ads that prey on vulnerable people with health conditions 😡 Ps I cannot find a single paper linking barefoot shoes to bone health other than in the context of runners and stress fractures & minimalist shoes are not coming out on top there ! #physio #bonehealth #bonedensity #osteoporosis #osteopenia

Have been trying to juggle strength training / running / group fitness / Hyrox training as first solo Hyrox is in less than month! Definitely finding recovery on the legs is the hardest to manage but (logically) reducing volume(less sets & reps) has helped and keeping intensity high - ish with some heavy - ish singles helps satisfy my desire to lift heavy ! Still some dodgy moments with the lower back deadlifting but am listening & no dramatic set backs as yet 👍👍 Absolutely adamant not to lose any muscle mass seeing as my 37th birthday is fast approaching this week 👀 #physio #hyrox #strengthtraining

🥹🥹 I love these videos!! And can confirm that Gail has one of the strongest lat pull downs in our classes 💁🏼‍♀️ So good to see people progress over the years 🤩 #latpulldown #physio #bonehealth #strengthtraining #bonedensity #gym

Post motivated by listening to @movementlogictutorials podcast around whether it’s necessary to lift heavy for bone density or not. In the ep they discuss issues they’ve had on social media with the “everything can help” narrative. Yes: good for accessibility ¬t gate keeping ¬t being scary No: not good for actually giving people some tangible options if they’re already exercising a fair bit I have 1000 thoughts , as always, hoping to do a purchase rebrand and relaunch next year where I can express them in detail like these ladies do & can only hope to have a similar level of humility / banter / nuance / smartness #bonehealth #bonedensity #osteopenia #osteoporosis

I have to say I was shook by dad’s honest response to his 400 class milestone ! Dad’s bone density is seemingly pretty good, but we focus more on general strength & maintaining his agility for tennis. Like he says 400 is a pretty major milestone. Go dad! Ft. Perisher blue t shirt presumably from many years ago, thanks to Dad for introducing me to the snow as a teenager as well ⛄️ (Note: he does have a 400 milestone shirt that wasn’t in the video as this was a retake - the first one I recorded I didn’t turn the mics on for so we lost it 🥲) #physio #strengthtraining #gym #healthyageing

Seminar Postponed to Feb next year . Tentatively selected a date mid month but TBC closer to the time. #bonehealth

Because everyone in our team is a physio, we change your program as needed to accommodate for aches, pains, new injuries or new medical history. Our number one goal is to keep you moving :) #physio #bonehealth #strengthtraining #bonedensity #gym

Another few options for back extensor strength that don’t involve deadlifts: - prone extension on the ground - back extensions on a machine I think of these as accessories to the main lifts, but they can be great in isolation as well and can add things like pauses, longer static holds, higher repetitions or even small weights to make more challenging. #Backextension #backstrength

Thanks Jaslynn for her blog post on FAI / femoroacetabular impingement (pain in the hip!). Infographics to come. Check it out at www.fkbphysio.com #fai #hippain #hip #rehab

🫠🫠 every time . 😂 on day 8, fingers crossed it is actually just the blood donation and not secretly my fears coming true Thanks to Tim for some fun bright clothes to brighten my recently a little overly negative vibe ⭐️ #running #fitness

As we enter the last few months of the year we have a few empty spots on our time table that have opened up and are available. New Year can feel like the right time to start a new routine, but why not get in early & start the habit now? Most health funds reset at the start of the year, & if you are eligible for a care plan but haven’t used the visits for this calendar year yet, it can be an excellent time to get started 💪🏻 Link to book an initial consultation is in the bio #bonedensity #strengthtraining #gym #physio

Barbell deadlifts aren’t for everyone! But training the hip hinge pattern feels important, particularly to strengthen lower back (bones and muscles). 2 alternatives : - we love the trap bar . Similar movement, can be made heavy, less daunting, and more efficient making it feel better in many cases. - RDLs (Romanian deadlifts). These are done from the top down. Generally won’t be as heavy, but also can feel less intimidating than lifting the weight off the ground. Complete alternatives post to come! #physio #deadlifts #RDLs

Seminar time again! Anyone welcome & have updated the talk since June. Link to register in bio! @josh_does_health #osteoporosis #bonedensity #osteopenia

Absolutely adamant that I am going to have some sort of online offering available by next year. We have a green wall at home randomly - turns out it’s perfect for recording videos and overlaying the background 😂 #onlineprogram #bonedensity

Valid reasons to like the leg press: - being able to sit down in it - being able to boast about the weights on it Robyn has chosen the latter. Good on you Robyn! Leg press is also a great alternative to barbell squats as it can be loaded up but doesn’t require balance or shoulder mobility. #Legpress #bonehealth #physio #strengthtraining #bonedensity #osteoporosis

Did not expect two hilly & painful hikes to make my long term hip pain heaps better, but here we are! #physio #hippain #rehab

Small group strength classes for bone health & longevity at FKB physio! All levels welcome, each person follows their own individualised program. Book an initial consultation today to get started - link in bio! #physio #bonehealth #strengthtraining #bonedensity #osteoporosis #menopause

Thanks Sarah for our inservice on thoracic outlet syndrome today! #physio #thoracicoutlet #TOS #rehab

I have the genes for haemachromatosis. So I have always had my iron levels tested - the condition means you are not as good at getting rid of iron and it accumulates in the body. My iron stores have been high (above 200 which is the upper limit for women) for as long as I can remember, but in the last 2 years they have snuck over 300, twice, prompting the GP to suggest I start “venesection” - ie donating blood to get rid of the iron 🩸 I am SUPER SQUEAMISH and so this was quite upsetting as I am a fainter and had no idea how I’d get through a blood donation. Brought my partner along to the first one and read every possible reddit thread for tips 😅 still had a vasovagal when I tried to stand and had to stay there for ages. On Friday I gave blood for the third time (500mL) in about 14 weeks. My tried and tested strategies : chips, chocolate and apple juice pre; staminade and party pies after; lying as reclined as possible with my knees up; tensing my abs and inner thighs hard the whole time; and having the chair inclined gradually every 5 minutes afterwards has worked well and I actually enjoyed the experience !! So interesting feeling what a sense of control over a medical experience can do - always have take aways for my practice from things like this. I am gonna hold off until after Hyrox for the next one - meant to be monthly for a few more times to get it under 100 - as I find cardio is extremely unpleasant and hard for ~ 10 days post donation and I don’t want that closer to the event. This is so minor compared to other people and the medical stuff they have to endure but it was still a bit of a thing for me . Interested to see if having normal iron stores affects cardio , too 🤔 #haemachromatosis #iron

I essentially haven’t been trying to progress any of my lifts for ~ a year. Just turning up and training, with the program I made myself, going on feel, and including way more cardio. It’s been really good as I essentially always enjoy my session! But I did slowly lose heaps of strength, despite consistently training, just never really going super hard especially on the main lifts. (7/10 effort at all times ish). Hyrox solo is happening at the end of the year - mainly need to focus on being more intentional with differently paced runs & more running volume for that I reckon - but seemed like time to maybe try and push strength a bit more too. Reduced my strength training days from 4 to 3 to fit in enough Hyrox training and will actually try and go a bit heavier each week on the main lifts as well as accessories where possible, throw in some more low rep stuff as well. Thought it was worth sharing as these lifts are so far away from any PBs or anything but that is the reality of training for life / health / longevity / the long run / etc - it’s not always PB town ! #bench #deadlift #chinups

The best possible answer: I get to show off how strong I am to my kids! 😎 #Deadlifts #physio #bonehealth #strengthtraining #bonedensity #gym #osteoporosis

“I have bursitis in my hip, I need a cortisone shot” Another commmonnnn scenario at work! This one bugs me a bit because it is rarely bursitis, rather, gluteal tendinopathy + bursitis, or just tendinopathy.. and this matters! I would never recommend someone get a cortisone for a tendon problem. I think patients deserve to have all the info & decide if they definitely want a cortisone shot knowing that it isn’t indicated for tendons (obviously I support patient’s decisions to have one if they have all the info & there is bursitis there also). Unfortunately they are often just told , that they have bursitis and the treatment is an injection. As I get further into my career I’ve become less able to have these sort of hard conversations with people but I am very happy to try and disseminate the information to the population at large to improve understanding 😃 blog post and infographic in the works #glutealtendinopathy #hippain #physio #rehab

Fridays at 11am. My parents and one of their long term friends, and their dog Louis, the “OG” FKB physio class circa July 2020. Positions 1 and 2 on our leaderboard at >400 classes! (Mum attends once a week not 2 so she is not in the top 5). Mum also repping new pastel purple t shirt - both of us cannot help getting new colours all the time 😅 Go team! (Ps, 1.2x body weight on the trap bar for those counting) #physio #bonehealth #strengthtraining #bonedensity #gym

Made a little guide about what you might want to buy if you’re setting up your own home gym. This is a precursor to slowly releasing some programs people can do from home. You can download the guide at our website www.fkbphysio.com under the resources tab. Any feedback welcome , too! #homegym #strengthtraining #healthyageing

A convo had on the daily in our classes: “Do two sets of 5 first , then you start your 5x5 rounds” “Ok so it’s 7 rounds” “Kind of .. but not really, the first 2 don’t count” “ 😳😡😭” 😅 it’s funny because I never think of the warm ups as really being anything, they’re just warm ups! I also see them as “building up” weights - to me there’s no point doing 2 warm up sets at the same weight. When I’m training I just go by feel as to how many reps I do and for how many sets as a warm up - it’s unstructured. That works well if you are confident but if not some structure can help. The relatively heavier and lower rep your working sets will be, the more warm ups probably required . Eg doing 8 reps = probs 1-2warm up round of 4-6 Eg doing 1 rep = maybe 3-5 warm ups of 5/3/1/1 etc #strengthtraining #warmups #lifting

Your bones will be affected by exercise performed by the muscles that attach to those bones. Eg if you sit down and do bicep curls, your forearm and upper arm bones might see changes but probably not your hips. Although bone density scans often only show hips and lower back, it’s important to do exercises across the whole body as it’s likely the bone density impacts will be across the whole skeleton. #bonehealth #bonedensity #osteoporosis

People on instagram with an anatomical model & a very simple solution to pain are generally massively dismissing the extreme complexity of the human body and what can lead to long term pain problems! It’s so hard because they often sound so smart and so credible (anatomy models and drawings !!!) but honestly to put long standing pain down to a simple tight / weak muscle that can be fixed with a certain exercise is actually an extremely basic take on the situation. Be wary ! We are adaptable complex (amazing) living things with brains and environmental and social influences and while very simple explanations may sound super appealing, especially to vulnerable people in pain, they’re not usually the silver bullet many would hope . #Pain #injury #rehab #physio

Good on you June & I’m glad to hear the bush regeneration (so worthwhile!) is a little bit easier as a result of your improving strength! #Bonedensity #osteoporosis #osteopenia

This is what it’s all about! I have gravitated towards prioritising strength training interventions with my clients for years and this is precisely why: the benefits it gives for so many reasons outside of what the person may have initially sought our guidance for! There is something so rewarding and powerful about being able to lift heavy weights and it’s heartwarming when you see someone else discover it 🥹 #deadlifts #strengthtraining

Originally when we started classes at FKB physio I wasnt 100% sure if what we did for ~ 60% of the class (lifted moderate weights for higher reps) was evidence based for bone health - just that the heavy low rep lifts we did at the start were. Intuitively, though, it felt like training in the way that people usually do to build strength and muscle (variety of reps, whole body exercise, progress when it feels easy, etc), made sense. Now I feel more comfortable that the research shows that this is indeed an appropriate way to exercise for bone health, but I think the messaging on social media can still be confusing! I meet people all the time who have been told that despite their bone health still declining & them having osteopenia/osteoporosis etc, that walking + doing yoga / pilates with very light weights means they are already doing all they can from an exercise perspective & therefore they may need medical intervention to manage their situation. For these people, they may actually benefit from lifting heavier for low reps. But, I dont want anyone to be too scared to start exercising as they think we will be encouraging everyone to deadlift their bodyweight equivalent eventually (no! Only those that want to try and achieve this!). I think its important to convey the nuance here - the type of exercise that may help build/maintain bone is likely different for different people depending on their unique circumstances, and as usual, blanket social media statements on the topic can often miss the mark! #osteopenia #osteoporosis

Believing that your body is strong and capable and can recover from pain or injury is actually such an important base to start from when you develop new pain / an injury. I get as frustrated as the next person when something new on me starts hurting (it’s often!) but I don’t actually think it means I’m broken or fragile. While I may not be able to do particular things I can always do something else. I forget that generally, people coming to see us as Physios for a new pain do not believe this, and I actually think it’s a super helpful and important concept to try and instill in people, as it is such a helpful starting point when navigating pain and injury. Sore but not broken! Strong but sore Resilient What do you think? #Pain #injury #physio #rehab

New podcast ep is up discussing pelvic health & covering topics such as leaking with lifting, being given weight lifting restrictions with lifting because of the pelvic floor, and other pelvic health topics with @sabasanaei @circleoflifephysio Can find on YouTube also . #pelvichealth #womenshealth

I seem to have missed ever feeling embarrassed about sweating - which I am grateful for & can probably thank early intro to gym & instructors encouraging it! I have only been exposed to “sweat shame” since starting FKB physio and hardworking clients feeling embarrassed for sweating. I 100% started sweating more when I first got fitter back in the day when I first started instructing and the internet tells me this is a real thing - more efficient cooling mechanisms = more sweat. This sweat patch is from working out inside in spring in an air conditioned gym. I wet wiped my way around the gym due to droplets falling from my head onto the floor. #sweat #gym

Thanks so much to Cristina @stridefootcare for coming and delivering us an inservice on gait analysis and footwear recommendations and considerations for different conditions. Really appreciate how much work you put into the session! #gaitanalysis #podiatry #footwear

There is an idea out there (largely due to one study) that you need to lift heavy & at low reps to build bone density. Recently there are lots of posts etc suggesting you do not need to lift heavy - that lifting at a moderate intensity (eg 10-12-15 reps, but going towards failure) will also be effective. There are a number of systematic reviews (quoted in previous posts) suggesting this is the case. This is great news, however, lifting a weight for 10 reps that you truly can only lift 10 times will feel heavy for most people! I find the language can be confusing & the risk is suggesting that lifting very light weights at a very low effort is just as effective as lifting weights with a hard effort. Again, I’m not saying that EVERYONE has to lift heavy. I’m saying if you are lifting low weights at low effort & your bone health is declining I think it’s valuable to know that it may be more beneficial to use heavier weights. What do you think - is the messaging confusing ? #Bonehealth #bonedensity #osteoporosis

Great meeting & having my (weird) gait assessed by Matt @keen.podiatry ! Enjoying meeting more clinicians in the area for us to be able to refer our clients to #podiatry #physio

Bench press! A lady after my own heart. Upper body strength is not just cool 😎 it’s also functional! And feels great 💪🏻 #benchpress #strengthtraining #gym

Thanks to Saba @circleoflifephysio for coming and chatting to us about pelvic health yesterday. Pelvic floor concerns are very common in the population we work with, but they do not need to be a barrier to participating in exercise - there are always options and work arounds. Really great to hear that women’s health / pelvic health physiotherapy is gradually becoming less conservative and more value is being placed on keeping people active rather than restricting their options. I have often felt that women are unnecessarily held back from harder forms of exercise (for lots of wide ranging reasons). Podcast episode covering the same ideas to come soon. #pelvichealth #pelvicfloor #physio #womenshealth

Such a cool study concept & finding. Now I don’t take from this that I will tell my next new chronic back pain patient to take up running. More that it highlights to me that exercise often really doesn’t need to be specific to help, because the reason exercise can help pain may not be the reasons we expect and may be other things (eg feel better about back pain because realise able to run which may in turn have a positive effect on other life choices the person makes (more overall activity for eg) which may then help their pain). Also means im more likely to fight against the narrative you need to stop running if you’ve got back pain :) Thanks authors and Jared ! #physio #running #back pain

Jaslynn and I had an absolutely fantastic experience at @therunningcompany_newstead ! Such a wealth of knowledge and passion. Also, a dog onsite for bonus amazingness. Will 100% be back to get myself a new pair of runners, now I know that neutral shoes actually suit me just fine! Thanks for a great experience and anyone who is a runner (or walker!) I recommend this place 1000% #running #shoes

Being stronger helping with things like gardening is a common finding with our clients! Love this so much. Watch for the flex. 💪🏻 #physio #bonehealth #strengthtraining #bonedensity #gym #osteoporosis

I have always been a big believer in referring on if I’m not an expert at something! I always think about what I would want for myself or someone I really care about - there is no shame in admitting someone else knows more about a particular topic. I have a list of GPs, ortho surgeons, dieticians, podiatrists and physios who specialise in particular things or are located closer to the patient that I’m working on to keep in the clinic & have on the website - keen to grow the list and meet some more people with similar ideology that we can trust to send our patients to. Let me know if you’re keen to meet up and help build the network 🙂 #alliedhealth

Been working on this for a while & finally finished ! Can download from the website with your email address :) Www.fkbphysio.com #osteoporosis #bonehealth #osteopenia

New ep is up with @ryankwoodbury @perthosteoporosis discussing how to interpret dexa scans. Available on Spotify & on YouTube ! #osteoporosis #dexa

For our clients who cannot tolerate jumping, here are some exercises we do with them instead: - Prepare to jump: essentially act as though you are going to jump, but don’t leave the floor. Idea is to generate force quickly - Hard stomps - Soft leaps side to side - Supported heel drops The aim of these is to at least do some more dynamic/fast movements and introduce a degree of impact - more for the sake of capacity and overall movement tolerance, I think - but for people who it may be particularly risky to do anything bigger than this (e.g. person has had an insufficiency fracture) I personally don’t attempt to progress past this. It seems more worthwhile to focus on continuing strength training instead. #bonehealth #impactloading #bonedensity #osteoporosis #osteopenia

Asking our physios their favourite conditions to manage: For jaslynn it is acute wry neck (the thing where you wake up and can’t turn your head) . All of our team are qualified physios, and we are happy sharing our caseload between 1:1 injury management & our classes 🙂 #wryneck #physio #neckpain

If you can’t do barbell back squats, here are some squat pattern movements we use instead: 🦵🏻 goblet squats 🦵🏻 kettlebell squats 🦵🏻 leg press #Squats #bonedensity #strengthtraining

First of hopefully many actionable and helpful infographics is up on the website :) downloadable pdf to be found at www.fkbphysio.com ! #kneepain #physio #rehab

Although we did pre rehearse this answer, it is genuine - it’s so interesting which exercises some people find easy compared to others ! I think finding a 1 minute plank restful might be fairly unique though 😃 #Plank #healthyageing #bonehealth #bonedensity #osteoporosis

I got a complaint when I was teaching 6am classes in Melbourne when I was about 25/6 that I was “too angry”. I had been teaching for 8 years at that point . I know now that intensely focusing on doing a perfect job and never making a mistake actually isn’t fun for other people 🤣 but I didn’t really get that then. I quit because I decided I was terrible at it. But when I moved to the UK I want to a class by an instructor who taught the same music 3 classes a week for 3 months and I cracked it - at least if I taught I could learn different music for people! I learned to plaster a smile on my face despite internally being intense and use relaxed body language despite feeling stressed inside & guess what? It resulted in way more positive interactions with people & in turn made me less stressed. I am now at year 18 & I find instructing relatively chill - I definitely am intent on doing a good job but I’m no where near as stressed and I believe I come across quite relaxed because I am. It’s a fun thing to do. No real point to this except that it’s wild to me that it essentially took nearly 10 years to feel comfortable doing something, and that something I feel so competent at now I felt bad enough at to quit at one stage. Definitely age is a factor too - much more pleasant being 36 than 26 for me! #Bodyattack #instructor

Lots of people with bone health concerns cannot jump - sometimes precisely because they have had an insufficiency fracture & it is not safe for them to do so. Don’t worry - there are still so many things you can do that build bone. Number 1 : try to hit exercise guidelines (minimum 150 minutes a week if you can) with types of exercise that have some impact (i.e. walking rather than swimming - still ok to swim as well though!) Number 2: do resistance training - this is more effective overall, anyway, because it targets the whole skeleton, not just your legs A few more tips to come this week, too :) #bonehealth #impactloading #bonedensity #osteoporosis #osteopenia

Because we are physiotherapists, our classes are there to provide an entry point for exercise for people. We work with people who are living with various neurological conditions; who have chronic pain & haven’t been able to tolerate structured exercise before; who are keeping up their strength while preparing for or recovering from a surgery; etc. There is always a way to find a place to start ! #physio #physiotherapy #rehab #rehabilitation #exercisetherapy

If you really struggle to put a bar on your back, it may be because of … > reduced upper back straightening ability > reduced shoulder external rotation For some people some basic warm ups & the tips from previous posts might juuuust be enough to make it a possibility. Practicing a position often makes it easier. But for some people , it just isn’t on the cards, especially in osteoporosis population, and that’s ok!! Many other options which we will share more of in time . Ps, I essentially never recommend mobility exercises as they are not a “fix all” like socials suggest - but sometimes when the issue truly is a lack of mobility they have a place 😇 #Squats #shouldermobility #strengthtraining

Oh my god, I LOVE these videos, I will have to stop smiling so much you can hear me in the background making audible pleased sounds Many many more to come of these 😀 #strengthtraining #bonehealth #healthyageing

Great meeting with Rachel this morning & feeling good we have a specialist in women’s health right in our suburb to refer to ! @brisbane_menopause_clinic #menopause #osteoporosis #womenshealth

Why do some of our clients wear belts to lift weights? It is not to prevent injuries (they don’t) or to ‘hold in a hernia’ as I have heard some of our clients suggest! It is a performance tool. Research shows that it can make the exercise feel easier, which in turn may improve performance at it. One proposed mechanism is increased intra-abdominal pressure leading to more efficiency transferring load across the working areas; another is increased proprioception leading a a stronger brace (also increasing intra abdominal pressure & trunk stiffness). Anecdotally, as someone who wears a belt, it just ‘feels better’. Research shows that there is no impact on degree of muscle activation with or without a belt, so you do not need to worry that they are making your core weaker if you wear one. Some people wear them just as the weight gets heavier towards their maximal lifts, as this is when it will have most impact. Some wear it for the warm ups too. It doesn’t matter; personal preference; but we don’t recommend trialling it for the first time on a maximal lift. We use fabric belts with our clients, particularly in light of many of them having osteoporosis, as opposed to the thick heavy leather belts you may see powerlifters wear. Belts are only really useful for squats & deadlifts, they do not need to be worn throughout a whole workout (unless super-setting one of these things with another exercise & can’t be bothered to remove it for that, which is also fine!) . I got the information for this post from the Barbell medicine detailed blog post & podcast on the topic. #weightliftingbelt #strengthtraining #squats #deadlifts #osteoporosis

Body pump is a gym class that uses a barbell and free weights, uses high reps and targets the whole body. It has one music track for each muscle group, e.g. you do squats for ~ 4 minutes with anywhere from 5-35kg barbell on your back and up to maybe 100 reps. I have been curious if this is adequate stimulus to build or maintain bone density as it is essentially low intensity in terms of how heavy the weights are. This study found that for non-resistance-trained post-menopausal women, 6 months of body pump prevented bone loss in the spine but not at the hip (this is common; it seems exercise is more effective at targeting spinal bone health than hip bone health). Of note: - What is required to maintain bone density is different to what is required to actually build more of it (2 different goals). Bone loss in the spine was prevented in this study; bone density was not increased - As these participants are new to lifting weights, it makes sense they saw this effect in their first 6 months of training as it was new - We dont know whether these results would be sustained over more than 6 months (5, 10, 20 years?) What it says to me is that body pump could be a good strategy for bone density maintenance, which is great as its super accessible and fairly low cost to attend in the scheme of things, however if you do the class & still have declining bone density, a different approach to resistance training might be necessary to supplement your classes (can do this AS WELL, you do not need to choose one or the other!) #bodypump #bonedensity #osteoporosis #strengthtraining Nicholson VP, McKean MR, Slater GJ, Kerr A, Burkett BJ. Low-Load Very High-Repetition Resistance Training Attenuates Bone Loss at the Lumbar Spine in Active Post-menopausal Women. Calcif Tissue Int. 2015 Jun;96(6):490-9. doi: 10.1007/s00223-015-9976-6. Epub 2015 Mar 14. PMID: 25772806.

Tried something different this morning upstairs at @vibe_pilates (inside the YMCA) . Thank you Jenna for a great class! Love trying different types of exercise so we have more of an idea what our clients might be doing / trying to get back to post injury / etc. Feeling relaxed after that one , myself Jaslynn and Sarah will trying the different classes on offer ✅ #vibepilates

Jumping or ‘impact loading’ is recommended on most days to prevent/treat osteopenia/osteoporosis. The recommendation is to include approximately 50 doses of high impact loading a day, done in short bursts, e.g. 5 sets of 10 jumps throughout the day. Running or skipping, however, are not suggested as bone building exercises. These arguably produce similar amounts of impact - so why may jumping help, but running doesn’t? It is thought that bones are sensitive to large and new/different stimuli. The recommendation is for impact to be > 2-4x bodyweight in magnitude for bones to ‘notice’ it. For reference, this is approximately what jumping or running produces - hopping, depth jumps, forward jumps etc produce higher forces. (Notably, walking does not reach this magnitude). But, if this level of force is applied repeatedly, and in the same direction (e.g. running or skipping), the bone cells tune it out pretty quickly. For this reason, running is not that helpful for building bone, whereas jumping or hopping may be. PLEASE NOTE - do not try this on your own if you are diagnosed with either of these conditions; this post is for informative purposes only ¬t intended to be taken as medical advice. 1. Brooke-Wavell et al 2024 PMCID: PMC9304091. 2. Healthy Bones Australia (2024), Exercise Prescription to Support the Management of Osteoporosis For Physiotherapists and Exercise Physiologists 3. Warden SJ, Edwards WB, Willy RW 2021 PMID: 33635519; PMCID: PMC8316280 #osteoporosis #bonehealth #bonedensity #impactloading

I often find if people are right on the edge of having enough shoulder and upper back range to do back squats, this tip can help them successfully get under the bar: Hold the bar, and then start pulling your shoulders back as you get under it, instead of having them relaxed. This will maximise the amount of range you can get from your shoulder blades and reduce how much external rotation range you need in your shoulders. A couple of exercises you can try as a warm up if you do lack range are coming up soon :) #squats #barbellsquats #shouldermobility #healthyageing #bonedensity

A common answer from our clients for sure too I think 🤣 #legpress #physio

Barbell back squats are a great way to load the hips and lower back, and to enable you to add more load over time without being limited by having to carry the weights in your hands. For a lot of people, particularly the demographic we work with, they simply do not have the mobility to get into this position. 2 options that still involve using a barbell are: - Going wider with your hands on the barbell - Using a safety bar There are also a few exercises you could do to warm up, and a few tips about how to get under the bar more comfortably coming up in the next video. #squats #gym #barbell

If one of our clients reports pain at the front of their knee during their sessions, we tend to do something like this: Figure out which exercises are causing the pain and see if we can change something about that exercise to reduce the pain: - Reduce the weight or number of reps - Reduce the range of movement - Shift load away from the front of the knee: feet higher up & weight in heels on leg press; reverse lunges instead of forward lunges, with weight in the heel of the front foot rather than the whole foot; trial more pressure on inner or outer foot during squats If still painful, trial swapping out for an exercise that still loads the knee muscles, but less on the front: - More deadlifts, RDLs, calf raises, bridges, hip thrusts etc Add exercises that might specifically help the knee e.g. exercises that load the hip and knee without aggravating symptoms, as often pain leads to decreased muscle activation in the area which prolongs the problem: - Favourites are knee extensions, hamstring curls, lateral step up/downs, single leg deadlifts If still no good, we suggest booking a 1:1 with one of our physios: Sarah, Jaslynn, Katherine or Frances, to establish an accurate diagnosis and rehab plan #kneepain #kneerehab #squats #physio #rehab

Often, when people come to me seeking advice for the best type of exercise to help their osteoporosis they have spoken to another health professional who has advised them that as long as they are doing weight bearing exercise, they are doing all they can in the exercise space for their bone health. Weight bearing is super vague, but most people interpret it to mean any exercise that involves moving the weight of their own body against gravity (e.g. walking, hiking, yoga, etc). Now - for SOME people this will be adequate. Absolutely. We can’t generalise to everyone, & I dont tend to meet people for whom this is enough, as they wouldnt be seeking my help! But if you are already diagnosed with osteoporosis or osteopenia and you are using walking/ pilates/ yoga/ swimming / hiking as your main forms of exercise, it is likely that for you these are not enough to maintain your bone strength. It is true that people who walk probably have higher bone density in general than people who don’t, however, the strain on the bone from walking is not large enough to facilitate laying down new bone, and in lots of cases, may not be large enough to prevent loss of bone, either. This DOES NOT mean stop walking or doing yoga, because meting exercise guidelines for bone health matters, too (150-300 min a week minimum)! But adding some muscle strengthening work may be of benefit, too. Note: not to be taken as medical advice & please seek tailored medical advice for your specific circumstances. References 1. Odilon Abrahin, Rejane Pequeno Rodrigues, Anderson Carlos Marçal, Erik Artur Cortinhas Alves, Rosa Costa Figueiredo, Evitom Corrêa de Sousa, Swimming and cycling do not cause positive effects on bone mineral density: a systematic review, Revista Brasileira de Reumatologia (English Edition), Volume 56, Issue 4, 2016, Pages 345-351, ISSN 2255-5021, https://doi.org/10.1016/j.rbre.2016.02.013. 2. Hong AR, Kim SW. Effects of Resistance Exercise on Bone Health. Endocrinol Metab (Seoul). 2018 Dec;33(4):435-444. doi: 10.3803/EnM.2018.33.4.435. PMID: 30513557; PMCID: PMC6279907. #physio #bonehealth #bonedensity #osteoporosis

Got a bit of a cold post holiday - so standard - but felt ok to do a light workout today & feeling the endorphins start to kick in about halfway through is so nice! I am so grateful to enjoy exercise as much as I do. And to be able to listen to my body (I generally feel guilty if I don’t exercise every day but am getting better at listening to body messages not to if I am not up to it). Training notebook ft instagram post ideas on top - I tend to get ideas when I am not feeling overwhelmed and need to capitalise on it! Also reflecting on the fact I could take a few days off seeing clients while being sick and it basically being a non event at work because of having more staff. this has essentially been close to impossible until this point in the business, I am embarrassed to say getting sick any time in the last 5 years has often come alongside a spiral of stress and panic because of my business relying so heavily on my income & also hating letting clients down by not coming in. When our dog passed away last year I received the message in a 20 minute break on a 10 hour day, cried in front of a few people, then pulled myself together and kept on with the day. It feels like (hopefully!) this level of pressure is in the past and i am pleased to be able to appreciate these things in this moment 🌟✨🌤️ #smallbusiness

My partner and I participated in our third Hyrox last weekend, this time opting for a “destination Hyrox” in Hong Kong! I get that Hyrox is the “it” thing right now, and to be fair I usually avoid things that seem like fads, but it’s literally just SO fun to do, & avoiding it when it’s so fun just because it’s fashionable seems just as silly as doing it just because it’s fashionable 😆 We didn’t beat our previous time , but I felt great during it & we really were in holiday / tourist mode which isn’t really conducive to doing our best effort. I was just glad to get through it without needing an emergency toilet stop 🙃🥲 luckily not required in the end! I felt honestly really happy that it felt so good, despite not beating our previous time, which I take as huge progress for me - I enjoyed something for how it felt rather than how well I did at it. I feel like I really have just been doing it because it’s fun, and while I DO want to improve my time, I can tell it doesnt define how I feel about it overall which is cool. We + some other friends are going to try doing solo at the end of the year, which I am super keen for - I believe the 80m burpee broad jumps will be truly horrible but super keen for the challenge! And going to do my best not to destroy this thing for myself by hyper-focusing on my performance at it. Going to try and design myself a training program that factors in running, lifting, teaching gym classes & doing specific hyrox training a bit more logically, too - learning what works and what doesn’t for me, as this all looks quite different to a year ago, which was strictly 4 days lifting and 1-2 days cardio in the form of gym classes only. #hyrox #hongkong

The Canadian, British and Australian exercise guidelines for bone health agree that strength training must be progressive, that is, it must be continually made harder once you adapt to it. The presumption is that in order to make continued changes to your bone health & aim to increase muscle you need a continually evolving stimulus. This will be easier on some exercises than others - compound lifts like deadlifts are easier to continually add weight to rather than isolated ones like lateral raises. We keep track of everyone’s weights on their paper programs (old school) 😜 to make sure this is happening. Of course with people having lovely extended holidays etc the progress is often not linear and often people are just back to where they were before their next break, but that also counts, if we consider conditioning is lost during that time away & the rebuild is a form of overload . #bonehealth #physio #strengthtraining #bonedensity #osteoporosis #progressiveoverload

We celebrated our 5th birthday on the weekend 🎉 FKB physio has come a long way in 5 years. I started the business with a strength class for my parents and one of their friends, some online clients from Kuwait (where I’d been living when COVID started) and not much else! I never thought I’d have a business with staff, having always preferred to “do things myself”, but as it turns out having a team of people helping me to provide the service that we do is actually a really, really amazing thing. I often walk away from team interactions with the feeling that we are all in it together, doing our best to find ways to improve our service for our clients. I also really value the ideas the team comes up with that I never could have myself. I realise that practicing in line with my values is essential to being able to feel good when I go home at night. For FKB physio, that means being honest and ethical, recognising the patient as the expert of their own health, providing evidence based practice, and really caring about our patients and their well being. I can honestly say that I believe this is what we do. I have visions for what the business can grow to in future, and will continue to work on these ideas in the background, conscious that the only reason it is possible at all is because of all our lovely clients supporting us year in year out, so thank you :) Frances (& Katherine, Annaliese, Sarah, Mel, Jaslynn and Surabhi)

Doing a bit of a deep dive on this to make sure our exercise recommendations are up to date. I have just written a blog post (up on the website) & recorded a few podcast eps on the topic but here’s a summary of the guidelines from a few different regions. A summary of a few recent systematic reviews is up there, too. Disclaimer: not to be taken in place of medical advice. UK guidelines (Brooke-Wavell et al., 2023) Canadian guidelines (Morin et al., 2023) Australian guidelines (Healthy Bones Australia, 2024) Brooke-Wavell K, Skelton DA, Barker KL, Clark EM, De Biase S, Arnold S, Paskins Z, Robinson KR, Lewis RM, Tobias JH, Ward KA, Whitney J, Leyland S. Strong, steady and straight: UK consensus statement on physical activity and exercise for osteoporosis. Br J Sports Med. 2022 May 16;56(15):837–46. doi: 10.1136/bjsports-2021-104634. Epub ahead of print. PMID: 35577538; PMCID: PMC9304091. Morin SN, Feldman S, Funnell L, Giangregorio L, Kim S, McDonald-Blumer H, Santesso N, Ridout R, Ward W, Ashe MC, Bardai Z, Bartley J, Binkley N, Burrell S, Butt D, Cadarette SM, Cheung AM, Chilibeck P, Dunn S, Falk J, Frame H, Gittings W, Hayes K, Holmes C, Ioannidis G, Jaglal SB, Josse R, Khan AA, McIntyre V, Nash L, Negm A, Papaioannou A, Ponzano M, Rodrigues IB, Thabane L, Thomas CA, Tile L, Wark JD; Osteoporosis Canada 2023 Guideline Update Group. Clinical practice guideline for management of osteoporosis and fracture prevention in Canada: 2023 update. CMAJ. 2023 Oct 10;195(39):E1333-E1348. doi: 10.1503/cmaj.221647. PMID: 37816527; PMCID: PMC10610956. #bonedensity #osteopenia #osteoporosis #bonehealth

We love hearing how strength training supports our clients to stay active. In particular hiking seems to be a common favourite 🏔️🌄 Had to cut a few bits out of this one that were too close to a testimonial 😉 Congratulations on amazing consistency - 250 t shirt next! #physio #bonehealth #strengthtraining #bonedensity

When talking about exercise for bone health, a part of the conversation often involves falls prevention. Falls prevention requires balance, strength, and speed training - to be able to avoid a trip in the first place, but also to be able to catch yourself from progressing to a fall if one does happen. Most of our clients aren’t at high risk of falling, but that doesn’t mean we don’t include balance training, because we know balance declines with age. Instead of doing basic balance exercises like standing on one leg, we do exercises that challenge balance while also doing something else (eg strength or impact or speed) to be more time efficient. If the main focus of an exercise is strength, and poor balance is getting in the way, we make it easier to balance so the strength focus is achieved (eg holding on for calf raises for improving calf strength). For some exercises, like lunges or split squats, if balance can be maintained it is possible to get a strength AND balance AND mobility benefit from them. Jumps and hops for those safe to do so are a great balance choice as it is actually quite tricky to land from the speed of a jump on a single leg! For newer clients with lower level balance, we might include single leg stand with opposite foot sways or standing on foam as more entry level choices. Note: NOT to be taken in place of targeted medical advice ¬t recommended to start any of these exercises without specific review from a health practitioner first. #bonehealth #physio #balance #fallsprevention #lunges

This weekend, reminder !

So often when we suggest a weight for rows or chest press in our classes our clients doubt their ability to be able to lift it when they first take it off the rack - often making a comment about how there’s no way they can do it, or at times emitting small sounds of shock/horror 😂 It’s always a fun moment when they realise they can in fact lift it and often even more than they thought. The muscles and positions you use to lift a weight off the rack aren’t the same / aren’t as efficient or strong as the ones you use to press or row 💪🏻 #bonehealth #strengthtraining #row #chestpress

Blog post is up! Inspired by @aok_keepmoving sharing her recent experience - I always find it interesting and helpful. Also a chance to reflect on how my understanding of pain and injury has changed over the years. #physio #benchpress #shoulderpain

Have I mentioned how much I have been loving doing varied training ?! Running, training for Hyrox, teaching my grit and attack classes, strength training, EATING AND SLEEPING and lying down 🤣 It has been so good for me not really focusing on a single thing & has brought joy back to all the things! This was one of the most enjoyable weeks of training in ages. Helped by work being so much more under control thanks to our great team. Thought it was worth sharing how I tailor things depending on how I feel / what else is going on / etc; it’s so much less rigid than training for powerlifting, just works so much better for me right now and lots of lessons being learned! Also loving that the Hyrox sessions & runs are lots of the time with my partner, as a solo exerciser historically , it’s been a great healthy way to spend time on a weekend Hyrox Hong Kong in 2 weeks ! #physio #hyrox #strengthtraining #powerlifting