The Endurance Physio
@theendurancephysio.bsky.social
Physio | Sports Scientist | Coach | S&C | Podcast host | endurance athlete | Uni Lecturer | Athlete | Dad, specialising in ⬆️ performance & rehab for endurance athletes.🏴
Instead of worrying that you won’t fill in every tick box on the form, focus on hearing the answer to the question you ask, not preparing the next question ……
November 19, 2025 at 2:47 PM
Instead of worrying that you won’t fill in every tick box on the form, focus on hearing the answer to the question you ask, not preparing the next question ……
A large retrospective cohort study of U.S. Army soldiers by Kardouni et al. (2021) assessed the timing of Stress Fractures in Soldiers During the First 6 Career Months.
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November 19, 2025 at 9:07 AM
A large retrospective cohort study of U.S. Army soldiers by Kardouni et al. (2021) assessed the timing of Stress Fractures in Soldiers During the First 6 Career Months.
1/12
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It’s head torch time again………🔦🏃🏻
November 18, 2025 at 12:22 PM
It’s head torch time again………🔦🏃🏻
A neighbour asked me for any advice before their Mum goes to an important medical appointment next week.
It was an easy answer.
In what can often feel like a whirlwind moment, with nerves, stress, fear and a host of emotions at play…..
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It was an easy answer.
In what can often feel like a whirlwind moment, with nerves, stress, fear and a host of emotions at play…..
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November 18, 2025 at 8:51 AM
A neighbour asked me for any advice before their Mum goes to an important medical appointment next week.
It was an easy answer.
In what can often feel like a whirlwind moment, with nerves, stress, fear and a host of emotions at play…..
1/2
It was an easy answer.
In what can often feel like a whirlwind moment, with nerves, stress, fear and a host of emotions at play…..
1/2
Time, space or equipment poor but hoping to get some winter strength work?
30-90 secs each exercise non stop, 60-120 secs rest at end of the circuit.Complete 2-4 three circuits based on current fitness & experience.
Vary the weight for different exercises if too easy/hard for any particular ones.
30-90 secs each exercise non stop, 60-120 secs rest at end of the circuit.Complete 2-4 three circuits based on current fitness & experience.
Vary the weight for different exercises if too easy/hard for any particular ones.
November 17, 2025 at 10:13 PM
Time, space or equipment poor but hoping to get some winter strength work?
30-90 secs each exercise non stop, 60-120 secs rest at end of the circuit.Complete 2-4 three circuits based on current fitness & experience.
Vary the weight for different exercises if too easy/hard for any particular ones.
30-90 secs each exercise non stop, 60-120 secs rest at end of the circuit.Complete 2-4 three circuits based on current fitness & experience.
Vary the weight for different exercises if too easy/hard for any particular ones.
Bone Stress Injuries: Why the Location Matters More Than You Think 🦴🏃♀️
Not all bone stress injuries are created equal. Where your BSI occurs can double your rehab time and triple your complication risk.
Here’s what you need to know 👇
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Not all bone stress injuries are created equal. Where your BSI occurs can double your rehab time and triple your complication risk.
Here’s what you need to know 👇
1/6
November 17, 2025 at 12:45 PM
Bone Stress Injuries: Why the Location Matters More Than You Think 🦴🏃♀️
Not all bone stress injuries are created equal. Where your BSI occurs can double your rehab time and triple your complication risk.
Here’s what you need to know 👇
1/6
Not all bone stress injuries are created equal. Where your BSI occurs can double your rehab time and triple your complication risk.
Here’s what you need to know 👇
1/6
Here’s a widely accepted belief within runners.
Not many will be able to say where this belief came from but is it actually true?
A Systematic Review and Meta-Analysis by Van Hooren et al in 2020 found that treadmill and overground running are largely similar physiologically…..
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Not many will be able to say where this belief came from but is it actually true?
A Systematic Review and Meta-Analysis by Van Hooren et al in 2020 found that treadmill and overground running are largely similar physiologically…..
1/2
November 17, 2025 at 7:42 AM
Here’s a widely accepted belief within runners.
Not many will be able to say where this belief came from but is it actually true?
A Systematic Review and Meta-Analysis by Van Hooren et al in 2020 found that treadmill and overground running are largely similar physiologically…..
1/2
Not many will be able to say where this belief came from but is it actually true?
A Systematic Review and Meta-Analysis by Van Hooren et al in 2020 found that treadmill and overground running are largely similar physiologically…..
1/2
A well-known study of over 400 high-level endurance athletes (Ristolainen et al., 2014) found something important:
🔹 Athletes who took fewer than 2 rest days per week had a 5.2× higher risk of overuse injury.
🔹 Athletes who trained more than ~700 hours per year had roughly 2× the risk.
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🔹 Athletes who took fewer than 2 rest days per week had a 5.2× higher risk of overuse injury.
🔹 Athletes who trained more than ~700 hours per year had roughly 2× the risk.
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November 16, 2025 at 7:47 PM
A well-known study of over 400 high-level endurance athletes (Ristolainen et al., 2014) found something important:
🔹 Athletes who took fewer than 2 rest days per week had a 5.2× higher risk of overuse injury.
🔹 Athletes who trained more than ~700 hours per year had roughly 2× the risk.
1/13
🔹 Athletes who took fewer than 2 rest days per week had a 5.2× higher risk of overuse injury.
🔹 Athletes who trained more than ~700 hours per year had roughly 2× the risk.
1/13
Still applies…..
November 16, 2025 at 9:49 AM
Still applies…..
Many people worry online consultations won’t be able to help.
“Surely you need to touch me to know what’s going on?” is the standard question / concern from many.
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“Surely you need to touch me to know what’s going on?” is the standard question / concern from many.
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November 15, 2025 at 10:31 PM
Many people worry online consultations won’t be able to help.
“Surely you need to touch me to know what’s going on?” is the standard question / concern from many.
1/2
“Surely you need to touch me to know what’s going on?” is the standard question / concern from many.
1/2
Another postponed football match due to the glorious South Wales weather, so a couple of hours with the big man was called for.🚵♀️
November 15, 2025 at 3:20 PM
Another postponed football match due to the glorious South Wales weather, so a couple of hours with the big man was called for.🚵♀️
😴Sleep & Running Injuries: What This Research Really Means for You 💤
A recent study profiling recreational runners found something important:
➡️ Runners with poor or inconsistent sleep had ~1.8× higher injury risk — even when training load, mileage, and intensity were accounted for.
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A recent study profiling recreational runners found something important:
➡️ Runners with poor or inconsistent sleep had ~1.8× higher injury risk — even when training load, mileage, and intensity were accounted for.
1/7
November 15, 2025 at 10:55 AM
😴Sleep & Running Injuries: What This Research Really Means for You 💤
A recent study profiling recreational runners found something important:
➡️ Runners with poor or inconsistent sleep had ~1.8× higher injury risk — even when training load, mileage, and intensity were accounted for.
1/7
A recent study profiling recreational runners found something important:
➡️ Runners with poor or inconsistent sleep had ~1.8× higher injury risk — even when training load, mileage, and intensity were accounted for.
1/7
“Running ruins your knees”…..🏃♀️🏃🏻
You’ve heard it. Your fellow runners, family/friends have heard it. Your non-running colleague definitely believes it.
But here’s what the research actually says 👇
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You’ve heard it. Your fellow runners, family/friends have heard it. Your non-running colleague definitely believes it.
But here’s what the research actually says 👇
1/5
November 14, 2025 at 12:41 PM
“Running ruins your knees”…..🏃♀️🏃🏻
You’ve heard it. Your fellow runners, family/friends have heard it. Your non-running colleague definitely believes it.
But here’s what the research actually says 👇
1/5
You’ve heard it. Your fellow runners, family/friends have heard it. Your non-running colleague definitely believes it.
But here’s what the research actually says 👇
1/5
Being ex-military I love a motto, but ones that have meaning to me.
My motto in injury & performance is as simple as it gets.
The only controllable that’s truly controllable and makes a difference when applied or not.
That’s the reason it’s on the clinic wall as a reminder for all.
What’s yours?
My motto in injury & performance is as simple as it gets.
The only controllable that’s truly controllable and makes a difference when applied or not.
That’s the reason it’s on the clinic wall as a reminder for all.
What’s yours?
November 14, 2025 at 9:56 AM
Being ex-military I love a motto, but ones that have meaning to me.
My motto in injury & performance is as simple as it gets.
The only controllable that’s truly controllable and makes a difference when applied or not.
That’s the reason it’s on the clinic wall as a reminder for all.
What’s yours?
My motto in injury & performance is as simple as it gets.
The only controllable that’s truly controllable and makes a difference when applied or not.
That’s the reason it’s on the clinic wall as a reminder for all.
What’s yours?
🚨LESS THAN 1 WEEK TO GO!!💻🥶📆
Join me for this practical, no-nonsense webinar where I highlight the key mistakes many athletes make over the winter and spring months as well as discussing key considerations in planning and preparing for 2026.
Tickets here⬇️
www.eventbrite.co.uk/e/strong-win...
Join me for this practical, no-nonsense webinar where I highlight the key mistakes many athletes make over the winter and spring months as well as discussing key considerations in planning and preparing for 2026.
Tickets here⬇️
www.eventbrite.co.uk/e/strong-win...
November 13, 2025 at 7:52 PM
🚨LESS THAN 1 WEEK TO GO!!💻🥶📆
Join me for this practical, no-nonsense webinar where I highlight the key mistakes many athletes make over the winter and spring months as well as discussing key considerations in planning and preparing for 2026.
Tickets here⬇️
www.eventbrite.co.uk/e/strong-win...
Join me for this practical, no-nonsense webinar where I highlight the key mistakes many athletes make over the winter and spring months as well as discussing key considerations in planning and preparing for 2026.
Tickets here⬇️
www.eventbrite.co.uk/e/strong-win...
One of the most commonly overlooked solutions to many athletes issues is to manage everyday training & preparation rather than make sweeping changes.
It’s so important to take your time to understand the situation and the athlete first.
It’s so important to take your time to understand the situation and the athlete first.
November 13, 2025 at 8:41 AM
One of the most commonly overlooked solutions to many athletes issues is to manage everyday training & preparation rather than make sweeping changes.
It’s so important to take your time to understand the situation and the athlete first.
It’s so important to take your time to understand the situation and the athlete first.
Anatomy & Physiology of the Upper Limb muscles week for our year 1 Physiotherapy students at USW.
Key take home from module:
Move It, Don’t Just Read It! 🚀💡
Anatomy isn’t just words on a page—feel it, move it, understand it!
Any top tips for them ??
Key take home from module:
Move It, Don’t Just Read It! 🚀💡
Anatomy isn’t just words on a page—feel it, move it, understand it!
Any top tips for them ??
November 12, 2025 at 11:28 AM
Anatomy & Physiology of the Upper Limb muscles week for our year 1 Physiotherapy students at USW.
Key take home from module:
Move It, Don’t Just Read It! 🚀💡
Anatomy isn’t just words on a page—feel it, move it, understand it!
Any top tips for them ??
Key take home from module:
Move It, Don’t Just Read It! 🚀💡
Anatomy isn’t just words on a page—feel it, move it, understand it!
Any top tips for them ??
Lots of requests for more exercises for swimmers / triathletes working in shoulder conditioning through the winter following my recent video.
Here’s another simple yet really effective band or cable exercise, lots of bang for your buck on this one!
Here’s another simple yet really effective band or cable exercise, lots of bang for your buck on this one!
November 12, 2025 at 9:08 AM
Lots of requests for more exercises for swimmers / triathletes working in shoulder conditioning through the winter following my recent video.
Here’s another simple yet really effective band or cable exercise, lots of bang for your buck on this one!
Here’s another simple yet really effective band or cable exercise, lots of bang for your buck on this one!
Come on therapists!
3 times this week I’ve had to explain what someones imaging report actually means.
Let’s not even discuss whether imaging was needed or not.🤦🏻♂️
instead of trying to sound clever with big words & medical jargon, think of the impact on the person if we don’t explain it simply.
3 times this week I’ve had to explain what someones imaging report actually means.
Let’s not even discuss whether imaging was needed or not.🤦🏻♂️
instead of trying to sound clever with big words & medical jargon, think of the impact on the person if we don’t explain it simply.
November 11, 2025 at 9:15 PM
Come on therapists!
3 times this week I’ve had to explain what someones imaging report actually means.
Let’s not even discuss whether imaging was needed or not.🤦🏻♂️
instead of trying to sound clever with big words & medical jargon, think of the impact on the person if we don’t explain it simply.
3 times this week I’ve had to explain what someones imaging report actually means.
Let’s not even discuss whether imaging was needed or not.🤦🏻♂️
instead of trying to sound clever with big words & medical jargon, think of the impact on the person if we don’t explain it simply.
The NSAID (non steroidal anti inflammatory drugs such as Ibuprofen, naproxen and diclofenac etc) debate seems to have reared its head again recently in many ultra running online groups and forums.
Here’s an old post sharing the position stand of the International Society of Sports Nutrition.
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Here’s an old post sharing the position stand of the International Society of Sports Nutrition.
1/3
November 11, 2025 at 4:59 PM
The NSAID (non steroidal anti inflammatory drugs such as Ibuprofen, naproxen and diclofenac etc) debate seems to have reared its head again recently in many ultra running online groups and forums.
Here’s an old post sharing the position stand of the International Society of Sports Nutrition.
1/3
Here’s an old post sharing the position stand of the International Society of Sports Nutrition.
1/3
In this interesting study by Wangensteen et al (2016) 50% of hamstring re-injury occurred within 25 days of returning to sport, with nearly 80% of them being in the same muscle and same location.
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November 11, 2025 at 10:41 AM
In this interesting study by Wangensteen et al (2016) 50% of hamstring re-injury occurred within 25 days of returning to sport, with nearly 80% of them being in the same muscle and same location.
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Whenever I speak to athletes who predominantly self coach or follow generic, downloadable plans, the limiting factor to performance and improvement is the conscious or unconscious pull towards sessions they want to do (enjoy, find achievable or think will help)…….
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November 10, 2025 at 9:08 PM
Whenever I speak to athletes who predominantly self coach or follow generic, downloadable plans, the limiting factor to performance and improvement is the conscious or unconscious pull towards sessions they want to do (enjoy, find achievable or think will help)…….
1/4
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I’m often asked 2 really relevant questions by patients about the squat and deadlift.
1. Whats the difference?
2. Should they be doing one or the other or both?
Here’s how I answer : Squat vs Deadlift in Rehab: Same Muscles, Different Stories
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1. Whats the difference?
2. Should they be doing one or the other or both?
Here’s how I answer : Squat vs Deadlift in Rehab: Same Muscles, Different Stories
1/5
November 10, 2025 at 12:11 PM
I’m often asked 2 really relevant questions by patients about the squat and deadlift.
1. Whats the difference?
2. Should they be doing one or the other or both?
Here’s how I answer : Squat vs Deadlift in Rehab: Same Muscles, Different Stories
1/5
1. Whats the difference?
2. Should they be doing one or the other or both?
Here’s how I answer : Squat vs Deadlift in Rehab: Same Muscles, Different Stories
1/5
🎬 some key considerations if you are thinking about using a shorter, more condensed training plan than you’re used to.
November 10, 2025 at 8:48 AM
🎬 some key considerations if you are thinking about using a shorter, more condensed training plan than you’re used to.
Thanks for some great feedback about the uphill / downhill run session I shared last week.
Lots asking for some alternatives, so let’s kick off with this one:
Hill Tempo + Surges
Make it harder: Extend to 4–5 loops or increase each to 8–10 min.
Make it easier: Do 3 loops of 5–6 min.
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Lots asking for some alternatives, so let’s kick off with this one:
Hill Tempo + Surges
Make it harder: Extend to 4–5 loops or increase each to 8–10 min.
Make it easier: Do 3 loops of 5–6 min.
1/2
November 9, 2025 at 10:40 PM
Thanks for some great feedback about the uphill / downhill run session I shared last week.
Lots asking for some alternatives, so let’s kick off with this one:
Hill Tempo + Surges
Make it harder: Extend to 4–5 loops or increase each to 8–10 min.
Make it easier: Do 3 loops of 5–6 min.
1/2
Lots asking for some alternatives, so let’s kick off with this one:
Hill Tempo + Surges
Make it harder: Extend to 4–5 loops or increase each to 8–10 min.
Make it easier: Do 3 loops of 5–6 min.
1/2