As we gear up for the ski season, it's essential to take steps to avoid injuries while enjoying the snow. Here are some key tips to help you stay safe on the slopes: To check out our video post, head over to our instagram page! https://www.instagram.com/reel/DSV5m1yk6kh/?igsh=MWVmbG8zbWgxY2FvNA== Gradually Increase Your Volume One of the most important aspects to consider is to gradually build up the volume of skiing or snowboarding you do. For many people, it’s been 8 or 9 m

On this episode I discuss "shippu" or topical pain relief patches, which are particularly popular here in Japan. What are they, and do they actually work? https://open.spotify.com/episode/30w6gmITXNWFHIv0tkDd0f?si=3BL5U6xXSimWB1lRlttG7Q #tokyo #pain #backpain #physiotherapy

While guidelines recommend at least 150 minutes of physical activity each week during pregnancy, recent studies suggest that only about a quarter of pregnant women meet this goal. Resistance training is widely recommended for its many benefits, but often with caution around intensity and volume to ensure safety for both mother and baby. A recent systematic review has shed new light on the benefits and safety of strength training during pregnancy. One of the key findings is th

This is the last article in the series, where we do another "myth flip" and go back the other way. To see the video version. check out our instagram page: https://instagram.com/p/DRVTQoykhAG/ With all the talk about stretching, you might wonder if it’s really worth your time. The answer isn’t so clear-cut. While stretching might not be a cure-all, it remains crucial for many movements and can be particularly beneficial if you have specific mobility limitations impacting pain

Running‑related Bone Stress Injuries Not to be Missed — Part 1 When most people think of bony injuries they imagine an acute fracture with sudden, severe pain. In runners, however, bones can suffer a spectrum of overload called a bone stress injury — from bone marrow swelling through to a complete fracture. The longer these are present, the worse the outcome and the longer the recovery. Some sites carry a much higher risk of progression to full fracture because of poor blood

Sore Wrists/Fingers/Hands with Typing? To see the video version, check out our instagram page: https://www.instagram.com/reel/DQ2Zqk6E8NK/?igsh=cXBkNHZhZWZjcTJo We're seeing more and more people working on laptops these days. One of the biomechanical implications of this is that the wrists are put in a position of "ulnar deviation" where they are angled out to the side. Especially if someone is going to working on a desktop to working on a laptop and is not used to this posit

To see the video version check out our instagram page: https://www.instagram.com/reel/DQNT07-k7id/?igsh=MW85NmFoOWZkbGtobg%3D%3D We’ve all heard it: “Keep your back straight and lift with your legs.”  This advice is often shared as the go-to method to prevent back pain and avoid injury. But the truth is, safe lifting techniques aren’t one-size-fits-all. What Research Says About Lifting and Back Pain Studies on lifting posture and the risk of injury show no clear correlation b

In this first of a 2 part series, Sam is back with Serenity Flow Yoga founder and instructor Shizuka to discuss yoga-related shoulder pain, particularly with movements such as the handstand and downward dog. To see the clips, check out our instagram page: https://www.instagram.com/p/DPzkgF5kwqI/?igsh=YWZ2bGVuOWlrbDU5 #yoga #tokyo #injury #pain #physiotherapist #physiotherapy #physicaltherapist #physicaltherapy

The “10% rule” is one of the most common pieces of advice in the running world — the idea that you should increase your running volume by no more than 10% per week to reduce your risk of overuse injury. As load management is one of the cornerstones of injury prevention, this is generally sound advice. However, there’s a great deal of nuance behind this seemingly simple guideline. Below are some important factors to keep in mind when applying the 10% rule. 1. Your Current Trai

Whether you're a hyroxer, a marathoner or just a casual 5ker, adding strength training to your running program can do wonders in terms of improving running performance and decreasing injury risk. In part of our this series we covered exercises for the calf and ankle. In this part 2 we go over some basic hip strengthening exercises. To see the videos, check out our instagram page: https://www.instagram.com/p/DPPa_uRE_uz/?igsh=MWhzN3RnOGlvdTJ4Mg== If you are experiencing runnin

(To view the video version, head over to our instagram page: https://www.instagram.com/reel/DPKsJcBEv93/?igsh=NHF4Zng3N210dHN4 So when we stretch we are able to move a joint further so that must mean we're making the muscle longer. With all the research that has been conducted in relation to mechanism of flexibility increase post stretching, the only mechanism that has been rigorously supported is increased tolerance to stretch. So essentially the brain and nervous system is

In this post we're back at Serenity Flow yoga studio where founder Shizuka and I cover the topic of "yoga butt" or proximal hamstring tendinopathy. To see the videos, check out our instagram page: https://www.instagram.com/p/DOzacq6E0So/?igsh=YnZ6ZmFweWc3dDh2 #yoga #tokyo #injury #physiotherapist

This topic is a sensitive and serious one. The "salaryman" culture in Japan has a negative reputation, and for good reason. The fact that there is a specific term in the Japanese language for death by overwork is evidence that this is a serious problem. Listen to learn more. https://open.spotify.com/episode/1Buto04VDUXnZgdoGw4Gaf?si=_V9FYHViSZyo8jFIxEATcg #tokyo #health #fitness #pain #rehabilitation

Topical pain-relieving patches — or “shippu”  — are everywhere in Japan. If you’ve ever tweaked your back, strained your shoulder, or felt sore after a long day, chances are someone has handed you one of these cooling or warming patches. They’re available over the counter at any pharmacy, or you might get a stronger version prescribed by your doctor. They’re popular with everyone from office workers to athletes. But do they actually work — or are they just expensive stickers

One of the many things that both tourists and those living in Japan enjoy about the country is the famous hot springs. On this episode I talk about some of the health benefits that onsen offer. https://open.spotify.com/episode/1OwFPTEvu1KLKMGYwFm3Du?si=qhyFPwdiTP-9F7h1dOrbLw https://podcasts.apple.com/au/podcast/tokyo-living/id1553980433?i=1000723509110 #japan #onsen #health #fitness #tokyo

For the video version, check out our instagram page: https://www.instagram.com/reel/DNrPhiLZino/?igsh=MWQxdDlrZXQ1ZW56Ng== At Club360, we often hear clients describe their discomfort not as pain , but as a feeling of stiffness  or tightness . This is an important distinction—and one worth revisiting, particularly when it comes to the lower back. Many people live with lower back discomfort for months, even years. A common belief is that if a certain movement or stretch feels t

On this episode I discuss the intrinsic health benefits of Japan's "station culture" https://podcasts.apple.com/au/podcast/tokyo-living/id1553980433?i=1000721572839 https://open.spotify.com/episode/1XKRAmRTQYIFgnfB5MLW9X?si=7a3qNRx2Sqe30RG1Fat0Mw #tokyo #japan #health #wellness #fitness

Do you struggle with wrist pain in positions such as plank and downward dog? In this series of clips, Shizuka from Serenity Flow Yoga and Sam expand on from the previous post and go through some other useful strategies for dealing with this common problem. https://www.instagram.com/p/DNABLsYzElp/?igsh=aTYybnc0ZGhwaWVv #yoga #wrist #pain #injury #physiotherapist #physicaltherapist #physiotherapy #physicaltherapist #physio #tokyo

Have you ever noticed clicking sounds or pain in your jaw when talking or chewing? You may be experiencing a condition known as Temporomandibular Disorder (TMD). What is TMD? TMD is an umbrella term for conditions affecting the temporomandibular joints (TMJ), the muscles surrounding them, and related structures. Common symptoms include pain at rest, pain when speaking or eating, and clicking or popping noises when you move your jaw. Because the jaw is closely linked to the h

On this episode I discuss how the goal of hitting 10,000 steps per day originated in Japan, and the practicalities and health implications of increasing our walking volume. Spotify Apple #health #wellness #tokyo #activity #walking #10Ksteps #japan