Unlike something like a squat, where you're essentially just going up and down, when performing a lunge, we are moving both horizontally and vertically, so it makes sense to load up in both these planes. To see how to set this up, head over to our instagram page: https://www.instagram.com/reel/DTT4pBBk9Fg/?igsh=MTVrcWs4bm84NXk5Yg== The easiest way to set this up is to attach a band or cable around the waste and attach it out in front (or behind in the case of a reverse lunge)

While bone stress injuries in the lower back are uncommon in distance runners, they often occur in sports that involve lumbar extension (back bending) combined with rotation and/or compression, such as landing after a jump. These injuries are particularly prevalent among youth athletes, who are skeletally less mature and frequently experience rapid spikes in their training and competition loads. Common Sports Affected Some of the sports where we frequently see these injuries

In Tokyo and on the slopes Looks like this year is shaping up to have some terrific snow. We hope everyone has a wonderful season and stay safe on the slopes. If you do manage to get injured, Club 360's physiotherapists are experienced in dealing with common skiing and snowboarding injuries such as knee, shoulder, wrist, lower back as well as concussion. We can diagnose your injury, set up a management plan, advice regarding bracing etc. and also refer to for imaging or ortho

In this post, Sam is back with Serenity Flow Yoga founder and instructor Shizuka, this time to discuss yoga-related knee pain. To check out the clips, head on over to our instagram page: https://www.instagram.com/p/DSvXTgPkUtE/?img_index=1&igsh=b2N3bzYzcWZ3N2dy Have some yoga related pain that you need advice on, come in and see one of our experience and caring physios: https://tokyofitness.cliniko.com/bookings?appointment_type_id=6209 #yoga #tokyo #injury #pain #physiotherap

In part one we covered high‑risk sites around the hip, pelvis and shin. Here are foot and heel bone stress injuries that are commonly missed. Common foot and hindfoot sites Metatarsal shaft — the long bones of the forefoot (especially the 2nd and 3rd metatarsals) are frequent stress sites and can be misdiagnosed as metatarsalgia or Morton’s neuroma. Metatarsal base — the base of the 5th metatarsal (Jones region) is high risk and needs specific management. High risk. Navicular

Corticosteroid injections are a common treatment option for musculoskeletal pain. They may be used to address issues involving joints, tendons, ligaments, and, less commonly, muscles. While we’ve previously discussed when steroid injections may be appropriate and when they should probably be avoided, my general practice is to steer individuals away from their use for most conditions. To see the video version, head over to our instagram page: https://www.instagram.com/reel/DSb

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

This is a great one to target the lower part of the abdominals, where a lot of people struggle to feel a contraction, and is also great for progressing motor control work around the pelvis. To see this exercise being demonstrated, head on over to our instagram page: https://www.instagram.com/reel/DSLyWJkE7YE/?igsh=dWhlbG1ndWlkc2Nt Disclaimer, people with extension-sensitive spinal pain (pain in the back with arching movements/sitting/standing/walking) will need to be careful

In this second of our 2 part series, Sam is back with Serenity Flow Yoga founder and instructor Shizuka to continue the discussion around yoga-related shoulder pain, particularly with movements such as the handstand and downward dog. To check out the clips, head over to our instagram page: https://www.instagram.com/p/DSDwVkjk_Ku/?igsh=MXU3ZTV5bHhuaDA2eg== #yoga #tokyo #injury #pain #physiotherapist #physiotherapy #physicaltherapist #physicaltherapy

In this second part of our series on CrossFit related back pain, Sam teams up with Marc Keen from CrossFit Roppongi to discuss the opposite type of issue - extension sensitive lower back pain. To see the videos, head over to our instagram page: https://www.instagram.com/p/DRn-qQ5EkJo/?igsh=Y3JmMTB1MW9jY3U= #lowerback #crossfit #physiotherapy #physiotherapist #physicaltherapy #physicaltherapist #training #strengthtraining

As winter approaches, it's the perfect time to gear up for skiing and snowboarding. At Club 360, we often see injuries from these winter sports that could be avoided with proper preparation. So, let's talk about how to get ready and reduce your risk of injury. To view the exercise clips, check out our instagram page: https://www.instagram.com/reel/DRxyavSE1tR/?igsh=MWUzbGRvcm1wczF3bQ== It's perfectly fine to enjoy skiing and boarding, but being physically prepared can make al

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

Graded exposure is often the most important part of a rehab program for both acute and chronic conditions. The idea is straightforward: gradually load the injured tissue — whether muscle, tendon, ligament, nerve or bone — and increase that load as tolerated to improve tolerance and desensitise the area. To see the video version, check out our instagram page: https://www.instagram.com/reel/DRDPdFxkx4z/?igsh=MWhianV3dTVmZHhlMA== A practical example from my own rehab: I’m workin

This is a great little drill for mid to late stage shoulder rehab, or for those who just want to increase their shoulder capacity to protect against future injury. Check out the video on our instagram page: https://www.instagram.com/reel/DQ7vGG_k46N/?igsh=MWFvNGtiNThvdWx6ZQ== #shoulder #exercise #injury #rotatorcuff

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

You’ve probably heard the claim: static (passive) stretching reduces force and makes you slower or less explosive. That conclusion comes from solid-looking studies — but it’s time for a reality check. To see the video version head over to our instagram page: https://www.instagram.com/reel/DQqnARskcSs/?igsh=MWlzczJ3d3ViNjY2NQ== What the research actually shows Acute reductions in force output do appear after long-duration static stretches when they’re followed immediately by m

Do you have bursitis? Or have you been told you do? Good news — you probably don’t. Lateral hip pain (pain on the outside of the hip) has long carried the label “trochanteric bursitis,” implying inflammation of the bursa — a small fluid-filled sac that reduces friction around joints. That diagnosis tends to push treatment toward anti-inflammatories and rest. But new evidence tells a different story for most people with side-of-hip pain. Why the old label is changing Recent re