Stretching before exercise has long been considered a key part of warming up. However, more recent research has led to some confusion around whether static stretching is helpful or potentially detrimental to performance. So where does the evidence currently stand? Does Static Stretching Reduce Performance? Research suggests that prolonged static stretching can temporarily reduce force output in the muscle being stretched. This means that if you perform long hold stretches imm

The concept of Kaizen , a Japanese term meaning continuous improvement, is widely applied across many industries in Japan. At its core, it reflects the idea that small, consistent improvements over time lead to meaningful long term progress. At Club 360, this is a philosophy we aim to apply not only to our clients’ rehabilitation and performance, but also to our own development as practitioners. Each week, our team meets to review case studies, discuss treatment approaches, a

This week, Club 360 Clinical Director Sam met with Cricket Japan Head of Strength and Conditioning Devon Von Onselen. Alongside recording a podcast and a series of exercise videos, they discussed key topics including load management in both elite and recreational athletes. One of the key takeaways from that conversation was how relevant these principles are not just for elite performers, but for everyday “weekend warriors” balancing sport with busy professional and family liv

Over the weekend, Club 360 Clinical Director Sam and massage therapist Ross provided pitch side physiotherapy and soft tissue support at the Footy Japan Samurai Sevens tournament. The event brought together teams from across Tokyo’s international sporting community for a full day of competition, with athletes competing in a fast paced and physically demanding format. Providing pitch side cover in this environment involves the assessment and management of acute injuries, as we

Last Thursday, Club 360 physiotherapists Sam Gilbert and Joe Quinn delivered a webinar on youth sports injury prevention and treatment strategies. We were pleased to see a strong turnout, and the session led to some excellent discussion around a topic that is increasingly important for parents, coaches, and young athletes. Youth participation in sport provides significant physical, psychological, emotional, and social benefits. When injuries occur, the impact extends beyond p

Completing a marathon is a huge physical achievement. Running 42.2 kilometres places significant stress on muscles, tendons, joints, and connective tissue. Some soreness after race day is completely normal. The important question is this: how long should marathon soreness actually last? Understanding the difference between normal post marathon soreness and pain that may indicate injury can help you recover properly and return to training safely. What Is Normal After a Maratho

At Club 360, we believe performance is a system. While much of youth sport focuses on developing young athletes, the coaches who guide them are often overlooked when it comes to injury management and physical health. Recently, we had the opportunity to provide physiotherapy sessions for five coaches from the British Football Academy here in Tokyo. The goal was simple: assess and treat existing injuries, support recovery, and help them continue performing at a high level in th

HYROX is designed to push you. Between the running, sled work, lunges, rowing, wall balls, and repeated high-intensity efforts, it places significant demand on the lower body, posterior chain, and cardiovascular system. Feeling pain after HYROX is common. But not all pain is the same. Understanding the difference between normal post-race soreness and a developing injury can help you make better decisions about recovery, training, and when to seek help. At Club 360, we often e

Club 360 physiotherapist Joe Huynh accompanied Tokyo Medical and Surgical partner and physician Dr Tom Lomax yesterday, providing medical support for our internal fight night. Our intern Daniel was also on hand to observe the pre and post fight medical checks and ringside coverage. #physiotherapy #boxing #tokyo

We’re excited to welcome Joe, an Australian physiotherapist, to the Club 360 Tokyo team. Joe is dedicated to helping clients move better and recover faster, whether that means returning from injury or improving daily movement and performance. Joe’s background in sport has shaped his approach to physiotherapy. He grew up playing soccer before expanding into mixed martial arts, tennis, and badminton. Today, he trains as a powerlifter, giving him firsthand experience with streng

Resistance training is a form of physical exercise that involves working against a force or resistance to improve muscular strength, endurance, and size. This can be accomplished using free weights (like dumbbells and barbells), resistance bands, weight machines, or even body weight (as in push-ups or squats). The goal is to create controlled stress on the muscles, prompting them to adapt and grow stronger over time. Addressing the Stigma Although the benefits of resistance t

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