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

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 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

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

In this clip, Sam is back with Marc from Roppongi CrossFit to continue discussing CrossFit-related injuries. In this first of a two-part series, Sam and Marc discuss CrossFit-related lower back pain. To see the clips, check out our instagram page: https://www.instagram.com/p/DPpOHjgE110/?igsh=cmpxeXduNXduNmRi #CrossFit #Tokyo #Training #LowerBackPain #Squats #Physiotherapy #Physiotherapy #Physio

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

Pain in the back of the heel in many sports and physical activities is often a sign of Achilles Tendinopathy. However, kicking sports such as football and soccer and particularly in soccer due to the angle at which the ball is kicked, the pain is more likely to be related to a condition called posterior   impingement , where structures at the back of the foot are being repetitively compressed during the kicking motion, which involves what we refer to as plantarflexion. To see

In part 2 of this series, Sam and Marc Keen from CrossFit Roppongi continue their discussion on strategies to deal with shoulder pain in CrossFit, this type discussing pressing, snatching and jerking. https://www.instagram.com/p/DOPaY6XE0CL/?igsh=MTlkamdldG9ydG85ZQ== #shoulder #crossfit #physiotherapy #physiotherapist #physicaltherapy #physicaltherapist #training #strengthtraining

In part 2 of our series on exercises for hamstring injury prevention Sam and Magnus go over some more advanced exercises including the nordic curl, the RDL and the kettlebell swing. Check out the clips on our instagram page: https://www.instagram.com/p/DN1PQa55lO1/?img_index=1&igsh=N2VveHVpaWpuMzN0 If you are struggling with sports-related soft tissue injury or are after some advice on injury prevention, come in and see one of our experienced physios today. A shout out to our

(Check out the clip on our instagram page) https://www.instagram.com/p/DNjQrbuTaF5/?igsh=MTV3MHhpdmNlaHZwcg== The Recent Debut of Hyrox in Japan was a massive event, and this new sport has taken the world by storm. The advent of Hyrox Competition has meant that many people have increased their running mileage. In addition to getting the miles under the belt, strength training can be hugely beneficial as an adjust to improve running performance and decrease injury risk. One of

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

In this post Sam teams up with Marc Keen from CrossFit Roppongi ( https://crossfitroppongi.com/ ) to discuss some common causes of shoulder pain and some strategies to deal with them. To see the post check out our instagram site: https://www.instagram.com/p/DMhS_LvTfbz/?igsh=cWF2aTFtdXJ3YzVj #shoulder #crossfit #physiotherapy #physiotherapist #physicaltherapy #physicaltherapist #training #strengthtraining

Hamstring injuries are one of the movement common issues we see in running and change of direction sports. We have previously discussed the importance of maintaining sprinting volume to decrease the likelihood of injury. Improving local strength and capacity in the muscles can also help with injury prevention. In this post we go through some basic exercises to help build hamstring muscle capacity. Check out our instagram page for details: https://www.instagram.com/p/DMJodOjz_

School’s out for the summer!!! For international school students in Tokyo, the summer is long and for student athletes the break between seasons is even longer. School sport often wraps up weeks before the end of the academic year and doesn't get started for several weeks after classes recommence. This means that players will often have up to 3 months at a time without structured practice or games. Whilst this does provide a chance to rest and recover both physically and ment