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

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

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

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

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

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

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

To see the video version check out our instagram page: https://www.instagram.com/reel/DMcJBNZzAQS/?igsh=bXZmNndobnp2cnls If you’ve ever had the misfortune of getting injured, you know the relief and excitement that comes when your doctor finally says you’re “cleared to return.” It’s natural to feel eager—sometimes too  eager—to jump straight back into your usual sport or activity. But here’s what many people don’t realize: being cleared simply means that, structurally, your m

For the video version, check out our instagram page https://www.instagram.com/reel/DMRE3tFz6NC/?igsh=MWVlaWFlZ3Iwa2RkbA== When most people think about improving their flexibility, stretching is usually the first thing that comes to mind. It seems obvious: if you want to get more flexible, you should stretch more. But research suggests this isn’t the whole story. In fact, strength training through a full range of motion — especially exercises that focus on the eccentric phase

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

Pain in the wrist with yoga movements? In this video post Shizuka from Serenity Flow Yoga and I go through some movement modifications and mobilisations with movement to help address this common problem. https://www.instagram.com/p/DLB9KjfTvg6/?img_index=2&igsh=MWFiM3hoeXZ2MnNuZA== #yoga #physiotherapist #tokyo #physio #physiotherapy #physicaltherapy #physicaltherapist #wrist #pain

Club 360 physiotherapist joined Tokyo Medical and Surgical physician Dr Tom Lomax to assist with ringside and pre/post fight medical coverage yesterday at the incredible Executive Fight Night event. Jono has vast experience in trauma and acute sports injury management so the fighters were in good hands. Luckily everyone got through unscathed and put on an amazing show. #executivefightnight #physio #physiotherapy #sports #injury #tokyo

There's no exercise that you have to do!! (to watch the video of this post check out our instagram page https://www.instagram.com/reel/DJ5E--Yz0Ne/?igsh=MTJ2Mmkzam04cGpkdg== One of the many wonderful things about resistance training. Is that there so many different options in terms of available exercises. Unless you're competing in strength sports such as powerlifting, Olympic lifting, strong man or CrossFit, and you're just doing resistance training to improve your general

Hamstring strains are one of the most common injuries in change of direction field sports, and result in a large cumulative amount of lost playing and training time for athletes. One of the main reasons for hamstring injuries is a lack of exposure to the type of force (a braking force as the leg moves out in front at high speeds) that causes these injuries. Research suggests that more regular exposure to high speed sprinting can be protective against these types of injuries.

To see video demonstrations of the exercises described in this post, head on over to our instagram page! https://www.instagram.com/p/DJVB6bQz99z/?igsh=OXdjZ2gwMGNxZnY= #hiking #spring #physiotherapist #physio #physicaltherapist #tokyo #japan #injury #outdoors

Check out the video version! When I'm going through a clinical history with a client, a common theme often emerges, that past injuries have frequently occurred on the same side of the body. Whilst there isn't any research specific to this phenomenon, there are a few plausible mechanisms as to why this occurs. The first is the natural asymmetry that we have in our bodies. Now this might be the result of an activity that uses our body in an asymmetrical way, such as playing a s

Manual therapy refers to therapeutic techniques performed by different health practitioners, aimed at decreasing pain, or modifying function thought to be related to someone's pain, injury or performance issue. While not every client requires manual therapy interventions as part of their injury or pain management plan, it can be a useful adjunct in many cases. To see the video version and a demonstration of some of the techniques we use, check out this instagram clip:...

Cold water immersion is all the rage at the moment, and has been shown to have some benefits in certain areas, but when it comes to recovery, hot water immersion may be equally as effective. Let's have a look at what the latest research says. #recovery #fitness #health #coldplunge #icebath #sauna #rehab #tokyo #physio #physiotherapy