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

Regular viewers will be familiar with Pascal, who underwent the revolutionary cross-bracing protocol following an ACL injury earlier in the year. To see the video version check out our instagram page: https://www.instagram.com/reel/DOrvWiJk_P3/?igsh=cTZrN2VjYzNmYmo2 Despite studies showing positive results in other cases, the outcome in Pascal's case could never be guaranteed. Pascal had further imaging while on vacation in Europe which showed healing of the ACL. The scans we

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

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

(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

Use bands as part of your home program? Then the door anchor is a must😀 https://www.instagram.com/reel/DNRe9K_ziSa/?igsh=N3JydGpzcWx4cDlv Buy on amazon or in-store at Club 360. #physiotherapy #personaltraining #tokyo https://www.amazon.co.jp/-/en/DBTHD02S-TKS-Training-Carabiner-Exercise-Stretching/dp/B0C3PPQ4PT/ref=sr_1_7?crid=1UEFKITBRAYY0&dib=eyJ2IjoiMSJ9.pn9JjL-mgcGYOP5b_FW5qDzd7mPOukXFAGeh-akMB0HRpN1nkWgRteZ41Zj07pYjzfxqii8baZ_XoQt-FksSgcoPx9K2102TVh55PikFTTLASeFYHQCc1WC

For the video version, check out our instagram page: https://www.instagram.com/reel/DNHNa8szCAt/?igsh=MTE0Yjg1bmczZ3lkcg== We’ve all felt it — that annoying “tight” spot that seems to beg for a good stretch. The instinct is simple: Tight muscle = needs stretching. But it’s not always that straightforward. For most people, muscle tightness isn’t something you actually feel  until you move that muscle towards its end range of motion. And here’s the surprising part — that sensat

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

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

We featured Emerson here in a previous client post. He was recently honoured with an award for being the oldest goalie to play in a world championships! It's true that playing a certain level of sport does get harder with age, but making sure that you are managing injuries correctly, are intelligent with your load management, and supplementing your sport with regular strength training will optimise your longevity in your sport of choice. Congratulations Emerson!!!!! #physioth

TLP Health Snippets. Preparing for a Pain-free Hiking Season. On this episode I provide some tips and exercises for a pain-free hiking season. https://podcasts.apple.com/au/podcast/tokyo-living/id1553980433?i=1000710356398 https://open.spotify.com/episode/3ZqEJm0qO79RE9KjbbE3EA?si=4t99atQbQOuA7hnTrpm0dQ #hiking #physiotherapy #health #wellness #tokyo

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.

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:...