Russell Physio

“Pain free” feels like the green light to start running again, but it doesn’t tell you whether your body is strong enough to run again.

So in week 1 of every runner’s return, we measure it:
🔹 Calf strength: your calves take a big load with every stride
🔹 Hip strength: it controls your knee every time your foot lands
🔹 Quads and hamstrings: they absorb and push off on every step
🔹 Left vs right: the injured side is often still weaker, even when it feels fine

Those numbers go on your dashboard, and we retest as you go. That way progress isn’t a guess, it’s in black and white.

Want to know where your numbers are? Comment AUDIT and we’ll talk through whether working with us is the right fit for you on a free call.


Have you ever gone straight back to sport when pains settled?

You got injured, rested it, did the exercises you were given, then it came straight back on the first run. Sound familiar? 👇

Rest calms pain down, but it doesn’t prepare your Achilles for running. What usually gets missed in rehab is the training. A jump in weekly mileage after time off, with no sport specific strength work - is a super common pattern.

Depending on the individual infront of me, I might:
- Bring their mileage down, then gradually build it back up.
- Progress from calf raises on both legs to single leg work.
- Add plyometrics in, because running is a single leg sport.

This is not medical advice, every injury is different and requires different help. That’s why I’m offering free calls to runners to see whether you’re a good fit to work with me to get yourself better, if you want one, comment ‘AUDIT’ and I’ll message you.



Are you in pain at the moment?

I’m really keen to help some more runners out, whether you’ve got HUGE goals or you’re just starting out. Pop me a message

Wayyy too often athletes come to see me after being injured for months, I ask them what they’ve done so far, and they hand me a sheet with the most basic and generic exercises, and most of the time they don’t even have progressions.

If you’re a runner, your whole sport relies on you being able to handle multiple times your bodyweight through 1 leg, over and over again. So does it make sense that your rehab is all simple, double leg exercises? - NO 👎

Rehab for athletes needs to meet the demands of the sport. For runners, it might start with bodyweight double leg exercises really early on, but it should progress to heavy, double and single leg, and plyometric exercises eventually - guided by a physiotherapist.

If you feel your rehab isn’t suited for you, comment AUDIT, we will have a free call to speak about your training, and we whether you’re a good fit to work with me.

Has running felt super tough for you lately? This might be why 👀