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Health & High Performance

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Health & High Performance

Helping you achieve your health & performance goals In pain? Sports injuries?

Call our experienced team of Sports Chiropractors & Physiotherapists based in Mont Albert North, to get you on the road to recovery. With a special interest in:
- Sports injuries (i.e ankle sprains, hamstring strains, ACL injuries)
- Running injuries (achilles tendinopathy, ITB, heel pain, knee pain)
- Back pain, neck pain & headaches

Utilizing the most modern techniques in assessment & treatment, we aspire to help you achieve your health & performance goals.

23/10/2025

Been dealing with a few ni**les lately, so here’s how I’m structuring my strength work to stay on top of them 👇

1A Hamstring iso holds: 3 seconds x 5 reps, 4 sets @ 90% MVC
1B Knee extension iso holds: 3 seconds x 5 reps, 4 sets @ 90% MVC
1C Single leg bounds: 8 reps, 3 sets

2A Bulgarian split squats: 8 reps, 3 sets
2B Weighted Copenhagens: 10 reps, 3 sets
2C Weighted side plank: 10 reps, 3 sets

3A Roman Chair Extensions: 12 reps, 3 sets
3B Single leg weighted calf raises: 8 reps, 3 sets

👉 What’s your go-to exercise when you’re working through a ni**le or rebuilding after injury?

21/10/2025

🏁 Finished your marathon? Here’s what most runners forget.
🎧 From The Rehab Runway Podcast, Ep 2: Beyond the Finish Line

During marathon prep, strength frequently declines.
�The long runs, the fatigue, the high mileage; they make it almost impossible to build strength in those final phases.

That’s why the post-marathon period and base phase are critical for rebuilding what’s been lost. 💪

In Episode 2 of The Rehab Runway, I dive into how to recover: not just by resting, but by restoring strength, energy, and motivation after race day.

🎧 Listen to Beyond the Finish Line: The Science of Marathon Recovery on Spotify, Apple Podcasts, or www.healthhp.com.au/the-rehab-runway/marathon-recovery

07/10/2025

🏃‍♂️The Asymmetrical Runner ⚖️

We’ve been told symmetry = efficiency, performance, and fewer injuries 🤕

But here’s the truth💥, perfect symmetry is a myth 🙅‍♂️

Asymmetry is often normal ✅, sometimes adaptive 💪, and rarely the villain it’s made out to be 😈

👉 Swipe through to learn where it matters, where it doesn’t, and what it means for your running 🏃‍♀️💨

💭 Asymmetries are part of every runner’s story: how do you see them in your running or clinical practice?

👇 I’d love to hear your insights below!

🔗 For the full blog, head to: https://www.healthhp.com.au/post/the-asymmetrical-runner-debunking-the-myth-of-perfect-symmetry

30/09/2025

⏱ Stronger, Faster: 7 Time-Saving Strength Tips for Runners

🏃‍♀️ Strength training is vital for runners—but it doesn’t need to take hours. Based on a 2021 review by Iversen, here are 7 ways to get the most out of your gym time.

🔑 Prioritize Target Areas
🎯 Address problem zones (e.g., quads for knee pain, calves for Achilles issues).
🎯 Focus on high-impact groups—calves, quads, hamstrings—for performance.

🔑 Microdose Sessions & Cut Reps
⏳ Swap 60-min lifts for 15-min micro-sessions.
🧮 Aim for 4+ sets/week per muscle group.
😮‍💨 Use moderate reps (6–12) but keep intensity high (near failure or 2 RIR).

🔑 Multijoint > Isolation
🏋️ Squats, deadlifts, and hip thrusts hit more muscles in less time than single-joint moves.

🔑 Bilateral Before Unilateral
⚖️ Bilateral lifts (squat, deadlift) are faster and efficient.
✅ Add unilateral work sparingly—it’s still valuable for runners.

🔑 Rest Smart
😴 1–2 minutes rest balances gains without dragging sessions out.

🔑 Superset for Efficiency
💪 Pair non-competing moves (e.g., deadlifts + calf raises) to cut downtime.

🔑 Streamline Warm-Up & Ditch Cooldown
🥵 Quick warm-up: dynamic movement or light sets before heavy loads (>80% RM).
🥶 Skip the cooldown—research shows little effect on soreness or injury prevention.

👋 If this helped, share with a runner who needs strength training but struggles for time!

📚 Reference
Iversen, V. M., et al. (2021). No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med, 51(10), 2079–2095.

24/09/2025

Patellar Tendinopathy holding you back? 🦵🔥
Research shows high-load isometrics aren’t just pain relief, they’re a game-changer for tendon health.

Here’s why 👇
✅ Isometrics can provide short-term pain relief (Rio 2015)
✅ Repeated, structured loading can improve tendon stiffness and tendon material properties (Radovanović 2022; Bohm 2015).
✅ By restoring more appropriate muscle–tendon balance (Domroes 2024; Weidlich 2024), they likely reduce some of the mechanical risk factors that contribute to overload or recurrence.

Protocol Snapshot:
⚡️ 90% MVC or 4.5–6.5% tendon strain
⏱️ 3s hold / 3s rest
🔁 4 reps × 5 sets
😴 2 min rest
🗓️ 3× per week

💡 Save this for later | 🔄 Share with someone who needs it

📲 Follow for more evidence-based injury & rehab insights
📚References
Arampatzis, A., Karamanidis, K., De Monte, G., & Stafilidis, S. (2007). Differences between measured and resultant joint moments during voluntary and artificially elicited isometric knee extension contractions. Clinical Biomechanics, 22(6), 595–601.
Bohm, S., Mersmann, F., & Arampatzis, A. (2015). Human tendon adaptation in response to mechanical loading: a systematic review and meta-analysis of exercise intervention studies on healthy adults. Sports Medicine, 45(12), 1575–1595.
Bohm, S., Mersmann, F., & Arampatzis, A. (2014). Functional adaptation of human tendons to mechanical loading: a systematic review and meta-analysis of exercise intervention studies on healthy adults. Journal of Biomechanics, 47(17), 3543–3551.
Domröse, R., Weidlich, D., Bohm, S., & Mersmann, F. (2024). Effects of high-load isometric exercise on patellar tendon properties and quadriceps function in athletes with patellar tendinopathy. Scandinavian Journal of Medicine & Science in Sports, 34(2), 189–201.
Mersmann, F., Bohm, S., & Arampatzis, A. (2017). Imbalances in the development of muscle and tendon as risk factor for tendinopathies in youth athletes: A review of current evidence and concepts of prevention. Frontiers in Physiology, 8, 987.
Mersmann, F., Bohm, S., & Arampatzis, A. (2021). Tendon adaptation to mechanical loading in youth. Sports Orthopaedics and Traumatology, 37(1), 1–9.
Mersmann, F., Weidlich, D., Bohm, S., & Arampatzis, A. (2023). The relevance of muscle–tendon imbalance for the development of tendinopathies in athletes. Journal of Experimental Orthopaedics, 10(1), 23.
Radovanović, G., Mersmann, F., Bohm, S., & Arampatzis, A. (2022). Adaptation of tendons to loading: Mechanobiological principles and clinical implications. International Journal of Molecular Sciences, 23(4), 2059.
Rio, E., Kidgell, D., Purdam, C., Gaida, J., Moseley, G. L., Pearce, A. J., & Cook, J. (2015). Isometric exercise induces analgesia and reduces inhibition in patellar tendinopathy. British Journal of Sports Medicine, 49(19), 1277–1283.
Weidlich, D., Domröse, R., Mersmann, F., Bohm, S., & Arampatzis, A. (2024). Individualized tendon strain in isometric loading protocols: Implications for effective and safe tendon adaptation. Frontiers in Sports and Active Living, 6, 1367283.

16/09/2025

🦴 Running isn’t the bone-building exercise you think it is.

As a health professional working with runners, one injury I hate seeing is a bone stress injury. It means weeks (frequently months) off running, and a long road back to fitness.

But here’s the kicker:
Running doesn’t do a great job of building strong bones.
Sure, it’s weight-bearing — but that’s not enough.
Running involves repetitive, low-to-moderate impacts in a single direction. Your bones quickly become desensitised to that stimulus. After just 100 cycles, bone cells stop responding (Burr 2002) — which means most of your run isn’t actually making your bones stronger.

🧠 Bones love novelty and high force.
They respond best to:
✅ Jumping & hopping (especially with changes in direction)
✅ Heavy strength training (think squats, lunges, deadlifts)
These apply varied, high-impact, multi-directional loads, which actually stimulate bone growth and resilience.
👉 So if you’re a runner, don’t just run.

Lift. Jump. Move in new directions.
Your bones will thank you — and you’ll spend more time running, not rehabbing.

Runners & health professionals, what are your favorite bone building exercises?
📚 References
Burr DB, Robling AG, Turner CH. Effects of biomechanical stress on bones in animals. Bone. 2002;30(5):781–6
Hoenig, T., et al. (2024). "International Delphi consensus on bone stress injuries in athletes." British Journal of Sports Medicine: bjsports-2024-108616.
Warden, S. J., et al. (2014). "Management and prevention of bone stress injuries in long-distance runners." J Orthop Sports Phys Ther 44(10): 749-765.
Warden, S. J., et al. (2021). "Preventing Bone Stress Injuries in Runners with Optimal Workload." Curr Osteoporos Rep 19(3): 298-307.

14/09/2025

🏃‍♀️ Can strength training prevent running injuries? 🏋️‍♀️
Research on the role of strength training in injury prevention for runners has yielded mixed results. Let's dive into the studies and findings to shed light on this topic.

Key takeaways:
1️⃣ Running injuries are multifactorial, with strength training being just one aspect of prevention alongside training load, technique, and stress management.
2️⃣ Exercise intensity and selection matter; challenging exercises that progress over time are essential for reaping benefits.
3️⃣ Compliance is crucial; consistent and sustained participation in strength training programs reduces injury risk.

🎯Conclusion:
While the evidence on strength training's preventive effects for running injuries is mixed, incorporating it into a comprehensive injury prevention approach can be beneficial. Customized programs, exercise progression, and ensuring compliance are vital for maximizing effectiveness.
As health professionals, let's encourage runners to include strength training alongside other injury-prevention measures in their training regimen. 💪✨

👋Like & share this post if you found it valuable

📚REFERENCES
Baltich, J., et al. (2017). "Running injuries in novice runners enrolled in different training interventions: a pilot randomized controlled trial." Scand J Med Sci Sports 27(11): 1372-1383.
Bredeweg, S. W., et al. (2012). "The effectiveness of a preconditioning programme on preventing running-related injuries in novice runners: a randomised controlled trial." Br J Sports Med.
Desai, P., et al. (2023). "Effectiveness of an 18-week general strength and foam-rolling intervention on running-related injuries in recreational runners." Scand J Med Sci Sports.
Mendez-Rebolledo, G., et al. (2021). "The Protective Effect of Neuromuscular Training on the Medial Tibial Stress Syndrome in Youth Female Track-and-Field Athletes: A Clinical Trial and Cohort Study." J Sport Rehabil 30(7): 1019-1027.
Taddei, U. T., et al. (2020). "Foot Core Training to Prevent Running-Related Injuries: A Survival Analysis of a Single-Blind, Randomized Controlled Trial." Am J Sports Med 48(14): 3610-3619.
Toresdahl, B. G., et al. (2020). "A Randomized Study of a Strength Training Program to Prevent Injuries in Runners of the New York City Marathon." Sports Health 12(1): 74-79.

02/09/2025

🏃‍♂️ Just finished a marathon? The race may be over, but your recovery journey is just as important.

Your muscles, tendons, heart, and immune system all go through major stress during 42.2km — and how you recover can make or break your return to training.

💡 In this post, you’ll learn:
✅ How long it really takes your body to bounce back
✅ The best nutrition & hydration strategies post-race
✅ Why sleep is your #1 recovery tool
✅ Active recovery tips that actually work
✅ A handy Recovery Checklist to guide your first few weeks

Remember: finishing strong isn’t just about race day — it’s about respecting the recovery that follows.

✨ Save this post to guide your recovery & share with a training partner who just ran too!

💬 Comment below on your #1 recovery ritual! 👇

For the full blog, head to www.healthhp.com.au/post/marathon-recovery-guide

26/08/2025

🏃‍♂️ Thinking about strength training but don’t know where to start?
👉 Plyometrics might just be the perfect entry point for runners.

💥 They’re bodyweight-based – no fancy equipment needed.
💥 Boosts running economy (Engeroff 2023)
💥 Great for bone strength
💥 Low energy demand – so you can still nail your key running sessions.
💥 And the best part? Just a few minutes, two times per week can make a real difference.

So if you’ve been putting off strength work, try sprinkling in plyos like Pogo jumps, hops or skips.

Your future running self will thank you 🏅
📚Reference
Engeroff, T., et al. (2023). "Progressive daily hopping exercise improves running economy in amateur runners: a randomized and controlled trial." Sci Rep 13(1): 4167.

19/08/2025

🏃‍♂️💪 Strength Training for Runners: How to Schedule It? 🗓️
Strength work is 🔑 for boosting performance and reducing injury risk. But when’s the best time to lift? 🤔

🌟 Just Get It Done�Morning, noon, or night—timing matters less than consistency. If you're short on options, get it in when you can. ✅

🌀The Interference Effect�Running + lifting on the same day may blunt muscle gains (especially explosive strength).�But a 2022 meta-analysis showed negligible impact on hypertrophy or max strength.�💡 Tip: If possible, separate run & lift by 6–8 hours.

🥇 Run or Lift First?�Prioritise what matters most.�➡️ Running focus? Run first.�➡️ Strength development? Lift first.�Think long-term goals 🎯

📅 Weekly Planning Options
1️⃣ Polarized: Hard run + strength on the same day�✅ Protects rest days�❗️Can lead to very taxing days
2️⃣ Distributed: Strength on easy run days�✅ More balanced workload�❗️Limits recovery

🔑 The Takeaway:�There’s no one-size-fits-all. Choose a plan that fits your routine and recovery capacity.
�Don’t chase perfect—chase consistency. 💥👊

👇 What’s your go-to weekly plan? Comment below!
�👍 Like & share if this helped!

Address

437 Belmore Road
Mont Albert North, VIC
3129

Opening Hours

Monday	8am - 7pm
Tuesday	8am - 7pm
Wednesday	8am - 7pm
Thursday	8am - 7pm
Friday	8am - 7pm
Saturday	9am - 12pm

Telephone

+61398573143

Website

http://www.healthhp.com.au/

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