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Monday 7:40am - 4pm Tuesday 7:40am - 3pm Wednesday 7:40am - 5pm Thursday 7:40am - 12:20pm Friday 8:20am - 4pm

James Cruickshank PhysioRun

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James Cruickshank PhysioRun

“Guiding you from physio couch to 5km and beyond, using resources created by runners for runners,

19/02/2026

👉 If your outside knee pain keeps showing up, test this: Side Plank Star Hold. If it breaks you… you’ve found the leak.

No fluff — this is a quick screen for lateral hip + trunk capacity (the stuff that keeps your femur from wobbling and your knee from getting dragged into chaos when you’re tired).

✅ How to test it (properly)
• Set up in a side plank (elbow under shoulder)
• Top leg lifts into a “star” (hip abduction)
• Keep ribs stacked, pelvis level, bottom hip off the floor

🔍 What you’re looking for

If you get:
• pelvis dropping
• top leg shaking / cramping instantly
• trunk rotating forward
• knee pain flaring or you can’t keep form…

…that’s not “weakness shame” — that’s a capacity clue.

Why it matters for outside knee pain

When lateral hip + trunk control drops, your body often borrows stability from the knee (hello ITB irritation / lateral knee pain), especially with:
• downhills
• speed work
• cambered roads
• fatigue in the last 10–20 minutes

🛠️ What to do with it

Don’t just test it — train it:
• 3–4x/week
• Progress by adding slow top-leg pulses or longer holds
• Keep symptoms in a workable zone (mild is ok, worse-for-24h is not)

18/02/2026

10 things I do because I refuse to settle for mediocre.

1. I rehab with intention, not vibes. Every drill has a “why”, a “how”, and a “what next”.
2. I turn awareness into a superpower. You learn what your foot/hip/knee is doing—so you stop guessing and start adjusting.
3. I don’t just treat pain… I treat the pattern. Symptoms are the smoke. I’m looking for the thing lighting the fire.
4. I bring your people into the plan. Coach, S&C, partner, parent—whoever helps you stay consistent gets included (because rehab lives outside the clinic).
5. I’m not married to one exercise. If it’s not landing, we pivot fast—same goal, smarter route.
6. I build the map, not just the session. We plan out where you need to go to get to where you need to go: capacity → confidence → performance.
7. I chase boring excellence. Consistency beats hero workouts. Small wins stack into big returns.
8. I train the whole runner. Strength, stiffness, rhythm, tissue tolerance, and technique—because running is a system, not a single joint.
9. I’ll talk… or I’ll just listen. Some days you need coaching. Some days you need to sit and unload. Either way, you leave lighter.
10. I don’t let you “cope” your way back. We progress from “surviving runs” to owning runs—so you’re not living one flare-up away from frustration.

If you refuse to settle for mediocre, your rehab can’t be mediocre either.
Save this. Send it to your running mate who’s stuck in the injury loop.

16/02/2026

First day in the new clinic… and honestly, what a space to kick off a mentoring session. 🏥✨

Today wasn’t about “smashing it” — it was about building it.

We dug into the real work behind getting back to the gym:
✅ how to re-enter training without feeling like a rookie again
✅ how to build confidence with our words (because language shapes behaviour)
✅ how to structure a plan that moves someone back towards “normal”… whatever their normal actually is

Big theme of the day: phases and process.
Not just what exercises to do, but when to do them, why they matter, and how to make the plan feel doable on the days motivation is on life support. 😅

Mentoring sessions like this are a win-win — sharpening the framework, tightening the message, and making sure the person in front of us leaves with clarity, not confusion.

Onwards. Step by step. Phase by phase. 💪

15/02/2026

🚗 How to find our NEW clinic (from the old clinic):
1. Head to Old Skene Road
2. Turn left, then drive to the Costa roundabout → turn right
3. At the first Tesco roundabout → go straight on
4. At the Tesco garage roundabout → turn left
5. Keep going until Cala is on your left and Boskalis is on your right
6. Turn right onto Prospect Drive
7. Continue past the food van
8. Turn right at the junction with The Colosseum Gym
9. Head into Abercrombie Court — we’re No. 4 ✅

Can’t wait to see you in the new space 🙌

14/02/2026

There’s pain in the process… but pain is an indicator, not a stop sign. 🚦

Most runners hear any pain and instantly think:
“I’m broken. I need to stop.”
But pain isn’t that simple.

Pain = information (a message), not a verdict

Pain is your system saying “something needs adjusting” — load, sleep, stress, footwear, technique, strength, recovery… pick your suspect.
It’s rarely a binary go/stop. More often it’s a volume k**b.

The runner’s rule: “Manageable + predictable”

If pain is:
✅ mild (think 0–3/10)
✅ warms up or stays steady
✅ doesn’t change your mechanics (no limp, no “protective” running)
✅ settles back to baseline within 24 hours

…that’s usually “training noise” you can work with, while you build capacity.

But if it’s:
🚩 sharp / escalating
🚩 night pain / swelling you can’t ignore
🚩 changing your stride (limp, toeing out, unloading)
🚩 worse the next day and trending up across the week

…that’s not “push through it” territory. That’s change the dose and get eyes on it.

The mindset shift

Pain is the dashboard light.
You don’t smash the dashboard.
You check the engine, adjust the load, and keep moving forward smarter.

If you’re in that grey zone right now — drop a comment with the body part (Achilles? shin? knee?) and I’ll give you the first adjustment I’d make. 👇

13/02/2026

Ten years at Westhill (Ashdale)… and the last day was just another day.
Same high standards. Same drive. Same quiet “let’s get this right” energy.

But in a small moment yesterday morning — before my class — it hit me.

Over a decade I’ve treated clients in every bed space at different points in the journey.
I spent two years upstairs during Covid, a bit isolated, doing what we all had to do.
I’ve shared tears in those cubicles. I’ve shared a lot of smiles too.

And the truth is… those ten years were more than work.
They were part of my life. An anchor — alongside raising a family.

I also need to say this out loud: Karen and .kay.7 … you looked after me.
You backed me when I needed support.
You gave me space when I was grumpy (you saints).
And you went way beyond “colleagues” when we were treating a close friend through a hard journey.

Now… this next part matters.

Because we’re moving to a new clinic — and honestly… WOW.
The heart and soul that’s gone into making it real is something I’ll never forget.
I’m forever grateful to be part of it.

It feels fitting that my last patient in Ashdale was — a high-performance athlete who lives the truth most people forget:

It’s not the big moments that make you world class.
It’s the small, mundane details.
The consistency.
The data.
The feedback.
The reps over weeks and months that quietly compound.

That’s what we’re chasing.

Not “world class” as a cute buzzword thrown around like a five-year-old who’s just won player of the year (Sammy… I’m looking at you 😄)…
…but world class that’s earned: measured, refined, and built one contact at a time.

SPEAR have given us the stage.

Now we strive for the best — one treatment at a time.

Because here’s the thing: world class starts with you.
Your goals. Your effort. Your honesty. Your willingness to keep showing up.

New clinic. Same care. Higher ceiling.
Let’s go. 🚀

11/02/2026

Discipline looks like obsession to people that don’t have any.

And honestly? That’s fine. Let them call it “too much” while you quietly stack reps, steps, sleeps, and boring basics… until your “obsession” turns into results.

Because discipline isn’t intensity.
It’s consistency.
It’s showing up on the days you can’t be bothered and still doing the minimum effective dose.
It’s choosing the long game when everyone else wants a quick fix.

For runners, discipline looks like:
• easy runs that are actually easy
• strength work even when you’re not injured
• rehab drills when it’s dull, not just when it hurts
• recovery like it’s part of training (because it is)

You don’t need motivation. You need systems.
And when it starts working, people will call it luck. 😂

Save this for the day you’re “not feeling it” — and do it anyway. 👊

Address

Blackburn

Opening Hours

Monday	7:40am - 4pm
Tuesday	7:40am - 3pm
Wednesday	7:40am - 5pm
Thursday	7:40am - 12:20pm
Friday	8:20am - 4pm

Telephone

+447738467769

Website

http://www.Physiorun.net/

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