James Cruickshank PhysioRun

13/11/2025

11/11/2025

Build from the ground up.
Principles are few → methods are many. If your feet can’t load, your hips can’t lead and your engine never really fires. So take three “mainstream” moves and make the principles count.

AWAKEN (feel it):
Foot plank – soft knee, big toe pressed, heel anchored, forefoot lightly spread. Find the tripod (big toe, little toe, heel) and hold the shape, don’t claw. 20–40s.

EDUCATE (own it):
Toe bridge – heels just off a step/wedge, ribs stacked, big toe pressure steady. Lift hips, slow 3–1–3 tempo, 6–10 reps. Smooth roll, no snapping at the ankle.

INTEGRATE (spring it):
Box plyometrics – step down, quiet tripod landing, small rebound or stick. 3–5 quality contacts × 3–4 sets. Stop when landings get noisy.

Why this works
• Tripod load → cleaner force to calf/hip
• Tension before torque → stability without gripping
• Slow → stiff → springy → carryover to running form

Micro-session (10–12 mins):
• Foot plank: 2–3 × 20–40s/side
• Toe bridge: 2 × 6–10 (slow)
• Box plyos: 3 × 3–5 soft landings

Make it yours
• Arch collapsing? Shorten the hold, cue heel → big toe pressure.
• Toe cramps? Press, don’t claw.
• Sensitive Achilles? Reduce drop on toe bridges and keep mid-range.
• Knees diving in on landings? Pause, “screw” the foot to the floor, then pop.

Progress without guessing
Add time (plank) → range (toe bridge) → height (box) only when landings stay soft and repeatable.

The drill is just the delivery vehicle. The principle does the heavy lifting. Nail the tripod, pressure and posture, and the “mainstream” suddenly becomes specific to you.

If foot control is your weak link, grab my Unlace the Brace foot reset (link in bio): easy progressions, big toe love, better push-off. Save this for your next session and tag a runner who needs stronger feet 👣

07/11/2025

Stop exercising? Just do calf raises? “At your age, expect pain”?
Nah. We don’t shrink your life to fit your symptoms — we build your capacity to fit your life.

At PhysioRun our stance is simple:
• Don’t stop — adapt. Pain is a signal, not a life sentence. We shift load, tweak volume, change the exercise — and keep you moving.
• Not just calves — train the chain. Feet, calves, quads, hips, trunk… running is a team sport for your body. Strong teams don’t rely on one player.
• Age is a variable, not a verdict. You’re not fragile — you’re trainable. Strength + consistency beats fear + rest.

What we do instead:
1. Awaken: find the honest starting point (what you can do today, not what you can’t).
2. Educate: explain the “why” so you trust the plan.
3. Integrate: build strength, skill and tolerance into real life — steps, runs, hills, life-load.

Today’s mini-reset if you’re stuck:
• 5 minutes: foot/ankle mobility (toe yoga, ankle circles, calf rocks).
• 10 minutes: strength snack (split squat hold, hip lock, calf raise variations, wall sit).
• 5 minutes: easy walk and breathe — let the system settle.
That’s 20 minutes that moves you forward, not backwards.

You deserve advice that expands your world, not shrinks it. Keep moving.

Strong body. Clear mind. Unstoppable you. 🏃‍♂️⚡️

06/11/2025

Balance Classroom ⭐️✨
Float like a star, land like a pro. Tonight we dialled in the wobble-control every runner needs.

Warm-up (Awaken): Floating Stars + Fighting Monkey flow to wake the feet, soften the knees, and switch on that hip lock. Eyes up, ribs stacked, tripod foot switched on.

Main set (Educate → Integrate):
• Hop & Stick — quiet landings, own the pause.
• Around the World (head) on single leg — challenge the vestibular system without losing your tripod.
• Clocks — reach the hands to 12–3–6–9 while the foot says “nah, I’m staying home.”
• Running Man → Overhead Press — arm drive + stacked ribs + big toe down. Smooth is fast.

Why runners should care: better mid-stance control, improved ankle stiffness, cleaner hip-knee line, less energy leaking side to side. That means fewer niggles, better cadence, and fresher legs late in the run.

Mini-prescription: 2mins each side, 1-2 rounds. Breathe out on the “stick,” keep the big toe heavy, and make your landings so quiet you could sneak past a sleeping dog.

My take: balance isn’t a party trick—it’s free speed and free durability. Train it like you mean it and your stride will thank you.

Save this for pre-run priming or post-run polish. Drop a ⭐️ if you felt the glutes light up!

30/10/2025

This is a great initiative for people with MS. Benefit from 6 subsidised sessions of specialist physiotherapy from our expert neuro physios. Available to all MS society members.

Call 01224 900102 or email referrals@spearphysiotherapy.co.uk for more information.

30/10/2025

🎃 Halloween Hips — scare off tight hips & sluggish strides 👻
Runner’s hip mobility + strength mini-class to wake up internal rotation, switch on abductors, and build rock-solid control so you run smoother, stronger, and more injury-resistant.

Warm-up (Awaken):
• 90/90 hip rolls · Hip C.A.R.S. · Hip swings (front & side)

Main Set (Educate → Integrate):
• Foam roller squeeze + band pull-apart (IR focus)
• Standing IR squat · Abductor slide-out
• Foam-roller squat (adductor squeeze)
• Side plank (lateral chain) · Aeroplanes (hinge + rotation)

Why runners love it:
• Cleaner hip IR → more efficient stride
• Lateral stability = fewer ITB/knee niggles
• Better control for climbs/descents
• Ideal pre-run primer or post-run reset

Kit: foam roller, mini-band, slider/towel weight (sock on smooth floor works).
Level: all levels — go slow, own the range, never push into pain.

If you coach or create running content, steal these evidence-informed drills for better-looking clips and better legs on the road/trail.

Save 🔖 Share ↗️ Tag a mate 🏃‍♀️🏃‍♂️
Want weekly guided sessions? Join the PhysioRun Classroom — www.physiorun.net

29/10/2025

The Classroom returns tomorrow at 7:45am 🕢
Your Runner’s Toolbox, right on your desktop 🧰💻

We’ll warm up, build strength, and fine-tune form so you can run farther, feel better, and bounce back faster. Expect mobility flows, foot + hip strength, and simple gait cues you can use on your very next run.
Awaken → Educate → Integrate. Let’s get to work. 👣🏃‍♂️

Join in live (or catch the replay) — www.physiorun.net

28/10/2025

Getting SHIFT done ⚡️ Tropical Twist in hand, backend brain switched on.

I’ve been buried behind the scenes giving PhysioRun.net a proper tune-up — faster, cleaner, easier to navigate, and way smoother delivery for classes, drills and resources. Less faff, more flow. 🛠️🏃‍♂️

And yes… it was a coffee-kinda day ☕️ — but SYFA Shift kept the concentration dial turned up without the coffee bonk. Crisp Tropical Twist, focus locked, work rate high. For me it’s the perfect “build + edit + ship” combo while I polish the library and tighten up the member experience.

Why I back it:
• SYENCE™ tech = fat-soluble actives made water-soluble for next-level uptake (think efficiency, not excess).
• Clean, steady feel — no jitters, no slump, just get-stuff-done energy.
• Tastes like a holiday, performs like a training partner. 🏝️➡️🏋️‍♂️

If you’re a runner who loves simple, effective tools — new site is live, and the Classroom + foot mechanics resources are easier than ever to find. Dive in, do the work, feel the difference.

🎟️ SYFA link & code: PHYSIORUN15 → https://www.syfa.com/PHYSIORUN15
🔗 Updated site: PhysioRun.net

Awaken → Educate → Integrate. Let’s go. 💥

27/10/2025

I do miss the travels with teams — the airports, the chaos, the sideline buzz. But the learning never left. It’s in the room with me every single day.
Experiences + education + a constant thirst for better inputs = my tailored PhysioRun approach.
Assess clearly. Coach simply. Load wisely. Progress patiently.
Awaken → Educate → Integrate. That’s the work. That’s the win. ✈️🌍🏃‍♂️🧠

If you’re a runner who wants fewer niggles and more flow, come inside the method — follow for weekly drills and check the bio to join the PhysioRun Classroom.

24/10/2025

🎵 “When I am with you, there’s no place I’d rather be…” 🎵

That’s the vibe in the clinic.
Runners chasing progress, not perfection. Physios guiding with science, not guesswork.
Every session is a mix of trust, teamwork, and a few shots in the dark — guided by evidence, not luck. 💥

Because when the plan clicks, the pain eases, and the stride returns…
There’s genuinely no place we’d rather be. 🏃‍♂️💫