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Be Proactive Physiotherapy

Health, lifestyle, injury prevention and rehabilitation

16/02/2026

If you experience hip flexor pain during squats, don’t just focus on the hips - look further down the chain. Limited ankle mobility can force your hips to compensate, increasing strain at the front of the hip. Try using a heel wedge during your squats:

• Improve squat depth
• Reduce hip irritation
• Allow less knee torque

Addressing ankle mobility can be a game changer for hip comfort. Remember: the body works as a connected chain, not in isolation.

22/01/2026

Is running too ‘easy’ at that point?!

20/01/2026

Week 1 of 16 until the Leeds Half 🏃‍♂️
Anyone else starting their training block now, or are you holding off a little longer?

I think 16 weeks is plenty of time — especially if you’ve already been ticking over with some winter miles. It also gives you breathing room for niggles, busy weeks, or life just doing its thing.

Time to gradually up the mileage and start focusing on spending longer on the old feet. Let’s get to it!

15/01/2026

Setting good habits for more intense running

The week after a race should be about recovering fully while keeping some light movement so your legs feel fresh again (not flat or stale). Especially when running isn’t a full time job!

Balancing this with strength and conditioning is also important!

The goals for the week
• Reduce fatigue and muscle soreness
• Calm down the heightened nervous system
• Maintain movement patterns
• Prepare to increase volume and intensity

Running easy / comfortable
2–3 easy runs
• around 20–40 minutes
• Conversational pace (Zone 1–2)
• Flat routes

Getting out for walks is also a great option

⸻

Strength training
Reduce volume by 50–60%
• Keep the weights light/moderate
• Avoid failure
• Avoid heavy squats, deadlifts, lunges for around 72 hours

Sleep & nutrition (massively underrated)

Protein: 1.6–2.2 g/kg
Carbs: keep them high for 3–4 days post-race
Fluids + electrolytes

Sleep is the real performance enhancer.

⸻

What not to do
• “Test your fitness”
• Smash a hard gym session
• Do intervals
• Try to train soreness away

That’s how niggles become injuries.

⸻

Simple rule of thumb

You should finish this week feeling:
“I want to train again”
Not:
“My legs are still cooked”

14/01/2026

Standing hip adductor mobility drill

Wanting to reduce tightness in the inner thigh, increase squat depth or increase hip drive / extension when running?

Setup
- Stand holding support
- Weight on one leg
- Other leg bent at hip & knee ~90°

Movement
1. Lift the bent knee out to the side (hip abduction)
2. Keep pelvis facing forward
3. Move to a comfortable stretch
4. Slowly return
5. Aim to keep your foot flat to the floor during

What it’s stretching
• Adductor longus
• Adductor brevis
• Adductor magnus
• Gracilis

Should be a nice stretch in the inner thigh, you can add weight for more strength (mine are feeling very tight currently so just mobility for now).

12/01/2026

1/4 events ticked off for this year and feeling positive!

A nice steady rest this week and my half marathon training block starting next week.

Always a good feeling when the strategy and training works 👌🏽

10/01/2026

Old or new injury, loading the glute can become difficult if there are dominant areas trying to do most of the work.

Possibly from compensatory movement, weakness or range of movenent.

Load the front leg, relax the back and breath through the movement.

Address

11 First Avenue
Leeds
LS260JX

Website

http://beproactivephysio.co.uk/

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