The Treatment Room Perth

13/02/2026

If you’re a runner and you’re not strength training, you’re leaving the door open for injury.

Running is thousands of single-leg landings.

So your training should reflect that.

📍Single-Leg Glute Bridges
First — single-leg glute bridges. Build glute strength to support your hips and protect your knees.

📍Single-Leg RDLs
Single-leg RDLs. Strong hamstrings mean more power and fewer pulls.

📍Lateral Band Walks
Lateral band walks. Don’t ignore your hips. Strong lateral glutes keep your knees tracking properly.

📍Bulgarian Split Squats
Bulgarian split squats. This builds serious single-leg strength and stability — exactly what running demands.

📍Single-Leg Calf Raises
And single-leg calf raises. Your calves absorb massive force every stride — train them.

Do 8–10 reps on each leg.
3 sets.
Start with bodyweight.
Master control first — then add weight.
Stronger muscles absorb impact better.
Better absorption means fewer injuries.
Fewer injuries means consistent training.
And consistency is what makes you faster.

12/02/2026

🏃‍♂️ Can You “Outrun” the Damage from Alcohol?
A large Norwegian study following nearly 25,000 adults for over 16 years looked at something fascinating:
👉 Changes in alcohol intake
👉 Changes in cardiorespiratory fitness
👉 Risk of death from all causes
Here’s what they found:
• Increasing alcohol intake was linked to higher mortality risk.
• But low fitness was an even stronger predictor of death than most changes in drinking.
• People who remained in the lowest fitness group had significantly higher mortality risk — regardless of alcohol changes.
Let that sink in.
Cardiorespiratory fitness isn’t just about performance. It reflects how well your heart, lungs, blood vessels, muscles, and metabolism work together. It’s one of the strongest indicators of long-term health we can measure.
This doesn’t mean exercise “cancels out” alcohol.
It does mean that improving fitness dramatically improves resilience and longevity.
As a sports therapist, this reinforces something I tell clients often:
Movement isn’t optional for health.
It’s foundational.
You don’t need to be elite.
You just need to move consistently enough to improve your cardiovascular capacity.
Fitness isn’t just about how you look.
It’s about how you live.

🔗 “Running from Death: Can Fitness Outpace Alcohol’s Harm? Changes in Alcohol Intake, Fitness and All-Cause Mortality in the HUNT Study, Norway” — Sports Medicine
https://api.ripl.com/s/z2rk2o

11/02/2026

Just a bit wet 🤣

Thank you to everyone who took part in the Winter Bertha Park Trail run yesterday!

I love how tenacious you all were!

Photos can be seen here (this is from the river crossing)
NB I am not a pro!!

Enjoy!!

https://niccrossley.smugmug.com/Bertha-Park-Trail-Run-Winter-2026

09/02/2026

Thanks to The Courier for catching the miles 📸🏃‍♀️
Bring on shorts & t-shirt weather — wet feet can get in the bin ☔️👟

08/02/2026

Ran the Bertha 10K trail this morning and wow… that was a tough one 😅
River crossing up to my knees, pure bog underfoot, and by the end I swear I had trench foot 🤣
Then came the devil finisher last mile straight uphill. Legs were absolutely shot.
Brilliant start to a Sunday morning though 👌 and then some cake and coffee at , EARNED!

04/02/2026

Wow… 2,500 followers 🤍
All organic, no shortcuts — just pure support.

I just want to say a massive thank you to everyone who has supported my small business. This has been built completely from the ground up, and while it’s not some huge empire, it’s something I’m incredibly proud of.

Being able to do a job I genuinely love, work with amazing clients, and provide for my family is honestly all I could ever ask for.

2.5k might not seem like much to some, but it means the world to me. Every follow, share, message, recommendation, booking, and word of support has helped get me here.

So thank you, truly. I appreciate you all more than you know 🙏💙

03/02/2026

Another run ticked off before Sunday’s Bertha Park Trail 10k 🏃‍♀️🌧️
Weather was absolutely honking again and honestly… if I didn’t have these races booked I’d 100% would not have gone out. 🛋

BUT running friends = accountability 💪
They’ll drag you out, hold your camera, and make you laugh so much you can’t finish what you’re saying… and it’s far too wet for a retake 🤣

Heard the paths at Bertha are pretty rough 👀
Anyone been out running there recently? And who’s doing the 10k on Sunday?

31/01/2026

🌧️ Who's out exercising in this weather today? 🌧️

Rainy days don’t have to stop you from moving! Whether you’re running, cycling, or hitting the gym, remember to warm up well and take care of your body afterward.

Feeling a bit sore? Remember at The Treatment Room I can help you recover, stay flexible, and keep going, no matter the weather.

Drop a comment 👇 and let us know what workout you’re braving today or even better drop some pics!

29/01/2026

🏃‍♂️🏃‍♀️ Runners, this one’s for you!
Quote The Treatment Room Perth at Run4It Dundee and receive 10% OFF your purchase 🙌
If you’ve been looking for a sign to treat yourself to new running shoes… this is it 👀🔥
Don't forget that FREE gait analysis 😉
📍 Run4It Dundee
💬 Just mention The Treatment Room Perth at checkout

28/01/2026

Without fail this happens 😆😆