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FlexFit Physio Clinic, 62 Palmer Road, Milton Park, Harare (2026)

09/03/2026

Achilles Tendinopathy: Don’t Ignore That Heel Pain 👣

Achilles tendinopathy is a condition that occurs when the Achilles tendon becomes irritated or overloaded, often due to repetitive stress. The Achilles tendon connects your calf muscles to the heel bone, playing a crucial role in walking, running, and jumping.

⚠️ Common symptoms include:
• Pain at the back of the heel or lower leg
• Stiffness, especially in the morning
• Pain during walking, running, or climbing stairs
• Tenderness or swelling along the tendon

🏃‍♂️ What causes it?
Achilles tendinopathy is commonly caused by overuse, particularly in activities like running and jumping. Sudden increases in activity levels, poor footwear, and biomechanical issues can also contribute.

🦶 Risk factors include:
• Flat feet
• Excessive uphill or downhill running
• Unsupportive footwear
• Age-related tendon changes

💡 The good news: Physiotherapy can help reduce pain, improve tendon strength, and restore normal movement through targeted exercises, load management, and manual therapy.

📩 flexfitphysio.zw@gmail.com
📞 0784768936
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Flexfit Physio Clinic
Restore. Recover. Revive.

06/03/2026

Myth: A firm mattress is the best for alleviating back pain.

Fact: The ideal mattress firmness varies from person to person. Some people may find relief with a firm mattress, while others may prefer a medium or soft mattress. When shopping for a new mattress, look for one that provides proper support and comfort based on your preferences and needs. Also, many companies offer generous return policies so you can try a mattress for a few weeks, or even a few months, before deciding if it's right for you.

Happy Friday 😊

04/03/2026

WELLNESS WEDNESDAY

Plantar fasciitis is a common, often chronic, inflammation of the tissue band (plantar fascia) supporting the foot arch, causing intense, stabbing heel pain, especially with the first steps in the morning or after resting.

Wellness Tip
😅 "Healing takes time, and sometimes it feels like forever, but trust the process 🌿" ✨️
Flexfitphysio clinic 💙
62 Palmer Road, Milton Park 📍
078 476 8936 ☎️

04/03/2026

Plantar fasciitis is one of the most common causes of heel pain, affecting people who spend long hours standing, walking, or running.
It occurs when the plantar fascia — a thick band of tissue that runs along the bottom of the foot from the heel to the toes — becomes inflamed or irritated due to excessive strain.

The pain is usually sharp and most noticeable with the first steps in the morning or after long periods of rest. It may ease with movement but can return after prolonged activity.

Early management includes rest, stretching exercises for the calf and plantar fascia, supportive footwear, ice application, and physiotherapy. With proper care, most people recover fully and return to their normal activities pain-free.

Listen to your feet — persistent heel pain is not normal, and early intervention makes all the difference.
💙 FLEXFIT-PHYSIO- CLINIC 💙
62 Palmer Road , Milton Park 📍
Contact us on ☎️078 476 8936

03/03/2026

Hellp March 🪷🌼
😊 Happy new month ✨️

27/02/2026

Let's wrap up the week 🤪

1️⃣ Knee injuries (Runner’s knee / Patellofemoral pain)
~25–30%

The most common running injury

Pain around or behind the kneecap

Often linked to poor load management, weak hips, or alignment issues

2️⃣ Shin splints (Medial tibial stress syndrome)
~15–20%

Pain along the inner shin

Very common in beginners and after sudden increases in mileage or speed

3️⃣ Foot injuries (Plantar fasciitis)
~10–15%

Heel or arch pain, worse in the morning

Associated with tight calves, poor footwear, or training overload

4️⃣ Hamstring strains
~10–12%

Sudden or gradual pain at the back of the thigh

Common with sprinting, hills, fatigue, or muscle imbalance

5️⃣ Achilles tendon injuries
~6–11%

Pain or stiffness at the back of the ankle

Frequently linked to calf weakness, overuse, and sudden training changes

6️⃣ Iliotibial Band Syndrome (ITBS)
~7–10%

Sharp pain on the outside of the knee

Common in long-distance runners and downhill running

7️⃣ Ankle injuries (sprains, instability)
~5–8%

More common on trails or uneven surfaces
FLEXFIT PHYSIO CLINIC 💙📍
Restore.Recover.Revive

24/02/2026

Going for a run but your knee has other plans? 🏃‍♂️💥
Not all knee pain is created equal! Two of the most common culprits for active individuals are ITBS and PFPS. While they both hurt, they require different approaches to get you back on your feet.
Here is the quick breakdown to help you identify what might be going on:
📍 The Location
ITBS: Pain is focused on the outside (lateral side) of the knee.
PFPS: Pain is felt under or around the kneecap (anterior knee pain).
🧗 The "Stair Test"
Does it hurt more while descending stairs or running downhill? That’s a classic sign of ITBS.
Does it hurt more while ascending (going up) or sitting for long periods? That’s likely PFPS (often called "Runner's Knee").
Pro Tip: While rest helps, "working around" the pain isn't a long-term fix. Proper diagnosis is the first step toward a pain-free stride!
Don't let knee pain keep you on the sidelines. Our team at Flexfit Physio Clinic is here to help you restore, recover, and revive!
📍 62 Palmer Rd, Milton Park, Harare
📞 078 476 8936
HarareHealth FlexfitPhysio InjuryPrevention SportsMedicine RecoveryJourney

20/02/2026

Patellofemoral pain (Runner’s knee)🦵🏃‍♀️🏃‍♀️🏃

Patellofemoral pain syndrome is pain at the front of the knee, around the kneecap.
The kneecap also is known as the patella. Patellofemoral pain syndrome is sometimes called runner's knee. It's more common in people who run and who play sports that involve running and jumping.
Here's a the characteristics of runners knee that you should know 😉
Flexfitphysioclinic📍💙

17/02/2026

Iliotibial Band Syndrome is a common overuse injury causing pain on the outside of the knee, typically in runners or cyclists, due to irritation where the band crosses the joint. It causes pain during activity (running, walking downhill), swelling, and snapping sensations. Early treatment prevents chronic pain and performance setbacks
📍💙FLEXFITPHYSIOCLINIC
RestoreRecoverRevive
Flexfitphysio.zw@gmail.com

13/02/2026

It's Friday so before you go on a run tomorrow morning here are the Common Running injuries you should know 😊

1️⃣ Knee injuries (Runner’s knee / Patellofemoral pain)
~25–30%
The most common running injury
Pain around or behind the kneecap
Often linked to poor load management, weak hips, or alignment issues

2️⃣ Shin splints (Medial tibial stress syndrome)
~15–20%
Pain along the inner shin
Very common in beginners and after sudden increases in mileage or speed

3️⃣ Foot injuries (Plantar fasciitis)
~10–15%
Heel or arch pain, worse in the morning
Associated with tight calves, poor footwear, or training overload

4️⃣ Hamstring strains
~10–12%
Sudden or gradual pain at the back of the thigh
Common with sprinting, hills, fatigue, or muscle imbalance

5️⃣ Achilles tendon injuries
~6–11%
Pain or stiffness at the back of the ankle
Frequently linked to calf weakness, overuse, and sudden training changes

6️⃣ Iliotibial Band Syndrome (ITBS)
~7–10%
Sharp pain on the outside of the knee
Common in long-distance runners and downhill running

7️⃣ Ankle injuries (sprains, instability)
~5–8%
More common on trails or uneven surfaces

💙📍FLEXFIT PHYSIO CLINIC 💙
RestoreRecoverRevive

11/02/2026

Hamstring injuries are common in runners due to overuse, poor flexibility, or sudden sprints. Strengthen, stretch, and listen to your body to stay on track!"
Flexfitphysio clinic 📍💙

09/02/2026

🏃🏽‍♂️ It’s marathon season❗️❗️❗️❗️❗️

With the miles adding up, some injuries show up more often than others.

Here are common running injuries every runner should know about 👇
• Runner’s knee
• IT band syndrome
• Muscle strains (calf, hamstrings, quads)
• Plantar fasciitis
• Achilles tendinopathy

Train smart. Run strong. 💙

📍FlexFit Physio Clinic 💙
RestoreRecoverRevive

FlexFit Physio Clinic

09/03/2026

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