If you look at my 5 stages of rehabilitation, you’ll see that I have in stage 1 ‘master the skill of optimal breathing’. This is an extremely important part of good movement because, as described by Bordoni et al (2016): ‘Diaphragm’s activity is fundamental in the maintenance of posture and body position changes and influences […]
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Stop Resting, Start Healing
I’m going to make this short. I’ve said it many times and in many ways before but I need to say it again because I see the same mistakes being made by athletes. RESTING YOUR INJURY IS A WASTE OF TIME Would you recommend a weak person to rest so their muscle gets stronger? That’s […]
The 5 Stages of TOP Rehabilitation
This is how it works! You come to me with an ache or strain or sprain or pain and I show you this: the 5 stages you need to pass through in order for me to deem your body set and ready to take on the world again without fear of symptoms returning. For some […]
The final answer is not always ‘x is tig
It’s very rare to see a person with a tight muscle, ask them to stretch it and then have their pain stay away. Usually there’s a reason that the muscle got tight and that’s what needs to be addressed. There are certain instances where it’s just a sudden overload from doing too much too soon, […]
Foam Rolling – What Is It Really Doing a
Foam rolling, a.k.a self-myofascial release (SMR) has been hyped up quite a bit over the last decade or so. It’s quite interesting to see all the amazing ways in which innovators are aiming to cash in on this market, from backballers to fancy balls to vibrating foam rollers. Has the market gone mad? Is there […]
A Tale of Loss – the Good Kind!
This is Glyn. In January 2018 he enlisted my services to help him lose weight. The difference between the left and right photos? 7 months 11.3kg (~25 lbs) 5 inches around the waist The invisible gains: The ability to run 10k (when he thought he’d never run again) Hitting a PR of 70kgx5 in the […]
Rehabilitation Step by Step Process
Here at TOP I strive to help athletes and the general population to achieve their health and fitness goals. I love helping people get stronger, faster and injury free so they can reach their maximum potential! I also help non-athletes to return to their desired activities pain-free. The client’s goal can be as simple as […]
Who to See for your Pain
When you have a new pain, it can be confusing to know how to interpret it. Seek help or leave it alone? Each case will be unique but hopefully this list will help you a little on your way! Any acute swelling or bruising means tissues have been broken and need healing. Advice: see a […]
When Taking A Step Back Is Really Moving...
The rehab and strength and conditioning worlds have a few things in common; one is knowing when pushing through or ‘trying harder’ is not the answer. In S&C, this can mean noticing that a plateau in your numbers, sickness or excessive fatigue is due to overtraining – is training more and/or harder going to help […]
Chronic Injuries and What To Do About Th...
Chronic, niggling pains can be more frustrating for a person than a straightforward fracture of a bone or even an ACL tear. At least in those scenarios you know definitively what is wrong and there are tried and tested medical procedures to follow that result in you recovering completely. Unfortunately, for many athletes, they can […]