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DR MADHURA|WE GET YOU FROM PAIN TO YOUR PEAK PERFORMANCE

@physioflexrehab

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Helping 40+ women & active adults stay pain free💪
Physio-led recovery for joint pains
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Runners—if you want better pace, better mileage, and fewer injuries… these strength exercises are non-negotiable.
Most running issues come from weak calves, glutes, and hamstrings—the exact muscles that control your stride efficiency, shock absorption, and push-off power.

That’s why these evidence-based strength moves must be part of your weekly routine:

✅ Single-Leg Touchdown Squats
Builds hip stability, knee control, and reduces valgus collapse during long runs.

✅ Weighted Single-Leg Calf Raises
Strengthens the Achilles–calf complex that contributes up to 50% of your running push-off power.

✅ Step-Ups With Knee Drive
Improves hip flexor strength, propulsion, and stride mechanics.

✅ Romanian Deadlifts (RDLs)
Targets glutes & hamstrings for better stride length and reduced lower-back load.

These exercises train your body as a single kinetic chain, making you a more efficient, resilient, and faster runner.

Do them 2x a week and your pace, form, and endurance will change within weeks.

Mark these for your next strength sessions and share this with your runners group 🏃🏃‍♀️
#StrengthForRunners #RunnersOfIndia #RunningTips #MarathonTraining #HalfMarathonTraining #RunnerWorkouts #InjuryFreeRunning #CalfStrength #GluteStrength #HamstringStrength #EvidenceBasedPhysio #SportsPhysio #PhysioflexRehab #MumbaiRunners #RunningForm #RunnerLife taken in Mumbai, Maharashtra by @physioflexrehab

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10 months ago

Most runners make the same mistake—they start their run without activating their glutes.
And that’s exactly why heel pain, knee pain and shin splints show up.

This 5–8 min glute activation drill can change your stride, your stability and your mileage.
Don’t just run more. Run smarter.
Save this and do it before every long run! 🏃‍♂️🔥

⸻

#runningtips #gluteactivation #marathontraining #mumbairunners #injuryprevention #glutestrength #runbetter #runnersofinstagram #physioflexrehab #longrunprep #runnerscommunity #enduranceathlete #runningform #strengthforrunners #mobilitytraining #fitindia #runmumbai #marathonprep #runnerslife #fitnessreels by @physioflexrehab

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a year ago

TMM RUNNERS: THE WORK BEFORE RACE DAY 🏃‍♀️

The miles you run are only part of the preparation.

Mobility. Strength. Balance. Running-specific training. Recovery. Injury management.

Every piece has a purpose.

Save this as a reminder to train for the race, not just run for it.

#TataMumbaiMarathon #TMM2027 #MarathonTraining #RunningStrength #SportsPhysiotherapy PhysioFlexRehab taken in Mumbai, Maharashtra by @physioflexrehab

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5 days ago

Running more kilometres but still not getting faster? 🏃‍♀️

You’re showing up. You’re putting in the miles. But your pace isn’t improving, and sometimes you’re dealing with niggles or injuries.

Here’s what many beginner runners miss 👇

Running more doesn’t automatically mean running better.

If every run feels moderately hard, you may be accumulating fatigue without giving your body the right balance of training stimulus and recovery.

Your body adapts to how you train — not just how many kilometres you clock.

Before your next run, ask yourself:

🎯 What is the purpose of this run?
📈 What am I training my body to improve?
🔄 Am I recovering enough to adapt?

If you want to improve your pace, build endurance and prepare for your next marathon, stop running blindly and start training with intention.

Your goal isn’t just to run more. It’s to become a better runner.

Follow @physioflexrehab for evidence-based running tips, injury prevention and smarter marathon training.

💬 Comment “RUN” if you want to learn how to train smarter.

#RunningTips #BeginnerRunner #RunningTraining #MarathonTraining #RunningInjuryPrevention RunnerStrength RunningPerformance SportsPhysiotherapy PhysioFlexRehab TataMumbaiMarathon taken in Mumbai, Maharashtra by @physioflexrehab

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7 days ago

What if managing your back pain starts with something as simple as walking? 🚶‍♀️

Many people keep searching for the perfect exercise for back pain while overlooking their everyday movement.

Research supports exercise as part of managing chronic low back pain, and walking can be a practical way to stay active.

Try this:
✅ Take regular movement breaks.
✅ Build your daily steps gradually.
✅ Start with a manageable walking duration.
✅ Progress according to your symptoms and tolerance.

Walking isn’t a magic cure, and persistent back pain may need an individualised assessment and rehabilitation plan. But sometimes, getting back to the basics is a great place to start.

Save this for your next back-pain flare-up and share it with someone who needs to hear it.

#BackPainRelief #LowBackPain #Physiotherapy #EvidenceBasedPractice #MovementIsMedicine PhysioFlexRehab BackPainExercises PainEducation taken in Mumbai, Maharashtra by @physioflexrehab

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8 days ago

Gujjus, this one’s for you! 😂💃🏻

9 days of Garba = Gujarati HYROX incoming! 🔥
Jumping, twisting, lunging, changing directions… and somehow we still call it “light dance.” 😭

But remember — your joints don’t know it’s Navratri. They only know LOAD.

So before you go FULL POWER for 9 nights, get your body ready.
A little strength + conditioning + load management can go a long way. 🦵🏻💪🏻

Garba karo. Full power karo.
Bas Day 10 pe clinic mein limp karte hue mat aana! 😂

Save this & send it to your Garba partner who thinks they’re “just dancing lightly.” 👀

#Garba #Navratri #Navratri2026 #Gujarati #GujaratiCommunity GarbaNight GarbaFitness GarbaInjury taken in Mumbai, Maharashtra by @physioflexrehab

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12 days ago

Physiotherapy isn’t just about treating pain. It’s about getting you strong enough to get back to what you love doing. 💪

At PhysioFlex, a typical day can look very different from the traditional “lie down and get treated” approach.

From hands-on treatment → mobility → strength training → progressive loading → functional movement, every exercise has a purpose.

Because the goal isn’t just to feel better on the treatment table.

The goal is to move better, get stronger and return to your life, sport and training with confidence.

This is what active rehabilitation looks like at PhysioFlex. 🏋️‍♀️🏃‍♀️

Pain relief is the beginning. Strength and function are the goal.

📍 PhysioFlex Rehab | Mumbai
DM us to book your assessment.

#PhysioFlexRehab #ActiveRehab #Physiotherapy #SportsPhysiotherapy taken in Mumbai, Maharashtra by @physioflexrehab

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16 days ago

🏃‍♀️ Training for TMM 2027? Don’t just run more. RUN SMARTER.

Your marathon preparation needs more than kilometres.

The PHYSIOFLEXREHAB TMM 2027 – 12-Week Runner Ready Program is designed around what your body and running actually need.

✅ Runner-specific strength
✅ Running load guidance
✅ Calf, ankle & hip capacity
✅ Mobility & movement assessment
✅ Progressive strength loading
✅ Structured run preparation

Because a stronger runner can handle training better, recover better and build consistency.

Your goal: TMM 2027.
Our goal: Get you RUNNER READY.

📲 Want to join the 12-week program?

WhatsApp: +91 88501 79862
Message “RUNNER READY” to get the details.

PHYSIOFLEXREHAB
Move • Get Stronger • Run Further

#TMM2027 #TataMumbaiMarathon #RunnerReady #MarathonTraining #MarathonPreparation RunningStrength RunnerStrength RunningInjuryPrevention PhysioFlexRehab MumbaiRunners IndianRunners RunStronger RunSmart MarathonRunner taken in Mumbai, Maharashtra by @physioflexrehab

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17 days ago

How do you know if you’re REALLY running in Zone 2? 🏃‍♀️

If you’re confused about your Zone 2 heart rate, Zone 2 running pace, or whether you should be nose breathing, use these 5 cues:

🫁 Breathing: controlled and comfortable
🗣️ Talk test: you can speak in full sentences
😌 RPE: roughly 2–4/10
❤️ Heart rate: useful, but don’t rely on one number alone
🦵 Fatigue: your easy run shouldn’t gradually turn into a hard run

And remember:

Your Zone 2 pace may feel ridiculously slow.

That doesn’t mean you’re a bad runner.

Easy running is about building your aerobic base — not proving how fast you can run.

Over time, the goal is to see:

Same effort → faster pace.

Also, one important myth:

Nose breathing-
It can be a useful breathing cue, but it isn’t a definitive way to determine your training zone.

Save this for your next easy run.
Are you actually running your easy runs easy? 👀

#Zone2Running #Zone2 #Zone2Training #Zone2HeartRate #Zone2Pace EasyRun RunningTips RunningTraining MarathonTraining HalfMarathonTraining 10KTraining AerobicBase EnduranceTraining RunBetter RunningPhysio SportsPhysio PhysioFlexRehab taken in Mumbai, Maharashtra by @physioflexrehab

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19 days ago

Cramps during HYROX? Don’t blame hydration alone.

Yes, hydration, electrolytes and fuelling matter.

But exercise-associated cramps can have multiple contributing factors — and fatigue is an important piece of the puzzle.

If your training has never prepared you for:
→ Running at race pace
→ Repeated stations under fatigue
→ High-volume strength endurance
→ Running immediately after demanding stations
→ The intensity you plan to maintain on race day

…your muscles may not be adequately prepared for the demands you’re asking them to handle.

So if cramping keeps happening, don’t just ask:

“Am I drinking enough water?”

Also ask:

“Have I trained my body for the fatigue of my race?”

Hydrate. Fuel. But also train specifically for the demands of HYROX.

💾 Save this before your next race.

#HYROX #HYROXTraining #HYROXIndia #HYROXMumbai #HYROXPrep HYROXPerformance HYROXRecovery MuscleCramps EnduranceTraining StrengthEndurance RacePreparation SportsPhysio Physiotherapy RunnerTraining PhysioFlexRehab taken in Mumbai, Maharashtra by @physioflexrehab

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24 days ago

Shoulder rehab isn’t just about getting out of pain. It’s about trusting your shoulder again. 💪

After an injury, the hardest part can be rebuilding the confidence to lift heavy, train hard and move without fear.

One important piece? Mobility + activation before your major lifts.

Think:
• Scapular movement
• Thoracic mobility
• Shoulder rotations
• 90° rotation & external rotation
• Controlled movement through different angles

These drills can help prepare the shoulder and surrounding muscles for loading and exercise.

⚠️ Every shoulder injury is different, so your rehab should be assessed and individualised.

Want to get back to lifting without fear?
📩 DM us “SHOULDER” or connect with us on WhatsApp. Let’s work towards getting you back to your goals.

#ShoulderRehab #ShoulderInjury #ShoulderPain #SportsPhysio #Physiotherapy StrengthTraining ShoulderMobility ShoulderStrength InjuryRehab ReturnToSport ReturnToLifting StrengthAndConditioning PhysioFlexRehab taken in Mumbai, Maharashtra by @physioflexrehab

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a month ago

Does a posture corrector actually fix your posture? 🤔

Not really.

A posture corrector can act as a temporary reminder or cue to help you become aware of your slouched position.

But wearing it for hours won’t permanently “correct” your posture.

For lasting improvement, focus on:
✅ Regular movement & position changes
✅ Strengthening your upper back and trunk
✅ Improving mobility where needed
✅ Building tolerance for prolonged sitting

Use the belt as a cue—not as a crutch.

👉 Try this today: Set a reminder every 30–45 minutes. Stand up, walk for 1–2 minutes, and change your position.

💬 Comment “POSTURE” below and I’ll share 3 simple exercises to start improving your posture.

#PostureCorrection #PostureCorrector #BackPain #NeckPain #DeskJob Ergonomics Physiotherapy PhysioTips MovementIsMedicine StrengthTraining HealthyPosture PhysioFlex by @physioflexrehab

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a month ago