Instagram story viewer> @rogeldoesphysio> Posts

2.3K

followers

800

following

🏋️‍♂️Sports Physiotherapist
📍London
🏃‍♂️Disfrutando del camino un paso a la vez

POSTS STORIES REELS

it’s the aggressive slap on the thighs for me 🤣🤣🤣🤣 anyway he’s joking, I’m allowed to race this weekend 🤪🤪👀👀…

#injured #physio #injuredrunner #hyrox #runninggirl #running #marathontraining by @rogeldoesphysio

Hip flexors are a common problem area in those who run, lift, and/or are involved in sports that require frequent kicking/jumping/change of direction.

If they’re not functioning well, you might notice:
• Anterior hip discomfort
• Tightness that keeps coming back
• Lower back pain/tightness as a result of overcompensation
• Reduced power when running or sprinting

This doesn’t just happen by chance, and the symptoms above are a warning sign that you’re likely lacking strength, control, mobility and/or the ability to work with the rest of your body to produce the desired actions effectively.

The goal is not only to build strength, but also coordination between the hip flexors, glutes, and trunk. When these muscles work together, you get better load transfer and less strain💪🏽

Below are 3 hip flexor exercises I often prescribe to improve pain, strength, control & overall function👇

1️⃣ Hip flexor plank

2️⃣ Glute bridge + banded hip flexion

3️⃣ Hip flexor rock back

Save this and add it to your next strength session 🤝

Disclaimer: If you’ve been struggling with pain for a while, consult a healthcare professional. This post is intended as general advice only and should not replace a comprehensive rehab program.

#hipflexorexercises #hipflexorrehab #sportsphysio #physio #running by @rogeldoesphysio

POV: your physio is sick of your shit but you are going INSANE 🤪🤪🤪 first person to complete Hyrox wearing a boot..? 👀👀👀

#injury #injured #runner #hyrox #stressinjury by @rogeldoesphysio

3 questions I got asked in clinic this week🤓

#kneepain #tighthamstrings #mri #physio #sportsphysio

1️⃣Why do my hamstrings always feel tight even though I stretch every day?

There’s a difference between a muscle actually being short and simply feeling tight. Oftentimes, that sensation can be related to muscle weakness, fatigue or increased sensitivity when moving into certain ranges of motion (and/or sensitivity of the nerves running down the back of your leg). This is why stretching alone doesn’t usually solve the problem. In most cases, gradually strengthening your hamstrings through different ranges of motion or addressing neural sensitivity may be more helpful than simply trying to stretch them further. Ultimately, it depends on what’s contributing to that sensation in the first place.

2️⃣ Is it normal for one leg to be stronger than the other?

Absolutely! Our bodies aren’t perfectly symmetrical, and having a stronger side doesn’t automatically mean there’s something wrong. Although a 10-15% difference is commonly used as a reference point in strength testing, it isn’t a universal cut-off. What matters more is whether that difference is relevant to the demands of your sport, your injury history and what you’re trying to achieve. The goal isn’t necessarily to make both legs identical, but to make sure they’re both capable of handling what you’re asking them to do.

3️⃣My MRI came back normal, so why does my knee still hurt?

Pain is a little more complicated than simply having something damaged. Although an MRI can be useful for identifying certain injuries, it doesn’t always explain why someone is experiencing symptoms. For example, if you’ve recently increased your running mileage, your knee might not yet have the capacity to tolerate that additional workload, even without any visible tissue damage. This is why looking at your training history, strength and how your knee responds to different activities can sometimes tell us more than the scan itself. by @rogeldoesphysio

There isn’t one perfect way to run.

When doing a running analysis, I think it’s important to remember this because changing someone’s running form just because it doesn’t look a certain way isn’t usually a good idea.

Different running styles place different demands on the body, and if we suddenly change how someone runs without giving their body enough time to adapt, we might end up putting more strain on muscles and tendons that aren’t used to dealing with those demands, potentially leading to niggles down the line.

Of course, that doesn’t mean we should never change someone’s running form. Sometimes making small gradual adjustments to things like cadence, stride length or stride width can be really useful, particularly if someone is dealing with a recurring injury.

I guess what I’m trying to say is that the goal of a running analysis isn’t to make everyone run a certain way, but to understand how YOU run. If you’re injured, it’s about identifying what might be contributing to your symptoms and making changes where needed. If you’re not, it’s about understanding the demands of your running style so we can work on building the strength and capacity to handle those demands, with the aim of reducing your risk of injury down the line💪🏽

#running #runninginjury #gaitanalysis #physio #sportsphysio by @rogeldoesphysio

Running MOT to see what’s causing all these little niggles.

“If my left leg did some f***ing work, imagine what I could squat” 😂
Good job it’s Rogel giving the actual scientific analysis!

#fitness #physio #runningmot #runner #hybridtraining by @rogeldoesphysio

Myths that need to go (running edition) 🏃‍♂️

🙅🏽‍♂️Running is bad for your knees
Running isn’t inherently bad for your knees and can actually help improve bone health. Our knees are capable of adapting to the demands of running, and gradually building up your training while allowing enough recovery can help with this.

🙅🏽‍♂️You should never run through pain
Not all pain means you’re causing further damage. Depending on the injury, some discomfort during running can be acceptable, provided symptoms remain manageable and don’t worsen afterwards. However, certain injuries need a much more cautious approach, which is why it’s worth getting things assessed if your pain persists or worsens.

🙅🏽‍♂️Heel striking is bad
There’s nothing inherently wrong with landing on your heel. Changing to a midfoot or forefoot strike doesn’t automatically make you a better runner; it mainly changes how forces are distributed throughout your leg. Rather than trying to force a particular footstrike, it’s often more useful to make sure your body has the capacity to handle the demands of your running form.

🙅🏽‍♂️You need to run more to become a better runner
Does there come a point where, in order to keep progressing, you need to up your mileage? Yes. But only if your body can tolerate the additional training. Sometimes improving your strength, recovery or the quality of your sessions can be more beneficial than running more.

🙅🏽‍♂️Strength training will make you slower
Strength training can help improve running economy and performance, particularly when combined with an appropriate running program.

🙅🏽‍♂️Never increase your mileage by more than 10%
The 10% rule can be a useful guideline, but there’s no strong evidence that it’s the ideal progression for everyone. How quickly you can increase your mileage depends on factors such as your running experience, current training load, recovery and how well your body is adapting.

#Running #runninginjury #kneepain #marathontraining #runningphysio by @rogeldoesphysio

When you’re dealing with an injury, it’s easy to measure progress by one thing: “Does it hurt less?”

And ideally, yes. You’re able to do more AND your pain is going down at the same time. Sometimes though, it doesn’t happen that way. Sometimes your pain stays relatively similar, but you’re gradually able to walk further, work for longer or lift more in the gym. Other times, you might be doing roughly the same amount, but noticing that those things are becoming less painful.

Both are still progress.

I think this is particularly important during rehab because if you only focus on your pain score, it can sometimes feel like nothing is changing. But if 4 weeks ago you could only run 2k 2x a week and now you can manage 3 4ks a week, even if there’s still some discomfort, something has clearly improved.

Of course, the end goal is still to get you where you want to be with as little pain as possible. But recovery doesn’t always happen in a straight line, and sometimes you have to zoom out a little to see how far you’ve actually come.

Progress is still progress, even when it doesn’t look exactly how you expected it to 🙌🏽

#paineducation #physio #recovery #injuryrehab #progressisprogress by @rogeldoesphysio

$MARATHON SEASON IS RAMPING BACK UP 🏃‍♀️ Valencia → Lisbon → and so many more marathon goals. Marathons have become so normalised that we sometimes forget just how much of a demand they place on the body. So, with marathon season ramping back up, let’s talk about something that isn’t discussed enough when it comes to stress fractures: Are you actually fuelling enough to support your training? Increasing mileage too quickly, adding more speed work and not allowing enough recovery can contribute to bone stress injuries. But so can consistently not taking in enough energy to meet the demands of your training. This can lead to low energy availability (LEA) and, in some cases, REDs (Relative Energy Deficiency in Sport). REDs occurs when the energy you’re taking in isn’t enough to support both your training AND everything else your body needs energy for. Over time, this can affect bone formation, hormone function, recovery and adaptation to training. Your bones take repeated load with every step. If you increase that load without enough energy to recover and adapt, your risk of a bone stress injury (BSI) increases. And REDs doesn’t necessarily mean an eating disorder or deliberate restriction. Sometimes it’s simply training increasing while fuelling doesn’t. Signs to look out for: 🚩 Persistent fatigue 🚩 Declining performance 🚩 Recurrent injuries/bone stress 🚩 Changes to your menstrual cycle 🚩 Struggling to recover Don’t just put these down to marathon training or wait until after race day to address them. Your training load increases. Your fuel needs to increase with it. Fuel Without Fear. ❤️ Running a marathon this season? Any fuelling questions? Drop them below! #REDScue #FuelWithoutFear #REDs #MarathonTraining #BoneHealth StressFracture RunFuelling by @rogeldoesphysio$

I guess “short and easy” means marathon & full send 🙃😂

Congrats to @johnnymorillo and anyone else who did Berlin this weekend 🫡🙌🏽 You’re all amazing🕺🏽🤟🏽

#berlinmarathon #marathon #worldmajor #physio #running by @rogeldoesphysio

Couldn’t recommend @rogeldoesphysio at @ldn.physio more! His guidance through so many stages of my training have been so key in avoiding injury and working on my weaknesses 🙌🏽

Both outfits @gymshark dc: AMINAH10

#sportsphysio #sportsphysiotherapy #physiolondon #runningassessment #runninglife by @rogeldoesphysio

Rogel Rios Galeana

@rogeldoesphysio