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Dr. Andrew Timos

@tc.perf

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Educational content that uses science to help people train smart, not hard.
Online courses - Hit the links 👇👇

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Today I'm honoured and grateful to receive my Advanced Exercise Rehabilitation Osteopath title.

Receiving this title showcases all the work I have done for over 13 years, not only in the clinic and in the gym, but through mentoring, teaching, speaking at conferences, doing webinars, building online courses and writing papers for some of the highest rated journals in the world.

I didn't get this far by taking 2 holidays a year and laying on a beach. It took sacrifice, dedication, discipline and hard work.

I've dedicated my life to this, which is why you can trust what I say on these platforms when it comes to health and performance.

#osteopath #osteo #exerciserehabilitation #rehab #sportsrehab #sport #training #gym #exercise #fitness #physio #coach #strengthandconditioning #strength #osteoswholift #mentor #leader #leadership by @tc.perf

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25

a year ago

2025 CONFERENCE CLIPS

Here are some clips from my presentation over the weekend in New Zealand.

I spoke about the results from my upcoming paper comparing eccentric and concentric contractions and various load intensities on tendon mechanical properties.

The feedback was amazing, multiple people actually hoped my presentation was longer.

In summary, both typs of contractions can produce very similar adaptations, however the load is the most important factor.

It was great the for a second year in a row I was able to present my research in a room full of great osteopaths (roughly 80-90 people), and to network with great people.

If you would like to learn more about tendons, I highly recommend checking out my online courses!

#osteopath #osteo #physio #conference #publicspeaker #chiro #gym #training #exercise #fitness #sport #rehab #sportsrehab #lifting #squats #deadlifts #benchpress #soccer #football by @tc.perf

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11

a year ago

Here are some clips of my presentation at the Osteopathy Australia Conference in October 2024.

It was based on my 2023 published paper looking at how knee valgus contributes to increasing patellofemoral pain syndrome in females during lower limb dynamic movements.

It was such an amazing experience and im very grateful for the opportunity. Keen to speak at more conferences in 2025.

Fun fact - one week before this I actually completely lost my voice and it came back just in time for this presentation!

Full presentation is available at osteopathy.org.au

#osteo #osteopath #speaker #conference #sport #rehab #exercise #gym #training #squatting #chiro #physio #deadlift #author #crossfit #seminar #webinar #powerlifter #fitness #training #research #networking by @tc.perf

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2 years ago

Here are my 3 published papers from the last 4 years

2023 - The effect of biomechanical alterations and anatomical variances in kness valgus during lower limb dynamic movements in adult females with PFPs

2024 - The proposed mechanism and injury prevention strategies for acute hamstring injuries in high-speed running sports.

2026 - The comparative effects of eccentric and concentric contractions and various load-intensities in improving tendon mechanical properties.

#osteo #physio #chiro #rehab #sport taken in Melbourne, Victoria, Australia by @tc.perf

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1

a month ago

Im now a 3x published author, but this time in an international journal, which is pretty huge.

I specifically wrote this because I was getting annoyed at various health practitioners putting fear into patients regarding how heavy lifting negatively effects muscle tendons, with many of their rehab plans being "do this 3x a day, 15 reps for 2 weeks."

What my paper clearly shows is that tendons respond far better to higher intensities and lower volume, and due to the structural make-up of the tendon, less frequent sessions should be implemented for the most optimal adaptation responses. This once again comes back to "more is not better, get more from doing less" principle.

Big thank you to the MLTJ for publishing this paper, very grateful!

You can read the full paper here > https://doi.org/10.32098/mltj_2026_6533

#osteo #physio #rehab #strengthandconditioning #sport taken in Melbourne, Victoria, Australia by @tc.perf

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a month ago

Enhance your knowledge on deloading and tapering strategies to optimise your athlete’s performance with @tc.perf 💪

If you missed this event live, you can now access the event replay at www.strengthandconditioning.org/event-replay

We cover how these strategies can reduce the risk of overtraining, with insights into the roles of the endocrine, immune and gastrointestinal systems as well as psychological contributions by @tc.perf

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5

2 months ago

HAMSTRINGS AND ACLs PART 2

In my previous video I spoke about how distal medial hamstring strength can prevent excessive external rotation of the tibia on the femur during knee valgus.

Distal hamstring strength can also prevent anterior translation of the tibia on the femur, which can support the ACL.

#strength #training #gym #osteo #physio by @tc.perf

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3 months ago

IN-SEASON STRENGTH AND INJURIES

Studies are consistently showing how in-season strength training can increase exercise performance and decrease injury risk.

Zouita et al showed that out of 52 subjects, 17 got injured, 13 did no strength training and 3 did strength training.

I highly recommend have a good periodization plan in all sports that implements strength training to increase performance and decrease injury risk.

📚 Zouita et al 2016
📚 Weerasinghe et al 2025

#strengthtraining #training #rehab #osteopath #sport by @tc.perf

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3 months ago

HAMSTRING STRENGTH & ACLs

Distal hamstring strength is a very important component to reducing the risk of non-traumatic ACL injuries. These injuries occur with dynamic knee valgus under load, particularly with change of direction or landing.

Increasing medial distal hamstring strength with knee flexion based exercises can prevent excessive external rotation of the tibia due knee valgus, potentially reducing non-traumatic ACL injuries.

Studies have shown when the tibia is more internally rotated, there is better medial hamstring activation, with tibia external rotation favouring lateral hamstring strength.

Kim et al 2026 stated that "medial hamstrings play a role in reducing dynamic knee vlagus, preventing ACL injuries."

One thing I didnt talk about in this video was how hamstring strength prevents anterior translation of the tibia, ill save that for another one.

📚 Kim et al 2026
📚 Beyer et al 2019
📚 Timos 2024
📚 Bourne et al 2017
📚 Taketomi et al 2024
📚 Ishida 2014

#osteo #physio #acl #rehab #strength by @tc.perf

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4 months ago

Scapular dyskinesis is defined as alterations in scapular positioning and function, suggesting to be present in 68-100% of people with with shoulder pain.

This is mainly caused by tight shoulder internal rotators and muscles that producr scapular elevation, and weakness in the muscles that produce scapular retraction and depression.

Its been shown to be a primary contributor to various shoulder injuries, with is alterations also reducing upward rotation of the scapular within the first 30-60* of abduction.

This alterarion has also shown to have delayed muscle activation patterns within the lower trapezius and serratus anterior.

My professional opinion, treat the tight muscles causing shoulder internal rotation and scapular elevation before applying heavy loads.

📚 Huang et al 2015
📚 Huang et al 2016
📚 Hsiang le et al 2016
📚 Leong et al 2016
📚 Leong et al 2017

#rehab #shoulder #osteopath #physio #strength by @tc.perf

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4 months ago

'Deloading and tapering strategies for optimal performance' with Dr Andrew Timos (ASCA Associate L2 coach and advanced exercise rehabilitation osteopath)

Learn how to manage fatigue, reduce overtraining risk and peak your athlete's performance using evidence-based deloading and tapering strategies.

💻 Online
📅 Wednesday 1 July 2026
⌚ 19:00-20:30 AEST
✅ 3 ASCA Re-accreditation points
🎟️ www.strengthandconditioning.org/workshops by @tc.perf

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5 months ago

STRENGTH AND RUNNING INJURIES

Strength is THE foundation of exercise performance and one of the biggest predictors of injuries.

A recent paper showed that when incorporating some type of strength training, running related injuries reduced by 47%, and overall injury risk reduced by 54%.

Based on this data, I highly recommend implementing some form of strength training in your running program.

📚 Naderi 2025

#strength #running #marathon #squats #injuries by @tc.perf

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8 months ago