Back alined

No caption needed

Peoples
Expectations
can
be
wild

If you want to run
faster, jump
higher,
and feel more
reactive —
tendon stiffness is a key piece.
One of the simplest ways to train it: pogos.
Pogos train the stretch-shortening cycle — teaching your body to absorb and release force quickly, instead of leaking energy on ground contact.

Why they work:

Improve tendon stiffness (Achilles especially)
Reduce ground contact time
Build reactive strength
Carry over to sprinting, running, and hybrid events
How to do them properly:
Stay tall through the torso
Minimal knee bend (this is not a squat jump)
Stiff ankles — think “bounce off the ground”
Short, quick contacts
Start low amplitude → progress to higher/intense

AC joint pain ≠ stop training

It’s often a load management issue.
Modify aggravating positions (not eliminate pressing), then rebuild tolerance.

Evidence:
AC joint sensitive to compressive + shear loads in horizontal adduction
Load management + progressive rehab > rest alone

Clinical notes:
Cross-body adduction = high AC stress
Deep shoulder extension (dips) = provocative
Neutral grip ↓ joint stress

Did i squat slt 😂😂

Squat technique isn’t one-size-fits-all.

How your squat looks is largely dictated by your proportions (femur length, torso length, hip anatomy) and your goal (strength, hypertrophy, sport) — not automatically “injury risk.”

A forward lean, knees tracking further forward, or a more upright torso aren’t inherently wrong. They’re often just your body finding the most efficient position.

Focus on what actually matters:

Stable foot pressure (tripod: heel, big toe, little toe)

Controlled descent with intent

Knees tracking in line with toes

Bracing through the trunk (360° pressure)

Bar path staying balanced over midfoot

Depth that suits your goal and maintains control

There’s a range of “good” — not one perfect squat.

Train your squat, not someone else’s.

Also yes I know my low bar squat was not great I trained legs yesterday and done rowing today leave me be 🤣🤣🤣

Drop jumps aren’t just for sprinters.

If you’re training for HYROX or a marathon, your performance comes down to how efficiently you handle ground contact—not just how fit you are.

Drop jumps train reactive strength:
– Shorter ground contact time
– Better energy return from tendons
– Less “sink” with each stride
– Improved running economy under fatigue

For HYROX: stay snappy between stations when your legs are heavy.
For marathon runners: waste less energy over thousands of steps.

Think: quick off the floor, not high.

Start here:
3–5 sets of 3–5 reps
Full recovery between sets
Prioritise stiffness + speed, not fatigue

If your goal is to run faster with less effort—this belongs in your program.

Episode 4 / 5 — Pain ≠ Damage Series

Rest can help… but too much of it can keep you stuck.

When pain shows up, the natural reaction is often to stop moving completely. In the short term, rest can calm symptoms and reduce irritation.

But prolonged rest comes with a cost.

When tissues aren’t exposed to load, they begin to lose capacity. Muscles weaken, tendons lose tolerance, and movements that were once easy can start to feel painful.

Many common injuries aren’t caused by movement itself — they’re often linked to sudden increases in load or poor progression.

So removing load entirely doesn’t solve the problem. It just reduces your body’s ability to handle it.

A better approach is usually to:

• reduce the load temporarily
• modify the activity
• keep symptoms in a tolerable range
• gradually rebuild capacity

Rehab isn’t about avoiding load forever.

It’s about reintroducing it in a way your body can adapt to.

The goal isn’t zero load.
The goal is appropriate load.

Save this if you’ve ever been told to “just rest it.”

Episode 3 / 5 — Pain ≠ Damage Series

Your scan doesn’t always explain your pain.

Many people assume an MRI or scan will show the exact cause of their symptoms. But in reality, imaging findings are very common in people who have no pain at all.

Research shows that things like:

• disc bulges
• disc degeneration
• meniscus tears
• rotator cuff changes

can appear on scans even when someone feels completely fine.

This means a finding on a scan does not automatically mean it is the source of your pain.

Imaging shows structure.
Pain is influenced by many factors including load, sensitivity, conditioning, sleep, and stress.

This is why good rehabilitation focuses on:

• movement
• function
• load tolerance
• progressive strengthening

—not just what appears on a scan.

Scans can be useful in certain situations, but they should always be interpreted alongside symptoms and a clinical examination.

The key takeaway:

A finding on imaging doesn’t automatically equal the cause of your pain.

Save this for someone worried about their MRI results.

backpain evidencebasedrehab

Episode 2 / 5 — Pain ≠ Damage Series

Pain during exercise doesn’t always mean you’re making things worse.

A common belief in rehab is that exercises should be completely pain-free. But for many injuries, avoiding all discomfort can actually slow progress.

Tissues such as muscles, tendons, and joints adapt to gradual exposure to load. If movement is avoided entirely, capacity often decreases instead of improving.

In many rehabilitation programs, mild and tolerable pain during exercise can be acceptable.

Why this can help:

• Load stimulates tissue adaptation
• Gradual exposure reduces sensitivity
• Avoidance can lower strength and tolerance
• Confidence in movement improves recovery

This doesn’t mean pushing through severe or worsening pain. Symptoms should remain manageable and settle after exercise or within the next day.

The goal in rehab isn’t always zero pain.

The goal is building capacity so the activity becomes easier over time.

Pain can guide how much load you use — it doesn’t always mean you need to stop.

Save this if you’re currently navigating rehab.

Tryka training is going
better than my edits.
Lifting heavy
Running further and faster
Most importantly
Enjoying it all

We started by measuring strength objectively using a dynamometer — no guesswork, just numbers.

There was an 18% strength deficit, which is clinically meaningful.
Early on, we used isometric holds within pain tolerance to rebuild capacity.
Then progressed to controlled knee loading, gradually increasing range and demand.
Hip strength was trained alongside this to reduce knee stress.

Next, single-leg work and split squats reintroduced functional loading.
Finally, we added plyometrics to prepare the knee for repeated impact and return to running.

Runners
or any athlete
Or anyone with knee pain

Here a brief overview
Of how I helped
someone get back to
what they love doing
In this case is running

This was done over many
Sessions with a mix of hands on
Good exercise selections
And patience.

Yes we got some flair ups
Yes there is frustration
Yes he got there.
And returned stronger
And feelin more confident!!