Range Movement Clinic

That same niggle keeps coming back? It might be time to ask why?

It’s easy to fall into the cycle of ignoring it, resting until it settles, then going straight back to doing what you were doing before.

You might tape it, brace it, wear compression or find ways to manage it — and sometimes these things can temporarily help.

But if the same issue keeps returning, managing it isn’t necessarily the same as understanding and rehabbing it.

The area that hurts, isn’t always the root of the problem.

Your knee could be influenced by your ankle.
Your back could be influenced by your hip.

And sometimes, you need to look beyond the area that’s making itself known.

Look at the whole body. Find out what might be contributing. Then work out what you actually need to do.

Less guessing. More understanding.

That same niggle keeps coming back? It might be time to ask why?

It’s easy to fall into the cycle of ignoring it, resting until it settles, then going straight back to doing what you were doing before.

You might tape it, brace it, wear compression or find ways to manage it — and sometimes these things can temporarily help.

But if the same issue keeps returning, managing it isn’t necessarily the same as understanding and rehabbing it.

The area that hurts, isn’t always the root of the problem.

Your knee could be influenced by your ankle.
Your back could be influenced by your hip.

And sometimes, you need to look beyond the area that’s making itself known.

Look at the whole body. Find out what might be contributing. Then work out what you actually need to do.

Less guessing. More understanding.

Why a mobility assessment?

We often see specialists once something has already become a problem.

Once we’re in pain.
Once we’ve injured something.
Or once an issue has gone on for so long that we can’t ignore it anymore.

But what if we could be a little more proactive?

Our bodies adapt to what we repeatedly ask them to do — whether that’s training, work, hobbies or everyday life.

A mobility assessment gives you the opportunity to understand how you move, what may be limiting you and where you could benefit from building strength or improving mobility.

Not because your body needs to be perfect or symmetrical.

But because understanding comes before knowing what to work on.

Less guessing. More understanding.

That’s the purpose of a RANGE mobility assessment.

Four exercises that are staples in my daily routine right now 4️⃣🔁

If you struggle to find time for mobility work, pick a few drills that will have the biggest impact on your daily movement, training, or sport, and stick with them consistently.

You don’t need dozens of exercises — just quality reps done regularly 🙌🏼

Bonus tip: wear toe spacers while you’re doing them and you’ll get a 2-in-1 benefit 👣

Foot & Ankle Strengthening and Mobility 👣

I’ve not posted in a while, as I’ve been focusing on individual client work alongside keeping up with my own training and mobility work 👩🏻‍💻🏃🏽‍♀️

I’m back with a routine that’s been heavily incorporated into my triathlon prep to help keep my feet, ankles, toes, calves, achilles and knees happy throughout the process 🦵🏼

Movement starts from the feet up. If your base isn’t happy, the rest of your body won’t be either 🥴

Unfortunately, a couple of lunges, squats and calf raises aren’t going to do the trick. You may need heavy isometrics, pronation work, supination work, toe extension/flexion, ankle dorsiflexion/plantarflexion, and calcaneal inversion/eversion…the list goes on 📋

Every body will need and crave different work, so make sure you listen to it. It will usually talk to you in the form of a tiny niggle… listen to it and react! 👂🏼🚨

Spine Mobility & Strength You Might Be Missing 🔐

1. Lower back segmentation drills
2. Passive spinal flexion
3. Passive spinal extension
4. Active spinal control (flexion, side flexion, rotation, and extension) — I’ve added weight, but you don’t have to!
5. Active spinal extension
6. Seated pelvic tilts with banded resistance / segmentation awareness

⚠️ Not sure about any of these, or dealing with back issues? It’s always a good idea to check in with a professional first.

ADP on tour ✈️

Peterborough Half Marathon🏃🏽‍♀️

PB’s all round, great course- can’t wait for next year already 🤩

Struggling with your hips 🥴

Here are some hip mobility options to add into your week to get them feeling 👌🏼

1️⃣9090 Banded Hinge

2️⃣Hip CARS

3️⃣External Rotation Lifts

4️⃣Adductor Rock Back

5️⃣Internal Rotation Twists

6️⃣Abductor Lifts

7️⃣Axial Rotations

Great weekend in Cork 🇮🇪 ☘️

Feeling so ready to start the HYROX season 🔥

2 weeks til Hamburg 🇩🇪

RN25 🏃🏽‍♀️

10km PB! Shaved off 4 mins in just 9 months. Can’t even put into words how pleased I am with my running progress this year- all down to the man himself .

Think I even managed to bag a 8th female 👀

Great work from everyone today, well done to everyone that got at it today 👏🏼