Crossfit is taking over the world and Crossfit Knoxfield is not just another CrossFit box. With ‘Decades of experience and knowledge in the industry to create the best environment and workout’ their coaches qualifications are second to none. The Owner and Head Coach Simon Lee is also an Osteopath. With other coaches having up to Masters level 2 qualifications, experience in the Commonwealth Games and Regional Games they never fall short on structured evidence based workouts.

All self designed by Simon Lee with clear warm ups, strength and conditioning components and cardio elements their well rounded daily “WODs” [workout of the day] are always delivered with technique, movement education and precision. This background in health and understanding of movement gives Simon the ability to ‘easily scale down workouts for different needs, injuries and capabilities.’

It’s not just about lifting heavy or being the fastest. One example are their barbell classes. These are designed to teach you the principles of movement in a small and safe environment the other athletes literally like family all supporting your learning and encouraging everyone to do their best. According to coach Adam “no matter what fitness capabilities you have, the program will always allows you push yourself beyond any boundaries and exceed expectations”.

The box also offers other services such as:

• Physiotherapy (Better Moves Physiotherapy)

• Sports Massage

• Personal Training

• Bae for a day Competition

• Barbell Classes

The complete package of any elite studio helping anybody increase their cardiovascular endurance, strength and fitness. To check out the Crossfit Knoxfield website click here.

Book Online Below – Available Tuesdays from 17th April 2018

We Service

We are physiotherapists located in Kilsyth and Knoxfield – helping you be better by restoring, improving & enhancing your optimal movement!

We Service

We are physiotherapists located in Kilsyth and Knoxfield – helping you be better by restoring, improving & enhancing your optimal movement!

We Service

We are physiotherapists located in Kilsyth and Knoxfield – helping you be better by restoring, improving & enhancing your optimal movement!

We are physiotherapists located in Kilsyth and Knoxfield – helping you be better by restoring, improving & enhancing your optimal movement!

Our Clinics

We are physiotherapists located in Kilsyth and Knoxfield – helping you be better by restoring, improving & enhancing your optimal movement!

Better Moves Physiotherapy

Restore, Improve & Enhance Optimal Movement

Long distance running is one of the most accessible forms of exercise and is a great way to increase your cardiovascular health, and lower body strength and endurance.

There are fun runs in Melbourne almost every weekend, and whether you run for pure enjoyment or to enter into these runs for results, there is always room to improve your running technique, efficiency and subsequently, your performance! Since most people start running without getting a running coach, here are 5 tips to take your running to the next level!

1. Target muscular endurance and aerobic capacity in separate sessions!

In order to run faster for longer, you’ll need both your lungs and heart to keep up but also your leg muscles to last the distance. Include longer runs each week as well as shorter and faster runs to target both systems and increase your ability!

2. Do strength training on top of your running

Research consistently shows that doing strength training 3x weekly as well as running training yields improvements in running speed and endurance by a whopping 25% (Storen et al, 2008; Yamamoto et al, 2008)! This is because stronger and bigger muscles will be better at developing force, shock absorption, and make running less effortful.

The main muscle groups involved in running that shoulder be targeted in strength training are:

• Glutes

• Hamstrings

• Quads

• Calves

• Hip flexors

• Groin

3. Watch your technique

When you run, think about pulling the ground vs reaching for the ground in front of you, and keep a slight forward torso. Keep your shoulders relaxed and eyes slightly forward.

These cues will improve running economy (And therefore speed) and reduce the stress through the joints and soft tissues of the lower limbs for injury prevention.

 4. Pay attention to the your ankle/foot mobility

This is a HUGE aspect of running economy and injury prevention, which is often forgotten about. Every step you take has 3x your bodyweight in forces going into your feet, and this is over 10,000 steps per 8km. The more mobile your foot/ankle is, the more you will be able to absorb this shock and spring back from the ground more quickly.

Make sure you are regularly stretching your calves, and mobilise your ankles, arches and toes when you’re sitting for breakfast, in front of the tv or in bed. This can be as simple as spreading your toes, lifting your big toe up while keeping the little toes down, doing ankle circles etc.

 5. Prevent rather than fix!

Once you have an injury, you may have to take time off running and undergo months of rehab.

The best way is to stay on top of your strength and mobility work, and practice good technique and programming of your running so that you are doing as much as you can to be the best runner than you can, but steering away from injury!

If you want to have your running gait assessed, be provided with a strength and conditioning program for injury prevention/running performance or need to fix a current pain or injury, book online to see  Gabby

We are physiotherapists located in Kilsyth and Knoxfield – helping you be better by restoring, improving & enhancing your optimal movement!