ESPR Therapy & Training

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ESPR Therapy & Training We empower individuals to recover and perform at their peak.

15/10/2026

Still stuck in your front split? 🥲

Try these 3 drills to help improve your hip, quad and hamstring flexibility and work towards a deeper split! 🦵✨

1️⃣ Flowing Lunge 🌊
2️⃣ Lunge Extensions ↕️
3️⃣ Wall Quad PNF + Front Split Slide 🧱🦵

Save this and add these drills to your mobility routine! 💪

13/10/2026

That one knee click mid-run and suddenly you’re questioning your entire running career 💀🏃‍♂️

🔊 **The Volume Blaster:** “If I can’t hear it, it doesn’t exist.”

🔧 **The Engine Tapper:** *pat pat* — “Come on mate, just another 2 miles.”

📱 **The WebMD Warrior:** “Is a clicking knee fatal?”

Google: *You have 4 minutes to live.*

🏃‍♂️ **The Unhinged Runner:** Runs faster to outrun the sound.

But seriously… **knee clicking ≠ automatically a problem.** Clicking can be completely normal, particularly when there’s no pain, swelling, locking or giving way.

The important question isn't just *“Did my knee click?”* — it’s *“How does my knee actually feel and function?”*

Which one are you? 😂👇

08/10/2026

Think your hamstrings are tight because they need more stretching? 🤔

Sometimes, the answer isn’t more stretching — it’s more strength. 💪If your hamstrings constantly feel tight, repeatedly stretching them may not address the reason they feel restricted in the first place.Instead, try giving them what they may actually need: progressive loading through a full range of motion.The goal isn’t just to “loosen” the hamstrings — it’s to build their capacity, control and tolerance to load.

Save this for your next lower-body session 📌And remember: tight ≠ weak, and stretching isn’t always the answer.

06/10/2026

Why you should STOP ICING your ankle sprains

01/10/2026

Who’s the best dancer here? 🤔💃🤣

Inspo

29/09/2026

Me: “Sleep is essential for tissue repair. Aim for 8 hours, screens off by 10.” 😌

Also me at 2:45 AM: “Wait… does eccentric loading work better at 30 degrees of flexion?”

One more rehab video. Just one. 🫠

Physios: preaching recovery while sacrificing their own sleep to watch someone explain tendon loading for the 47th time.

Tag an injured friend who refuses to go to sleep 😂👇

24/09/2026

Any other physios guilty of this? 😅🤚

22/09/2026

The TRUTH about your EXPENSIVE ergonomic office chairs…

17/09/2026

Stop syncing. Start listening ✨ 
Train based on energy, symptoms, and recovery, not strict cycle rules 💪 

Your cycle is not perfectly predictable, and research shows strength performance does not consistently change across cycle phases 📚 

Yes, symptoms like cramps 🩸 fatigue 😴 mood changes 😵‍💫 and bloating can affect training, so adjust based on how you feel. 

Keep your usual training, whether it’s lifting 🏋️ cardio 🏃‍♀️ or Pilates 🧘‍♀️ and focus on consistency 💕 

Reference:

 1. Bruinvels, G., Hackney, A. C., & Pedlar, C. R. (2022). Menstrual cycle: the importance of both the phases and the transitions between phases on training and performance. Sports Medicine, 52(7), 1457-1460. 

2. Colenso-Semple, L. M., D'Souza, A. C., Elliott-Sale, K. J., & Phillips, S. M. (2023). Current evidence shows no influence of women's menstrual cycle phase on acute strength performance or adaptations to resistance exercise training. Frontiers in Sports and Active Living, 5, 1054542. 

11/09/2026

POV: Your physio just ran the Sydney Marathon and wants everyone to know 🏃😂

Address

Shop 108/305 Botany Road
Sydney, NSW
2017

Opening Hours

Monday 8am - 5pm
Tuesday 8am - 5pm
Wednesday 8am - 5pm
Thursday 8am - 5pm
Friday 8am - 5pm

Telephone

+61282526599

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