Shiraj Physio and Performance

Shiraj Physio and Performance Owner | Physical Therapist
Concierge Rehab and strength/conditioning
Sports Clinical Specialist
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The warm-up may be the most overlooked five minutes in sport.Easy walking, leg swings, a few slow squats, and gentle ski...
08/25/2026

The warm-up may be the most overlooked five minutes in sport.

Easy walking, leg swings, a few slow squats, and gentle skips help increase tissue temperature and activate the muscles that support the knee before training begins. A warm-up also provides an opportunity to check in with how the body is responding that day and whether the planned session needs to be adjusted.

Those first few minutes can help create a gradual transition from rest to activity, making them a valuable part of any training routine rather than something to skip.

For runners and active adults returning to a favourite activity, a thoughtful warm-up is one simple way to prepare for the demands of the session ahead.

Enthusiasm is a wonderful thing, and it often moves faster than tissue can.A new training plan that doubles distance in ...
08/22/2026

Enthusiasm is a wonderful thing, and it often moves faster than tissue can.

A new training plan that doubles distance in a fortnight, adds hill sessions, and introduces a new fitness class all at once gives the body very little time to adapt. While motivation is important, gradual progress is often the more sustainable approach.

Increasing one training variable at a time and planning regular recovery weeks allows muscles, tendons, and joints the opportunity to respond to changing demands. It may not be the most exciting story to tell, but it’s a principle that underpins many successful long-term training plans.

For runners or active adults interested in discussing a specific goal, race, or training plan, a free discovery visit offers an opportunity to ask questions and explore available options.

https://shirajphysio.com/free-discovery-visit/

Training provides the stimulus. Recovery is when the body adapts.Sleep, good nutrition, and genuinely easier training da...
08/20/2026

Training provides the stimulus. Recovery is when the body adapts.

Sleep, good nutrition, and genuinely easier training days are often the quiet foundations of any successful programme, yet they’re usually the first things to disappear during a busy week.

Joints, muscles, and tendons all adapt on their own timelines, which is why recovery is an important part of training rather than time away from it. Leaving space between harder sessions allows the body time to respond to the work being done and helps create a more sustainable approach to running and staying active.

Whether the goal is a Saturday parkrun, a long weekend of walking, or simply maintaining an active lifestyle, balancing training with recovery is a key part of long-term progress.

A knee on a treadmill and a knee on a trail are doing different jobs.Roots, gravel, uneven ground, and cambered paths de...
08/18/2026

A knee on a treadmill and a knee on a trail are doing different jobs.

Roots, gravel, uneven ground, and cambered paths demand dozens of small adjustments with every step. Those adjustments rely on balance, coordination, and reaction as much as strength.

Simple exercises such as standing on one leg while the kettle boils, progressing to a cushion, or practising slow step-downs can help develop these qualities in a controlled environment. Balance and movement control are valuable components of running, hiking, and many everyday activities, making them well worth including in a training routine.

For anyone interested in discussing a running goal, hiking objective, or movement concerns, a free discovery visit offers an opportunity to explore available options and ask questions.

https://shirajphysio.com/free-discovery-visit/

Two small details can have a meaningful influence on how running loads the knee.The first is cadence. Taking slightly sh...
08/15/2026

Two small details can have a meaningful influence on how running loads the knee.

The first is cadence. Taking slightly shorter, quicker steps can bring the foot closer to the body's centre of mass at landing, changing how forces are distributed through the leg. The second is footwear. After many kilometres, running shoes gradually lose some of their cushioning and support, making them worth reviewing from time to time.

Neither is a magic solution, and neither replaces a well-rounded strength and conditioning program. Together, however, they are simple factors that can be reviewed alongside training load, recovery, and movement quality as part of a thoughtful approach to running.

Running places demands on the knee through a wide range of movement.Exercises such as half kneeling, controlled lowering...
08/13/2026

Running places demands on the knee through a wide range of movement.

Exercises such as half kneeling, controlled lowering, and deep squats can help develop the strength, mobility, and control that contribute to efficient movement on both roads and trails. These same qualities are also useful in everyday activities, from getting down to play with children or grandchildren to lifting luggage or climbing stairs.

A well-rounded training approach looks beyond running alone, combining strength, mobility, and gradual progression to support long-term participation in the activities that matter most.

For runners interested in discussing training goals, an upcoming race, or overall running performance, a free discovery visit offers an opportunity to ask questions and explore available options.

https://shirajphysio.com/free-discovery-visit/

The knee looks simple from the outside, but it’s anything but.Three bones meet at the knee: the femur (thigh bone), the ...
08/11/2026

The knee looks simple from the outside, but it’s anything but.

Three bones meet at the knee: the femur (thigh bone), the tibia (shin bone), and the patella (kneecap). Smooth cartilage helps the joint surfaces glide, the menisci help distribute load, ligaments provide stability, and the surrounding muscles help guide and control movement.

Understanding how these structures work together can change the way people think about knee health. Rather than being one fragile joint, the knee is part of a system that continually responds and adapts to the demands placed on it.

Whether the goal is a favourite hike, a Sunday league match, or simply staying active, learning how the knee functions can make it easier to understand the role of strength, mobility, and gradual training over time.

Knees are often at their stiffest during the first few minutes after waking.Overnight, joint fluid redistributes and sur...
08/08/2026

Knees are often at their stiffest during the first few minutes after waking.

Overnight, joint fluid redistributes and surrounding tissues take time to adjust to movement, so it’s common for the knee to benefit from a gradual start rather than jumping straight into activity. A few slow knee bends in bed, a couple of easy sit-to-stands, and a short walk can help reintroduce movement before the day gets underway.

For runners and active adults, a few minutes of gentle preparation before an early walk or run can be a simple way to ease into activity and support comfortable movement throughout the morning.

For anyone interested in learning more about knee health and movement, a free discovery visit offers an opportunity to ask questions, discuss goals, and explore available options.

https://shirajphysio.com/free-discovery-visit/

The knee sits between two powerful engines.Above it, the glutes help steady the thigh with every step. Below it, the cal...
08/06/2026

The knee sits between two powerful engines.

Above it, the glutes help steady the thigh with every step. Below it, the calves absorb and transfer force before it reaches the knee. When either area lacks strength or capacity, the knee may be asked to take on more load than it is designed to manage alone.

That’s why a well-rounded approach often looks beyond the knee itself. Hip strength, calf capacity, balance, and movement control all play an important role in supporting comfortable, efficient movement.

Progress doesn’t usually come from one heroic workout. Small, consistent sessions performed over time can build strength, improve movement quality, and support long-term activity.

Did you know knee cartilage has no direct blood supply of its own?Instead, it relies on regular movement to help circula...
08/04/2026

Did you know knee cartilage has no direct blood supply of its own?

Instead, it relies on regular movement to help circulate fluid and nutrients throughout the joint. That’s one reason periods of prolonged sitting are often associated with stiffness, while activities such as easy runs, short walks, and gentle range-of-motion exercises can help keep joints moving comfortably.

For many runners, the goal is bigger than the joint itself, it’s the Sunday long run, the weekly club session, or the next race on the calendar. Understanding how movement, training load, and recovery work together can play an important role in supporting long-term running performance.

For anyone interested in learning more, a free discovery visit offers an opportunity to discuss goals, ask questions, and explore available options.

Learn more: https://shirajphysio.com/free-discovery-visit

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8830 South Sepulveda Boulevard
Los Angeles, CA
90045

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Tuesday 7am - 8pm
Wednesday 7am - 8pm
Thursday 7am - 8pm
Friday 7am - 8pm
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