Deane Stephens Physiotherapy

10/08/2026

Talk to your trusted rehab expert for the right program for you !! Everyone is different and exercise choice should reflect that ..:) D

Ranking exercise parameters for Achilles Tedninopathy (AT) 🥇🥈🥉

For rehab of mid-portion AT contraction intensity appears to be key. With insertional AT dorsiflexion range may play a more prominent role. We still want to load progressively but we often start out of painful, dorsiflexed positions.

03/08/2026

Very Interesting read … Success or failure lies in the realm of the quality of rehab !!! :) D

01/08/2026

Small steps forward …even if they are with your hands 🙌… Always thinking… What is possible 🤔👌👏🏿

29/07/2026

No pain doesn’t always equal green light … Talk to your trusted Physio to navigate through the tissue healing phase ..:) D

TISSUE HEALING⁣
⁣Great post by Dr. Stacie Barber | Physio + Strength + Mobility:
"🤕When an individual sustains an injury, one of the first questions asked is, “How long will it take until I am back to normal?” The difficult part of injuries is that there are certain components of them we are unable to control, such as our age, the type of tissue that was injured, blood supply to a specific tissue, and the extent of damage that was done.⁣
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🙌However, what we can control is enhancing our understanding of tissue healing, and how to optimize healing times by avoiding factors that could slow the normal healing process.⁣
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As our bodies go through the healing process we go through 3 key phases of recovery, here is a quick breakdown:

1️⃣ Inflammatory Phase (0-7 days): The body’s immediate response to injury: swelling, redness, & sometimes pain.

2️⃣ Proliferative Phase (7-21 days): New tissue begins to form. Movement & direct tissue loading is key during these next two phases.

3️⃣ Remodeling Phase (3 weeks to 12 months): The new tissue strengthens & matures. Gradual return to full activity is important to prevent re-injury. 🏋️‍♀️

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‼️It’s important to note that different tissues heal at different rates! And more importantly, the severity of the injury also impacts the length of recovery. You’ll notice that the range of healing times is quite large! So please - respect that you may recover faster or slower than your friend with the “same injury”.

There are so many factors that go into recovery - but a good understand of tissue healing timelines is definitely the place to start for both clinicians & patients."

28/07/2026

But always confirm diagnosis with your trusted MSK specialist and get the right rehab for YOU !!! As always one size doesn’t fit all presentations or individual:) D 👌🏿

Common knee pathologies by location 👇

Knee diagnosis and treatment isn’t one size fits all. While location alone doesn’t equal a diagnosis, where you feel symptoms can give clues about what structures might be involved:

➡️ Front of the Knee: Quad Tendinopathy, Patellofemoral Pain Syndrome (PFPS), Patellar Tendinopathy, Infrapatellar Fat Pad Irritation.

➡️ Outside (Lateral): LCL Injury, Lateral Meniscus Pathology, IT Band Syndrome.

➡️ Inside (Medial): MCL Injury, Medial Meniscus Pathology, Pes Anserine Bursitis.

📌 Remember: Pain location is just one piece of the puzzle! This is not a comprehensive list of all possible diagnoses, and full clinical assessment, movement screening, and history are key to getting an accurate diagnosis and building an effective rehab plan.

27/07/2026

What’s your excuse ?

22/07/2026

Love this … Keep loading .. keep running folks 🙂 💪🏿🦵🏿👏🏿👌🏿

22/06/2026

What’s your go to recovery …? It’s definitely not just one size fits all 🏃🏾‍♂️🏃🏽‍♀️😴

Recovering from a marathon? Focus on rest, nutrition and active recovery!

A recent Umbrella Review from Li et al. (2024) has found inconsistent results with passive strategies like massage and cryotherapy. Here’s what I would consider instead:

🗓️ Plan recovery into training - don’t rush back to running, rest this week and include active recovery to gently get things moving. Sometimes a ‘reverse taper’ can be useful - this involves gradually building training back toward goal levels over the next 3 to 4 weeks (like tapering but in reverse!). Going forward we might recommend that recovery days are included in the weekly schedule and recovery weeks are planned in roughly every 4 weeks where volume is reduced to address fatigue.

🧘🏻Mental wellbeing - training for a marathon can take over life for 4 to 6 months! Downtime away from the sport to relax and unwind can really help recharge the batteries!

😴 Sleep - 26.2 miles is a huge stress on the body, now is a good time to have some early nights and work on things that might disturb sleep such as stress, sleep environment or night time routine.

🥘 Nutrition - completing a marathon empties the tank, it’s time to re-fuel it! Research on over 1,000 marathon runners found 42.5% of female athletes and 17.6% of male athletes had low energy availability (Whitney et al. 2024). This needs to be addressed as a priority before building training.

Reference:
Li S, Kempe M, Brink M, Lemmink K. Effectiveness of Recovery Strategies After Training and Competition in Endurance Athletes: An Umbrella Review. Sports Med Open. 2024 May 16;10(1):55. doi: 10.1186/s40798-024-00724-6. PMID: 38753045; PMCID: PMC11098991.

18/06/2026

👌🏿

6 Phases of Calf Rehab

Adapted from a great paper by Green et al. (2022):

Green B, McClelland JA, Semciw AI, Schache AG, McCall A, Pizzari T. The Assessment, Management and Prevention of Calf Muscle Strain Injuries: A Qualitative Study of the Practices and Perspectives of 20 Expert Sports Clinicians. Sports Med Open. 2022 Jan 15;8(1):10. doi: 10.1186/s40798-021-00364-0. PMID: 35032233; PMCID: PMC8761182.