ESPR Therapy & Training

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

20/10/2026

Your back brace might be doing more harm than good…

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. 

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

Website

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