Abi J

1 week post ankle sprain 👣⏳ Early rehab doesn’t mean doing nothing - it means doing the right things. At 1 week we’re rebuilding: ✅ Knee to wall – restoring dorsiflexion ✅ Calf raises – reloading the calf + Achilles ✅ Box squats – reintroducing functional lower limb strength ✅ Tib ant raises – balancing out the ankle stabilisers ✅ Single leg stand (eyes closed) – retraining proprioception ⚡️ And yes — some pain is normal. Mild discomfort (think 2–4/10) during or after exercises can be acceptable. Sharp, escalating, or lingering pain that increases swelling? That’s your cue to regress. Rehab isn’t pain-free. It’s pain-guided. Controlled. Progressive. Intentional. #physio #anklerehab #ankleinstability #physiotherapy #explorepage

Everything I’m doing as a physio to rehab my ATFL sprain 👣 Early phase = PRICE • Protection • Relative rest • Ice (for pain) • Compression • Elevation Then when symptoms reduced Restore movement • Gentle AROM • Knee to wall Rebuild strength • Double leg calf raises • Box squats Restore balance • Single leg stand Next week (as symptoms allow): Progress load, increase single-leg strength, and build impact tolerance. #anklerehab #physio #physioadvice #physiotherapy #anklesprain

This🙌🏽

If you want strong legs, you need strong knees. 🦵 Bulletproofing your knees isn’t about avoiding stress — it’s about building capacity. That’s why I program: Nordic curls to build serious tendon and hamstring strength. Peterson step-downs to target VMO and improve knee tracking. Spanish squats to load the quads without crushing the joints. TKEs to strengthen terminal knee extension and lockout control. Incline goblet squats to drive quad growth through deep, controlled range. Strong knees = better lifts, faster sprints, higher jumps, and fewer setbacks. #rehab #physio #kneerehab #kneestrength #physiotips

Love a run and coffee #running #run #runnergirl #coffeerun

Missed the start of it but oh well. Did make me run faster ngl 🌟 #running #sunrise #bondisunrise #runner #strava

Wanted to do this for the longest time and finally did!! #bondiicebergs #australia #sydney #swimming #lido

Want bulletproof hips? Stop skipping mobility + strength. Start training them together ✔️ L Leg Lifts ✔️ Running Pigeon ✔️ Psoas March ✔️ KB Hip Opener Strong hips = better lifts, better runs, fewer injuries!! #hipmobility #hipstrength #physio #physiotherapy #mobility

Strong hips make everything else work better. Here’s why you should do these! Loaded hip aeroplanes Single-leg control + rotational strength 3 x 5-6/side Banded hip CARS End-range strength and joint control 2-3 x 4-5 slow reps each way Prone banded hip IR Most people lack internal rotation 3 x 8-10/side Step ups with knee drive Loaded gait mechanics + glute drive 3 x 8-10/side Copenhagen holds with hip dips Adductor strength for pelvic and knee stability 3 x 15-30s Give them a go and save to try! #hipstrength #hipmobility #rehab #physio #physiotherapy

let’s talk There has been so many ups but also a few downs so far. The accom I thought I was going to rent wasn’t the right fit for me so I made myself homeless within a couple of hours of landing, I got a job eeeeeek! Loads of beach days but also loads of rainy days- no one seems to talk about how much it rains here?! SHOPPING- I love the shopping here a bit too much :/ Became dry needled certified!!! Made some new friends !! Had x2 hangovers which have put me off drinking Let’s see what this chapter holds !!! Love abs xxx #movetoaus #australia #leaveuk #sydney #physio

@DFYNE obvi

Staying consistent with training isn’t always easy (I’m a firsthand example of this) That’s why I’ve been loving the EDGE app 💙 @findyouredgeapp It keeps everything simple, helps me stay on track, and makes working out feel way less stressful. Whether you’re building strength, getting back into movement, or just trying to feel better in your body - it’s such a good support 🤍 If you want to try it, you can use my code ABSJFIT 💫 Love from Abs xx #running #edgeambassador #runner #sydneyaustralia #centennialpark

Big fat lie. But also spend the day with me! #fyp #australia #physio #interview

That was HARD. really finding running hard atm. Need to get back into routine ngl. Using @findyouredgeapp - code ABSJFIT for 2 week free trial!!💖 Wearing @Gymshark @Saucony Europe and @Garmin Official #running #runner #saucony #physio #edgeambassador

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