4D Insights
Evidence-based articles from our practitioners on performance, health, and recovery.
The Truth About Posture and Musculoskeletal Health
There's no perfect posture. Research shows movement matters more than how you sit. A physiotherapist's guide to what actually protects yo...
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Adductor Strains: Groin Injury Recovery Guide
Groin strains are one of the most reinjured injuries in sport. A guide to what an adductor strain is, how it happens, and what proper reh...
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What Happens Inside Your Bones During Menopause?
Bone is living tissue, constantly broken down and rebuilt. Maddie Hamilton explains why menopause tips that cycle out of balance, and wha...
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Growth Spurts: Youth Sport's Hidden Injury Risk
A coach's guide to youth injury risk during growth spurts: how to measure maturity with a tape measure, spot the peak risk window, and ad...
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ACL Return to Sport: The Real Criteria
Return to sport after ACL reconstruction isn't about the calendar. A guide to the four pillars of testing: strength, hop battery, movemen...
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Pelvic Floor Dysfunction: More Than Weakness
Pelvic floor problems get blamed on weakness. Often muscles are too tight. A guide to overactive vs underactive dysfunction, contributing...
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Lateral Ankle Sprains: Recovery Guide
Physiotherapy Lateral Ankle Sprains: What's Actually Happening and How to Recover Properly Ankle sprains get dismissed as "just a r...
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Hamstring Strain Rehabilitation: Why Return to Running Matters
Physiotherapy Hamstring Strain Rehabilitation: Why Return to Running Matters Hamstring strain injuries are among the most common so...
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What to Expect After ACL Surgery: Your First Two Weeks
Physiotherapy What to Expect After ACL Surgery: Your First Two Weeks Nobody really prepares you for the first two weeks after ACL s...
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