4D Insights
Evidence-based articles from our practitioners on performance, health, and recovery.
Coaching With Constraints: How We Help You Move
Performance How the 4D Team Helps You Learn to Move Ever wondered why your coach added a ball under your foot, a weight plate under...
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Strength Training for Bone Density After Menopause
fter menopause, falling oestrogen accelerates bone loss. Strength training builds bone, prevents fractures, and is safe, here's exactly h...
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Understanding Pelvic Floor Dysfunction: More Than Just Weakness
Pelvic floor dysfunction isn't just weakness. An EP guide to overactive vs underactive pelvic floor, lifespan factors, symptoms, and evid...
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The Benefits of Training During Pregnancy
An Exercise Physiologist's guide to training safely through pregnancy: the physical, hormonal, and mental health benefits backed by curre...
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Why Calf Strength Matters for Runners
Calf strength and endurance are critical for running economy, propulsion, and injury prevention. Test, train, and build resilient calves.
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ACL Rehab Timeline: Injury to Return to Sport
A phase-by-phase guide to ACL rehab - prehab, surgery, early/mid/late stage rehab, and return to sport. Built by 4D physios in Norwest, ...
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Dry Needling: What It Is, How It Works, and Whether It's Right for You
Stubborn muscle knots that won't go away? Our physiotherapists explain what dry needling is, how it works, what to expect, and whether it...
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Growth Spurts & The Youth Athlete
Growth spurts change everything for young athletes. Our practitioners explain what's happening, when to expect it, and how to keep your c...
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What Is an ACL Injury? A Plain-Language Guide
Wondering what an ACL injury actually is? Our physiotherapists at 4D Health & Performance Norwest break down the anatomy, causes, sym...
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