4D Insights
Evidence-based articles from our practitioners on performance, health, and recovery.
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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How Prehab Before ACL Surgery Improves Your Recovery
Research shows prehab before ACL surgery significantly improves return to sport. The 3 key prehab goals, timing, and benchmarks every pat...
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A Lifespan Approach to Pelvic Floor Health
Women's Health A Lifespan Approach to Pelvic Floor Health Two women, same age, same exercise class, same childbirth history. One ha...
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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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