4D Insights
Evidence-based articles from our practitioners on performance, health, and recovery.
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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The Power of Strength Training for PCOS
PCOS affects insulin resistance, energy, and body composition. Learn how strength training addresses the root causes, and why an Exercise...
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Exercise & Menopause: Why It Matters More Than Ever
Menopause changes your body — but exercise can significantly reduce the impact. Learn what to do, why it works, and how an EP can help yo...
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Incontinence in the Female Athlete: What You Need to Know
Women's Health Incontinence in the Female Athlete: What You Need to Know Accidental leakage affects up to 80% of female athletes de...
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