If you’ve been told insoles are the answer to your knee pain, think again.

I break down why insoles aren’t the magic fix many runners believe they are. You’ll learn how your foot really functions when you run, why pronation isn’t always the enemy, and the hidden problems that arise when we rely on insoles instead of addressing root causes.

I’ll share my own story of being prescribed insoles, the mistakes I made early in my physio career, and the proven approach I now use with runners: assessing foot function, building strength, and restoring natural movement.

Before spending £400+ on insoles, watch this!! You’ll walk away knowing what really matters for knee pain.

Click below to book in for a free Discovery Call where we’ll help uncover the true cause of your knee pain, remove the guesswork from your rehab, and build a plan that actually works - so you can get back to running stronger, longer, and pain-free.
👉 https://paintoperformance.typeform.com/discoverycall

Conor’s journey wasn’t easy: an ACL rupture, 2 meniscus tears, a history of ankle fracture & dislocation, constant aches, recurring hamstring strains… he felt like he couldn’t enjoy sport without pain.

Fast forward, and Conor just ran his first ever half marathon - completely pain free! 🙌

In this episode, we break down:

✅ The full assessment that revealed where his body was overloaded

✅ The exact pathway we used to take him from chronic knee pain to performing better than ever

✅ How we applied our 20% rule to restore strength, stability, and confidence

If you’ve ever felt held back by knee surgery or nagging aches, Conor’s story proves what’s possible with the right plan and guidance.

Click below to book in for a free Discovery Call where we’ll help uncover the true cause of your knee pain, remove the guesswork from your rehab, and build a plan that actually works - so you can get back to running stronger, longer, and pain-free.
👉 https://paintoperformance.typeform.com/discoverycall

You’re out for a run, starting to find your rhythm - and then it hits. That familiar, frustrating knee pain.

You’ve tried straps, stretches, maybe even new shoes… but nothing seems to fix it for good.

So what’s really going on?

In this episode, we dive into the real reason runners struggle with knee pain - and why the knee might not be the problem at all.

We’ll break down:

✅ The 3 most common mistakes runners make with knee pain
✅ Why knee straps, braces, and vague rehab often fall short
✅ How old injuries (like ankle sprains) could still be affecting you
✅ One clear action step to build a long-term fix, not a temporary patch

Whether your knee hurts after 10 minutes or flares up when you push the pace, this episode gives you a new lens to look through - so you can stop guessing and start running pain-free.

Click below to book in for a free Discovery Call where we’ll help uncover the true cause of your knee pain, remove the guesswork from your rehab, and build a plan that actually works - so you can get back to running stronger, longer, and pain-free.
👉 https://paintoperformance.typeform.com/discoverycall

You twisted, bent, or moved the wrong way - and boom… your back’s flaring up again! It’s painful, it’s frustrating, and if this isn’t your first time, it can feel like a big setback.

So what should you actually do in the first 24–48 hours of a back pain flare-up?

In this episode, I walk you through the S.O.S. Method - a simple, research-backed 3-step routine to help you settle your system without panicking, pushing too hard, or giving up altogether.

We’ll break down:

✅ The 3 biggest mistakes people make during a flare

✅ Why resting too much (or doing too much) can backfire

✅ Exactly how to sit, breathe, and sleep for relief

✅ One clear action step to feel more in control next time pain strikes

Whether you’ve had back pain for years or this is your first run-in, this episode gives you a calm, confident plan to handle flare-ups the right way.

Click below to book in for a free Discovery Call where we’ll help you get to the root of your back pain, take the guesswork out of recovery, and build a clear plan to get you moving - so you can get back to doing the things you love, without fear or setbacks.
-> https://paintoperformance.typeform.com/discoverycall <-