Run
Insoles, sleeves and recovery for the miles you put in.
Starting to run again in January: a 4-week plan for feet and legs
A 4-week run-walk plan for starting to run again in January or after any break, with honest evidence on the 10% rule, strength work,...
Gel knee sleeve or plain knee sleeve: which one for your sport?
A gel knee sleeve adds a cushioned ring around the kneecap; a plain knee sleeve keeps a low profile. Here is what the evidence...
Walking the Camino de Santiago: how to look after your feet
Blisters are the most common foot problem on the Camino. What studies of pilgrims show, how to prepare shoes, socks and pack, a daily...
Ankle support for padel, running and soccer: what a sleeve does and doesn’t
How ankle sprains happen in padel, running and soccer, what the evidence says about sleeves, braces and tape, a balance routine with a trial-based...
Breaking in firm insoles: what’s normal in the first two weeks
Why our insoles have a firm shell, what is normal in the first two weeks and what is not, a day-by-day break-in schedule based...
Insoles for running and padel: cushioning or support?
What the trials show about cushioning and injury, why comfort is the best filter, how padel's stops and turns change what matters, and how...
Knee compression sleeves: what they do and what they don't
What studies show about knee sleeves and position sense, why feeling stable is not the same as being stable, an honest note on far-infrared...
How to choose the right insole: a practical guide by shoe, day and evidence
How to choose an insole by shoe, daily routine and comfort, with the research behind each tip: the wet footprint test, the first two...
A massage-stick routine for runners: 3 minutes before, 6 after
A short, evidence-based routine with a massage stick: three minutes to wake up the legs before you run, six minutes to ease them afterwards....
Massage stick, massage gun or foam roller? What the research says
Three ways to apply pressure to tired muscles. What the reviews show for each, where each one fits before and after training, and how...
Wooden roller or foam roller? What the research says
What rolling does and does not do for flexibility, warm-up and soreness according to the meta-analyses, how a handheld wooden roller differs from a...
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