Resources
Evidence-based education
Clinical guides, explainers, and performance articles from the Stance Health team. Built to help you understand your body and make better decisions.
Knee Pain While Squatting: Why It Happens and What to Do
Pain when squatting is rarely about the knee itself. Here's how to find the actual cause and fix it without giving up squatting.
Knee Pain While Running: The Complete Guide
Runner's knee, IT band syndrome, patellofemoral pain — whatever the label, here's what's actually driving knee pain during running and how to address it properly.
Back Pain After Sitting: Why It Happens and What Actually Helps
Sitting doesn't cause back pain. But sitting a lot without the capacity to tolerate it does. Here's the difference — and what to do about it.
ACL Rehab: What to Expect at Every Stage of Recovery
A torn ACL is one of the most feared injuries in sport — but with the right protocol, a full return is not just possible, it's the norm. Here's what your recovery timeline actually looks like.
Shoulder Pain During Gym Work: What's Actually Going On
Shoulder pain with bench press, overhead press, or pull movements is a signal — not a reason to stop training. Here's how to read it correctly.
Heel Pain in the Morning: Understanding and Treating Plantar Fasciitis
That sharp pain when you take your first steps in the morning is almost always plantar fasciitis — and it responds very well to the right loading approach.
Ankle Sprain: Why 'Rest and Ice' Isn't Enough for a Full Return
The ankle sprain is the most under-rehabbed sports injury. Here's what complete recovery actually looks like — and why skipping it leads to recurrence.
How to Return to the Gym After Back Pain
Going back to the gym after a back pain episode doesn't have to be tentative or scary. Here's a structured approach to doing it right.
Why Strength Training Is Non-Negotiable for Runners
Running fitness and running strength are not the same thing. Here's why every runner needs a structured strength programme — and what it should look like.
Strength Training After 40: What Changes and What Doesn't
Training in your 40s, 50s, and beyond is not just possible — it's one of the most important things you can do for long-term health. Here's what actually changes with age.
Ankle Pain While Running: Causes, Assessment, and Recovery
Ankle pain during or after running has several distinct causes — and the approach differs significantly between them. Here's how to identify yours.
Neck Stiffness After Work: What's Causing It and How to Fix It
That end-of-day neck stiffness is not inevitable and not something you have to live with. Here's the cause and the solution.
How to Improve Running Speed: A Data-Driven Approach
Running faster isn't just about running more. Here's what the evidence says about speed development, and why strength and mechanics matter as much as mileage.
Long-Term Athlete Development: What Parents and Coaches Need to Know
How you train a young athlete shapes not just their performance but their injury risk for life. Here's what LTAD means and why it matters.