Kung Fit

Helping over 35s beat pain and get back to living | No surgery. No pills. Real results in 12 weeks 👇Book a call and find out more
www.kungfit.coach/pain-coaching

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25/09/2026

Not sure what a pre-run warm-up or post run cool down should look like? Read on👇

PRE-RUN your warm-up should include dynamic movements to get your muscles ready, but anything that is going to do a lot of work, and which might be a bit stiff, like your calves and hip flexors, deserve a stretch too. A good running warm up can help prevent post- run aches and injuries such as plantar fasciitis or Achilles tendonitis!

POST-RUN - Once you get back from the run, take some time to cool down and release the tension in those muscles. If you work them a lot and never stretch them, they will get tight, especially if you have a job where you remain static most of the day.

For just a few extra minutes you'll run better, feel better afterwards and reduce the chance of injury. What more can you ask for?

What other exercises do you like to do for your running warm-up or cool down?

21/09/2026

It sold millions, but it missed the mark.

There’s a lot that could be criticised about this book, but it did help some articulate what they were experiencing.

The fact is, trauma is complex.

But if you think it is manifesting as physical pain, there are methods you can use to help.

But it’s not tapping your knees, special massage, or weird movement practices.

It’s not blasting yourself in the gym either.

It’s graded exposure to novel stimuli, improving movement capacity, and progressive loading, all aimed to teach your brain that movement is safe again.

19/09/2026

This is how you really get back to doing the things that hurt.

It's natural to want to rest it, but for most injuries this will just make things worse in the long run, even if right now it feels better.

When we address the things that contributed to the injury in the first place, or fix the problems the injury created, then we can recover faster and get back to doing the things we enjoy.

Rest days are still important, but not rest weeks or months.

16/09/2026

This will stop you getting knee pain from golf.

The on the course fix is a game changer, but the real magic happens when you build up your hips.

If your hips are limited in how far they can move, the knee will still take that extra rotation, so make sure you don't skip the hip work.
Here it is simply laid out:

Hips every day:
Standing hip rotations- 15 reps, 2 sets each leg

Once you have easy movement through a 90 degree range move on to
Swivel hips- 15 reps each direction, 2 sets

Once the hips and knees are moving well...
Hips 3 times a week:
Band resisted internal hip rotation (the band is anchored on your opposite side e.g. to the left on your right leg)- 15 reps, 2 sets is a good place to start. Gradually increase the reps, and then change to a heavier band when you can

Knees twice a week:
Practice knee rotation, making sure the shin bone moves, not just your foot

Knee rotation isometrics- 30 seconds each leg and direction. 2 sets each.

Band resisted knee rotation- 2 sets on each leg and each direction, as many reps as you can until you tire out. Once you can do around 20, try a heavier band.

If you want to prevent knee pain, or have just started getting it, progress through these and you'll be moving smoother on the gold course than you have in years. But if you've had pain for a while, you might need something a little different to fully recover. If that's you, drop me a DM and we can workout where you need to start.

14/09/2026

It’s amazing what a little training can do.

Of course a bro split or powerlifter’s routine won’t do it. Train the right way, addressing the deficiencies your body has.

12/09/2026

What happens when you lose yourself?

Both Tom and I lost who we used to be, but eventually found our way back through exercise.

It’s amazing what the standard healthcare approach will ask you to give up. and not in a way that will benefit you.

This is a clip form Episode 104 of Tom’s podcast Tom the Trainer Fitness over 40. You can check out the full conversation on Spotify.

11/09/2026

I can’t believe what they’re saying!

Wall sites are a great exercise for knee tendon rehab. Like any isometrics, they can put a large amount of load through the tissue without the aggravation caused by moving through full range.

This doesn’t make them an ideal exercise, and it doesn’t mean that doing them for 30 days will revolutionise your health.

30 days isn’t that long. 90 days is a better rime frame to be looking for real improvement, and doing more than just wall sits, whatever your goals, would be better.

If you want real tips on how to keep your body strong, capable and pain free, make sure you follow

09/09/2026

It’s getting pretty real now!

Ready for Babybelle to arrive.

05/09/2026

Honestly a lot of things do just get better in time. Even a pretty serious injury can heal on its own.

BUT

Some things do need intervention for the best result; my finger would never have got useable without rehab.

Somethings don’t get better on their own. The old wait and see, or rest it approach just delays your journey.

A clear marker is how it feels a week later. No improvement at all, you probably need help. Feeling a lot better? It will probably be OK.

Of course if you hit 3 months and it is still an issue, it’s time to get help.

And obviously if it is catastrophic go see someone straight away!

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http://www.kungfit.coach/

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