Built on real research and evidence.

Introduces the "continuum model" which shifts focus from passive rest to active load management. Long-term healing requires structured load–recovery cycles to promote tissue regeneration.

Describes how mechanical loading stimulates repair at a cellular level. Healing occurs between bouts of exercise, meaning targeted recovery is just as vital as the exercise itself.

Strong advocate for the "little and often" approach. Consistent, repeated loading stimulates adaptation while avoiding the tissue breakdown caused by sporadic overload.

Supports protein intakes of 1.6-2.0 g/kg/day in active individuals for optimal recovery, maximizing amino acid availability for tendon and tissue healing.

Found that exercise stimulates collagen synthesis in tendon tissue—but only if amino acids are available, highlighting the absolute necessity of proper fuelling.

Progressive high-load strengthening improves outcomes at 3, 6, and 12 months. This proves that controlled intensity builds resilience, but it must be measured and consistent.

Large-scale review showing that training load errors (sudden increases in volume) are the strongest risk factors. The "boom-bust" cycle is highly harmful to recovery.

Identified limited ankle dorsiflexion as the strongest risk factor for plantar fasciitis. Improving mobility reduces strain directly on the fascia.

Patients showed distinct weakness in intrinsic and extrinsic foot muscles. Strengthening these structures directly reduces overload on the fascia.

Demonstrates that hip and core weakness alters lower-limb mechanics, shifting excess stress downwards directly into the foot.

Orthoses provide modest pain relief in the short term, but the benefit diminishes over time. They are a temporary support, not a permanent fix.

Found that prefabricated (off-the-shelf) orthoses were just as effective as expensive custom-made orthoses in improving function and pain.

Taping provided significant short-term pain relief, but the effect wore off. Highly useful as a temporary measure while strengthening is progressed.

Notes that passive modalities may reduce symptoms through neuromodulation but must be adjuncts to progressive loading for long-term recovery.

Manual therapy paired with exercise outperformed passive machines (TENS, ultrasound). Passive modalities alone are significantly less effective.

Aggressive stretching applies compressive load at the bone attachment, which can aggravate pathology. Modern guidance prioritises progressive loading over forcing flexibility.