Apex Performance Physiotherapy

2024 EPS 1/2 🚨

Tough track but a great race with fast friends.

8th Overall.



📸 .jane.photography .berlin22

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“Myles is a fantastic Physiotherapist. I had a complex healthcare journey after breaking my clavicle. Myles was the strong link in the chain that was my healthcare team. He advocated for me and encouraged me to advocate for myself when appropriate. He knew when and how to push me to get me
back to 100% and, thanks to his help, I am stronger than I was before my injury.”

🙏🏻

Brooks Ghost 15

Loved the 14s so it was an easy decision to go back for the 15s. Hoping to get another 1000km out of these pups 🟢

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“I run marathons for fun, but broke my leg in March. The Doctor told me I wouldn't be able to run normally until about October, but he also prescribed me a running physiotherapist to help with getting back to normal. I found Myles and he helped immensely. After one session I went from wondering if I would have to quit running altogether to feeling like I could be normal again. I worked with Myles for many months and with his help I was able to run a half marathon on September 30th. I highly recommend, cannot say enough good things about Myles.”

🙏🏻 🏃🏽

“A huge thank you to Myles! He is well informed, great personality to work with and clearly passionate about helping reach their goals. While training for my first attempt at the
Canadian Death Race, I tore some ligaments in my ankle. With a very tight timeline Myles got me back on track with a sensible plan which played a big part in my ability to complete my
first solo.

Thank you again Myles !! 5 Star all the way!”

🙏🏻🏃🏽⛰

Vivo Barefoot Primus Lite III

Love the way these look and feel. ☺️

Really excited to try these kicks out around the office. I’ve never had a pair of minimalist shoes and have 0 intention of transitioning to them for running but felt the need to see what all the hype was about.

“Myles Berlin has guided my rehabilitation after hip replacement surgeries. I credit him with leading me to a level of flexibility and mobility that makes life great!”

🙏🏻🙏🏻🙏🏻

Hopping on the meme train…physio style 😅

Stoked to get a run in with this beast of an athlete before he heads back to Norway. Good luck in your first triathlon brutha! 👊🏼

“Myles is an excellent PT. He goes out of his way to listen and make a reasonable recommendation within the boundaries of what he can assume his clients will do between appointments. :) Great guy and I would highly recommend him to anyone!”

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Once again blessed with a finishing photo that can only be used as a meme 😅😂

Scrolling through I saw so many great action shots as all the athletes crossed the line! Meanwhile, here I am doing my best to smile and not cry at the same time, clearly succeeding. 😬

I’m always struck with some intense emotions at the end of these events and was no different.

Here’s to more usable photos next time! 🍻

2022 Sinister 7 50km Solo

Humbled.

What an event! Thank you for putting on one of the best run events I’ve taken part in. This easily takes the top spot for the hardest race I have participated in. Much respect for everyone who showed up to take on this course!

Big shout out to my usual race partner for the daily inspo to keep pushing myself and for joining in the carnage this time around. Both completed the 50k with great efforts!

Congrats to all the other familiar faces I saw out there successfully conquering the relay, 50mi, and 100mi events. You’re all amazing 🙏🏼

“Great location. Clean, fresh office. Lovely reception. PT Myles is kind, smart, and dialed into your care.
I'm very confident in his abilities.”

🙏🏼🙏🏼🙏🏼

“I've had an awesome experience being treated by Myles. He has a passion for running and a lot of experience competing in many different racing competitions. This made it much more easy and comfortable for me to follow his guidance.

Myles broke down my running stride very specifically to pin point the areas that were causing me a variety of muscle and tendon pain. After a few weeks of treatment I was able to complete my first half-marathon pain free.

Not only is he extremely knowledgeable in this field, but he sincerely cares for his clients and had even reached out unprompted to congratulate me on completing my first race.

I'm looking forward on continuing to work with Myles to not only help with my pain points but to also improve my overall running performance.”

🙏🏼🙏🏼🙏🏼

2022 Jasper Gran Fondo 100km

Big push on a beautiful track 🏔

Major props to my riding partner , guy is a beast.

Officially finished lucky #13 in 3:44:39 though I have my suspicions 1 & 2 did the 65km route 🤷🏽‍♂️

Regardless, super happy with the effort.

T minus 4 days until the Jasper Gran Fondo. Finding ways to get some final training rides in midday☀️

First ride of ‘22

Fresh kicks ⚫️🔵

Really enjoyed the Brooks Ghost 13s I had as they held together well for 970k of usage over the last year. I would’ve kept running in em had my foot not punched a hole through the sidewall.

let me try on a bunch of comparable high mileage options but the Brooks Ghost 14 won out the day both on feel and the new colour scheme!

This product from .board has been on my radar for a while so I decided to put it on my Christmas list and 🎅🏼 came through big for me.

I've been playing around with it in combination with my usual single leg stability exercises and it has yet to fail in absolutely cooking my foot and lower leg musculature.

The cut-out for the 4 little toes forces load through the big toe and arch while leaving the long toe flexors on the sideline creating a wonderful challenge for my foot while I get the usual stability benefits of single leg exercises for my hips and core.

Not to mention it's a beautifully crafted piece of equipment.

Stay tuned for some videos of me struggling to maintain control through my favourite exercises. 😃

C A F F E I N E & R U N N I N G

I've never needed a reason to drink more coffee but here are a few details on how best to structure your caffeine intake w/ regards to training.

☕ Caffeine takes ~60 min to reach peak heights in your system so get it in ya early.

☕ It has a 1/2 life of ~6hrs so as long as you get enough to start your session you likely won't need a big top up unless you're doing an ultra or ironman.

☕ Dosage is 2-3mg/kg of body weight. For an 80kg person like myself, I target ~160mg of caffeine. A bit of googling will tell you what your favourite caffeinated drink offers.

☕ Benefits are increased fat oxidation and the well known cognitive increases around alertness and focus.

As often as I can I will perform my cardio in the morning, fasted, after a cup of black coffee with an espresso shot or 2 😀. Great for energy and max fat ox!

Newest addition to the clinic office!!🏅🤙🏼

What a quote from one of the all-time greats. It sheds some insight into the mind of a world champion who clearly has no intention of slowing down nor becoming complacent with his past accomplishments. There is always somewhere to go, room to grow, to improve, and push the limits even further.

It's inspiring to see that mindset from someone who has done it all and yet still doesn't believe he has crossed the finish line on his career.

My latest and last blog of 2021 is up and running!

There's tons of content to check out in this one since I took a bit of a hiatus from writing.

If you're interested and have a few minutes take a look, the link is in the bio ⬆️.

Thank you everyone for the support over the last year as I've explored what it's like to start and build a company from the ground up. The kind words and encouragement mean more than you'll ever know.

Happy New Year's and lets get the show on the road for 2022! 🤙🏼

Injury Management 101

I love this messaging for it's simplicity in describing the rehab process. The nuance around it is what makes my job fun!

Deload what? Completely? For how long? For what purpose? Can we load something else?

How about the reload? What's the progression? What parameters? What position? Should it hurt?

The answers to these questions can be the difference between you sitting on the sideline indefinitely or perpetually re-aggravating the same injury.

Nuance is everything.

Why do we get injured? 🤕

This is a great visual that I wanted to share.

Load Applied >>> Tissue Load Capacity

This can be an isolated overload of a specific tissue in a single training session or progressive overload through a training cycle with inadequate recovery.

This analysis is speaking strictly to the physiological aspect of injury as many other factors have been shown to impact injury risk.

[The Science and Practice of Middle and Long Distance Running, 2021]

P L A N T A R F A S C I O P A T H Y 🦶🏼

Aka plantar fasciitis or more generally heel pain.

This is another common overuse condition characterized by pain in the heel after prolonged periods of rest (first thing in the morning) or pain with excessive standing, walking, or running.

Prevalence: Up to 17% of runners are currently dealing with this injury. [The Science and Practice of Middle and Long Distance Running, 2021]

Pro Tip 🔑: Nip this in the bud as quickly as possible! The longer that this injury lingers around the more challenging it becomes to treat conservatively. Current recommendations for first line treatment (within 4wks of onset) are stretching, taping, and individualized education based on load management, pain, footwear, etc.

⁠If you act quickly these measures seem to be quite effective based on a combination of research, expert opinion, and patient response.

Beyond 4 weeks these don't seem to be enough and more interventions are recommended to aid in recovery.

This quote from James hit home for me after reflecting on it for a few minutes while listening to him on a recent podcast.

For those that don't know, James is the author of Atomic Habits, a brilliant book on everything and anything to do with habits.

Although this quote was directly in relation to that topic, I felt it had a wide reach to all aspects of life.

We all have goals, but it's never enough to just want to reach them. Work has to be done in building the foundation to achieve success in whatever that might be for you such that when something inevitably doesn't go to plan, the whole building doesn't come crashing down.

I hope this quote reaches you like it did me, have a great Monday!

I T B A N D S Y N D R O M E 🦵🏼

Aka ITBS

This condition is similar to PFP in cause but presents with pain located on the outside of the knee with running rather than on the front.

Pain is thought to be largely generated by the ITB compressing the structures of the lateral knee.

Prevalence: Up to 14% of runners are currently dealing with this injury. [The Science and Practice of Middle and Long Distance Running, 2021]

Pro Tip 🔑: ALIGNMENT. The largest biomechanical influence is thought to be the relationship of the hip, knee, and foot. Inward collapse of the knee combined with the repetitive loads of running creates a pain-generating overload on the lateral knee structures.

P A T E L L O F E M O R A L P A I N 🦵🏼

Aka PFP, runner’s knee, or anterior knee pain

The most common condition that a runner will experience but one that you can continue to train through with the right guidance.

Prevalence: 22% of runners are currently dealing with this injury [The Science and Practice of Middle and Long Distance Running, 2021]

With this injury structural damage is unlikely to be the cause of pain instead the knee has likely become sensitized to load, most commonly linked to an increase in training volume. This increase is proposed to be the leading cause of pain in the knee.

Pro Tip🔑: Glutes, glutes, anddd more glutes… at least early on. This is not an injury you will successfully squat, lunge, or run your way out of. Limit repetitive knee flexion and load the hips until the acute knee pain has reduced. Slowly titrate in more knee loading until you can tolerate building up quad strength.

Simultaneously build up strength and training load while keeping knee pain at a tolerable level.

If you're suffering from lingering knee pain that's keeping you on the sideline let's connect and get you back on your feet!