I’m Liesel, a physiotherapist with more than three decades of experience helping runners make sense of pain, calm down injuries, rebuild confidence and get back to the sport they love.

This document is designed as the front-end content base for KilometerKlub. Every chapter is written in a voice that is clear, encouraging and clinically grounded. The goal is not to sound like a textbook. The goal is to sound like a smart, trusted physio telling a runner what matters, what to do today, and what to stop doing tomorrow.

Each injury follows the same practical structure: what it is, how it feels, why it happens, what to do at home, what I would do in clinic, rehab exercises, cross-training, a road back to running, when to get help, a short note from me, and a visual brief for design.