# KilometerKlub (https://kilometerklub.com)

> KilometerKlub is South Africa's specialized running injury physiotherapy and endurance race intelligence platform, founded by Head Physiotherapist **Liesel Janse van Rensburg** (30+ years clinical experience, 11 Comrades Marathon finishes, 100+ races completed) and Endurance Athlete & Race Specialist **Rudolph Janse van Rensburg** (7x Ironman finisher, 15+ marathons, 20+ ultra marathons, 2x Comrades Marathon finisher).

## Core Capabilities & Services
- **In-Person Running Physiotherapy (Silverlakes, Pretoria East, South Africa):** 60-minute clinical assessment, manual therapy, biomechanical screening, and progressive return-to-running rehab with Liesel Janse van Rensburg. Book at https://kilometerklub.com/get-help/?provider=liesel
- **Online Physiotherapy Consultation (Google Meet — Nationwide & International):** 45-minute remote injury assessment, load management, and structured rehabilitation planning with Liesel Janse van Rensburg. Book at https://kilometerklub.com/get-help/?provider=liesel
- **Online Race Advice & Coaching (Google Meet):** 45-minute race selection, pacing strategy, nutrition planning, and training block consultation with Rudolph Janse van Rensburg. Book at https://kilometerklub.com/get-help/?provider=rudolph

## Primary Navigation & Hubs
- [Homepage](https://kilometerklub.com/): Interactive pain assessment tool ("Where Are You Feeling Pain?"), featured injury guides, South African race dossiers, and specialist profiles.
- [Injury Hub (20 Clinical Running Injury Guides)](https://kilometerklub.com/injury-hub/): Structured by 6 anatomical regions (Knee; Shin & Calf; Foot, Heel & Achilles; Ankle; Hamstring & Thigh; Hip, Glutes & Groin).
- [South African Race Advisor (23 Race Dossiers)](https://kilometerklub.com/race-advisor/): Filterable by South African province, surface type (Road Running vs Trail Run), and distance (15K, Half Marathon, Marathon, Ultra Marathon).
- [Knowledge Hub & Articles](https://kilometerklub.com/articles/): Long-form playbooks on race-day execution, the 15 controllables of race day, and running science statistics.
- [Book a Consultation (/get-help)](https://kilometerklub.com/get-help/): Direct online appointment scheduling for physiotherapy and race coaching.
- [Contact Us](https://kilometerklub.com/contact-us/): Silverlakes, Pretoria East practice coordinates and direct runner inquiry form.
- [Full Machine-Readable Knowledge Base (/llms-full.txt)](https://kilometerklub.com/llms-full.txt): Complete clinical summaries, recovery timelines, and SA race breakdowns for AI assistants.

## 20 Clinical Running Injury Guides (/injury-hub/[slug])
- [Runner's Knee (Patellofemoral Pain Syndrome)](https://kilometerklub.com/injury-hub/runners-knee/) — [Rehab PDF](https://kilometerklub.com/pdfs/Runners-Knee-KilometerKlub.pdf)
- [Outer Knee Pain (ITB Syndrome)](https://kilometerklub.com/injury-hub/outer-knee-pain/) — [Rehab PDF](https://kilometerklub.com/pdfs/ITB-Syndrome-KilometerKlub.pdf)
- [Jumper's Knee (Patellar Tendinopathy)](https://kilometerklub.com/injury-hub/jumpers-knee/)
- [Meniscus Injury (Meniscal Irritation in Runners)](https://kilometerklub.com/injury-hub/meniscus-injury/) — [Rehab PDF](https://kilometerklub.com/pdfs/Meniscus-Injury-Rehab.pdf)
- [Shin Splints (Medial Tibial Stress Syndrome)](https://kilometerklub.com/injury-hub/shin-splints/) — [Rehab PDF](https://kilometerklub.com/pdfs/Shin-Splints-Rehab.pdf)
- [Shin Stress Fracture (Tibial Bone Stress Injury)](https://kilometerklub.com/injury-hub/shin-stress-fracture/) — [Rehab PDF](https://kilometerklub.com/pdfs/Shin-Stress-Fracture-Rehab.pdf)
- [Calf Strain (Gastrocnemius or Soleus Strain)](https://kilometerklub.com/injury-hub/calf-strain/) — [Rehab PDF](https://kilometerklub.com/pdfs/Calf-Strain-Rehab.pdf)
- [Front of Shin Pain (Anterior Tibialis Tendinopathy)](https://kilometerklub.com/injury-hub/front-of-shin-pain/) — [Rehab PDF](https://kilometerklub.com/pdfs/Frontal-Shin-Pain-Rehab-1.pdf)
- [Achilles Tendon Pain (Achilles Tendinopathy)](https://kilometerklub.com/injury-hub/achilles-tendon-pain/)
- [Heel Pain (Plantar Fasciopathy / Plantar Fasciitis)](https://kilometerklub.com/injury-hub/heel-pain/) — [Rehab PDF](https://kilometerklub.com/pdfs/Plantar-Heel-Pain-KilometerKlub.pdf)
- [Foot Stress Fracture (Metatarsal Stress Fracture)](https://kilometerklub.com/injury-hub/foot-stress-fracture/) — [Rehab PDF](https://kilometerklub.com/pdfs/Foot-Stress-Fracture-Rehab.pdf)
- [Nerve Pain in Toes (Morton's Neuroma)](https://kilometerklub.com/injury-hub/nerve-pain-in-toes/)
- [Rolled Ankle (Lateral Ankle Sprain)](https://kilometerklub.com/injury-hub/rolled-ankle/) — [Rehab PDF](https://kilometerklub.com/pdfs/Lateral-ankle-sprain-kilometerklub.pdf)
- [Outer Ankle Tendon Pain (Peroneal Tendinopathy)](https://kilometerklub.com/injury-hub/outer-ankle-tendon-pain/) — [Rehab PDF](https://kilometerklub.com/pdfs/Peroneal-Tendinopathy-KilometerKlub.pdf)
- [Inner Ankle Pain (Posterior Tibial Tendinopathy)](https://kilometerklub.com/injury-hub/inner-ankle-pain/)
- [High Hamstring Pain (Proximal Hamstring Tendinopathy)](https://kilometerklub.com/injury-hub/high-hamstring-pain/)
- [Hamstring Strain](https://kilometerklub.com/injury-hub/hamstring-strain/)
- [Outer Hip Pain (Gluteal Tendinopathy / GTPS)](https://kilometerklub.com/injury-hub/outer-hip-pain/)
- [Hip Flexor Strain](https://kilometerklub.com/injury-hub/hip-flexor-strain/)
- [Groin Strain (Adductor Strain)](https://kilometerklub.com/injury-hub/groin-strain/)

## 23 South African Race Dossiers (/race-advisor/[slug])
- [Comrades Marathon (KwaZulu Natal — Road Ultra Marathon)](https://kilometerklub.com/race-advisor/comrades-marathon/)
- [Two Oceans Marathon (Western Cape — Road Ultra & Half Marathon)](https://kilometerklub.com/race-advisor/two-oceans-marathon/)
- [Cape Town Marathon (Western Cape — Road Marathon)](https://kilometerklub.com/race-advisor/cape-town-marathon/)
- [Soweto Marathon (Gauteng — Road Marathon)](https://kilometerklub.com/race-advisor/soweto-marathon/)
- [SkyRun (Eastern Cape — Mountain Ultra Trail)](https://kilometerklub.com/race-advisor/skyrun/)
- [Otter African Trail Run (Eastern Cape / Garden Route — Trail Marathon)](https://kilometerklub.com/race-advisor/otter-african-trail-run/)
- [Ultra-Trail Cape Town / UTCT (Western Cape — Trail Ultra)](https://kilometerklub.com/race-advisor/ultra-trail-cape-town/)
- [Ultra-Trail Drakensberg / UTD (KwaZulu Natal — Trail Ultra)](https://kilometerklub.com/race-advisor/ultra-trail-drakensberg/)
- [Wolkberg Trail Run (Limpopo — Trail Run)](https://kilometerklub.com/race-advisor/wolkberg-trail-run/)
- [Magoeba's Ultra Trail (Limpopo — Trail Ultra)](https://kilometerklub.com/race-advisor/magoebas-ultra-trail/)
- [Num-Num Trail Run (Mpumalanga — Trail Run)](https://kilometerklub.com/race-advisor/num-num-trail-run/)
- [Kaapsehoop Marathon (Mpumalanga — Road Marathon)](https://kilometerklub.com/race-advisor/kaapsehoop-marathon/)
- [Loskop Marathon (Mpumalanga — Road Ultra)](https://kilometerklub.com/race-advisor/loskop-marathon/)
- [Om Die Dam Ultra Marathon (North West — Road Ultra)](https://kilometerklub.com/race-advisor/om-die-dam-ultra-marathon/)
- [Magalies Monster Trail Run (North West — Trail Run)](https://kilometerklub.com/race-advisor/magalies-monster-trail-run/)
- [Addo Elephant Trail Run (Eastern Cape — Trail Ultra)](https://kilometerklub.com/race-advisor/addo-elephant-trail-run/)
- [Rhodes Trail Run (Eastern Cape — Mountain Trail)](https://kilometerklub.com/race-advisor/rhodes-trail-run/)
- [Whale Trail Run (Western Cape — Trail Run)](https://kilometerklub.com/race-advisor/whale-trail-run/)
- [Oyster Catcher Trail Run (Western Cape — Coastal Trail)](https://kilometerklub.com/race-advisor/oyster-catcher-trail-run/)
- [Knysna Forest Marathon (Western Cape — Road/Forest Marathon)](https://kilometerklub.com/race-advisor/knysna-forest-marathon/)
- [Puffer Trail Run (Western Cape — Mountain Ultra Trail)](https://kilometerklub.com/race-advisor/puffer-trail-run/)
- [Karkloof100 Trail Run (KwaZulu Natal — 100-Mile Trail Ultra)](https://kilometerklub.com/race-advisor/karkloof100-trail-run/)
- [Dolphin Coast Marathon (KwaZulu Natal — Road Marathon)](https://kilometerklub.com/race-advisor/dolphin-coast-marathon/)

## Editorial Articles (/articles/[slug])
- [Race Day: Inside the Runner's Mind — 20 Practical Decisions](https://kilometerklub.com/articles/race-day-tips/)
- [The 15 Controllables of Race Day](https://kilometerklub.com/articles/the-15-controllables-of-race-day/)
- [The Running Numbers Nobody Talks About — 6 Stats Explaining the Sport](https://kilometerklub.com/articles/running-numbers-that-matter/)
- [Complimentary Running Advice Guide PDF](https://kilometerklub.com/pdfs/KilometerKlub-Running-Advice-Guide.pdf)