Are your daily tasks making your shoulder pain worse?
Message INFO for information.
#PhysioTips #Physio #MovementMatters #envisionphysiotherapy
You don’t always need to see a physio straight away, sometimes you just need a bit of time! 🕰️
Message INFO for information.
#PhysioTips #Physio #MovementMatters #envisionphysiotherapy
When Recovery Isn’t Your Strong Point
Be honest…
How many of you actually stay consistent with your recovery?
Most people don’t.
Life gets busy.
Training takes priority.
Recovery gets pushed to the side.
Then the tightness builds up.
Muscles feel heavy.
Knots start appearing.
Sound familiar?
This is where regular treatment helps.
Keeps things moving.
Reduces that build-up.
Helps your body cope with the load you’re putting through it.
If you’re training hard but neglecting recovery, it’s only a matter of time before something starts talking back.
Message INFO for information.
#PhysioTips #Physio #MovementMatters #envisionphysiotherapy
My current injury: A fractured Triquetrum (bone in the hand) & a sprained wrist!
#PhysioTips #Physio #MovementMatters #envisionphysiotherapy
Sprains vs Breaks? Why are sprains perceived as a better outcome?
#PhysioTips #Physio #MovementMatters #envisionphysiotherapy
Motivation or frustration?
Message INFO for information.
#PhysioTips #Physio #MovementMatters #envisionphysiotherapy
When the Weather Picks Up… So Do the Injuries
Sun’s out…
steps go up…
and suddenly everyone’s turned into Frodo Baggins.
Walking everywhere.
Hills, trails, long routes you’ve not touched in months.
Nothing wrong with that.
But your body still needs to catch up.
This time of year I start seeing more:
Foot pain.
Achilles issues.
Rolled ankles on uneven ground.
Usually from one of two things:
Doing too much too soon.
Or a simple misstep on a long walk.
Your feet and ankles take a lot of load.
If they’re not ready for it, they’ll let you know.
Build it up gradually.
Mix in some strength work.
And don’t go from zero to Mordor in one weekend.
If something’s already niggling, it’s easier to sort now than push through it.
Message INFO for information.
#PhysioTips #Physio #MovementMatters #envisionphysiotherapy
Are your glutes firing or not? A big common phrase and myth still used all too frequently.
#PhysioTips #Physio #MovementMatters #envisionphysiotherapy
When Shoulder Pain Stops You Doing What You Enjoy
Shoulder pain can creep in quickly.
One minute you’re fine…
next minute simple movements feel awkward or painful.
Especially with things like kayaking, gym work, or overhead activity.
That’s where getting the right plan matters.
Rotator cuff pain isn’t about avoiding movement.
It’s about loading it properly.
Building strength.
And getting the shoulder trusting movement again.
If your shoulder’s been limiting what you enjoy, it’s worth getting it looked at properly.
Message INFO for information.
The truth behind shoulder impingement! Something thrown about far too much!
#PhysioTips #Physio #MovementMatters #envisionphysiotherapy
The VMO (Vastus Medialis Oblique) isn’t a separate muscle you can switch on with a magic exercise.
It’s part of the quadriceps group;
Vastus Medialis
Vastus Lateralis
Vastus Intermedius
and Rectus Femoris
They work together.
You can’t truly isolate one and ignore the others.
And you don’t need to.
If your knee’s sore, focus on building overall quad strength and managing load properly.
That’s what changes things long term.
#PhysioTips #Physio #MovementMatters #envisionphysiotherapy
Advice That Actually Makes Sense
Ever left an appointment still not really sure what’s going on?
That’s the bit I try to avoid.
If you’re in pain, you don’t just want treatment.
You want understanding.
You want to know what’s causing it.
And what you can actually do about it.
That’s always the aim.
Explain the potential causes.
Show you the exercises.
Make sure you understand why you’re doing them.
And if sports massage is part of it — make sure that helps too.
If you’ve got an injury you don’t fully understand yet, let’s clear it up.
Message INFO for information.
Everyone wants the “best” exercise.
The one magic move that fixes their back.
Or their knee.
Or their shoulder.
But it doesn’t work like that.
The body responds to load and consistency, not one special movement.
The exercise that helps most is the one you can tolerate, repeat, and gradually build. 🧱👷🏼
If something flares you up every time, it’s not the “best” for you right now.
If something feels manageable and you can progress it week by week… that’s your starting point.
It’s not about finding the perfect exercise.
It’s about finding the right one for where you are. 👆🏼
If you’re stuck trying to figure out what you should be doing, message INFO and we’ll simplify it.
#PhysioTips #Physio #MovementMatters #envisionphysiotherapy
Headaches and Eye Strain From Desk Work?
#PhysioTips #Physio #MovementMatters #envisionphysiotherapy
When Nerve Pain Finally Settles
Sciatic pain can be relentless. 😫
Shooting. Achy. Hard to ignore.
And when it’s been hanging around for a while, it can really knock your confidence.
That’s why getting the right help matters.
Sciatic pain isn’t about forcing things or resting forever.
It’s about understanding what’s irritating the nerve and getting the body moving in the right way again. ✅
If nerve pain has been holding you back and you’re fed up with it running the show, now’s a good time to sort it. 👍🏽
Message INFO for information.
Not wanting to lose your fitness by easing off training?
#PhysioTips #Physio #MovementMatters #envisionphysiotherapy
What is your meniscus? And what does it do?🧐
#PhysioTips #Physio #MovementMatters #envisionphysiotherapy
Athletes or gym lovers never want to miss their sessions, but sometimes something has to change.
Whether it’s an alternative session or avoiding it completely.
I can help you advise what’s best for you!
When Getting Back Into Exercise Brings Pain With It 😫
Getting back into regular exercise should feel good.
But sometimes the body doesn’t quite agree straight away.
Glute pain.
Hip discomfort.
That ache running down the leg.
It’s worrying when it shows up out of nowhere.
This is exactly why early assessment matters.Settle the irritation.
Understand what’s going on. 🧐
And get you moving again without fear.
If pain’s cropped up since returning to exercise, don’t ignore it.
Message INFO for information.
If you’re already anxious about pain, the last thing you need is to feel rushed or confused. 😵💫
A lot of people come in worried.
Worried about moving.
Worried about making things worse.
Worried they won’t be listened to. 👂🏼
That’s why taking the time to explain things properly matters.
This is exactly what I aim for, clear explanations, simple exercises, and people leaving feeling calmer than when they walked in.
If pain’s been making you anxious and you want support that actually makes sense, let’s get it looked at properly.
Message INFO for information. 😃
If your old injury keeps flaring, then rice this a read!
👉 Want to understand why your injury keeps flaring? Message INFO.
5 Things every post surgery patient should now! 🏥
Send me a message to get started on a plan that’s right for you! 👉🏼
When Knee Pain Starts Ruining Your Ride
If you cycle regularly and your knee keeps flaring up, it can take the enjoyment right out of it.
Every ride becomes a bit of a gamble.
Will it hurt today… or tomorrow?
That’s exactly why small changes matter.
Above is what a recent client said after coming in with ongoing knee pain while cycling.
This is what I focus on, not just settling the pain, but looking at why it’s there and what needs changing to stop it coming back.
A tweak to training.
Better strength where it’s needed.
And a plan that works long term, not just for the next ride.
If knee pain is holding you back on the bike, let’s get it properly looked at.
Message INFO for information.
Neck pain is really common, especially if you sit, drive, or work at a desk a lot. 🖥️
First thing to know?
Rest alone won’t fix it.
What helps is gentle movement.
Keep things pain-free and controlled, you’re not forcing anything.
These work best little and often throughout the day, not just once at night. 🌚
And don’t forget posture changes through the day.
Not perfect posture, just movement.
If your neck pain keeps coming back, it usually needs strength and control, not just stretches.
Message for more information.
From Me, Frank, and Zeus here at Envision Physiotherapy…
Just a quick message to say Merry Christmas and Happy New Year 🎄
Thanks to everyone who’s trusted us this year. Whether you came in for physio, sports massage, or just some advice down in the gym, we really appreciate it.
Enjoy the break, take it easy where you can and we’ll see you in the new year, ready to crack on again. 😃
5 Things gym goers get wrong about pain! 🏋🏼♂️🏃🏼♂️
#PhysioTips #PhysiotherapyEducation #MovementMatters #envisionphysiotherapty
When Pain Hits Fast, You Need Answers Fast
There’s nothing quite like a trapped nerve in your shoulder.
Sharp. 🔪
Constant.
Stops you sleeping, moving, doing anything properly. 💤
So when someone reaches out last minute, I always try to make space because you can’t just “wait that out.” ⏳
This is what proper assessment and the right treatment can do, calm the irritation, get movement back, and give you relief you didn’t think you’d get that quickly. Along with the correct exercises to follow on from this treatment, recovery is then further continued.
If you’re in pain and need things settling sooner rather than later… don’t wait.
Message INFO for information.
Our Opening Times! 🗓️
You can book in via our booking link in our bio or by sending a message!
For home appointments please send us a message to get booked in.
If these times don’t suit you, send a message and I’ll see what I can do!
Thanks and hopefully see you soon! 😃
5 Simple Ways to Reduce Daily Pain Without Fancy Gadgets
If you wake up stiff or sore most mornings, this one’s for you.
Here are 5 easy things you can start doing today that actually make a difference, no foam roller collection needed.
1. Move first thing. Doesn’t have to be a workout. A gentle walk, some hip circles, shoulder rolls. Motion is lotion. 🧴
2. Stop chasing “perfect posture.”You’re meant to move, not freeze. Find positions that feel comfortable and keep changing them.
3. Breathe properly. Sounds basic, but most people breathe shallow when they’re in pain. That tension keeps the body on edge. 🫁
4. Don’t avoid movement out of fear.Avoiding pain often keeps it alive. We’ll work through it gradually, not hide from it. 🙀
5. Small wins matter. Every rep, every walk, every better night’s sleep, brick by brick, it adds up. 🧱
Pain doesn’t mean broken. It means your body’s asking for some attention.
👉 What’s one movement you could add back into your day today?
This is our FINAL frail to fit post! Hope you enjoyed the series! Shoutout to Frank and Zeus for their key roles! 🐕🐶🐾
Fridays Frail to Fit 👎🏼➡️💪🏼
Exercises you can do at home or the gym to increase your strength and fitness!
This weeks is Upper Back, in the form of rows. These play an important role in picking items up off the floor and even pulling a door open. 🚪
Aim for 2 sets of 10 reps, less if too hard, more if too easy! 💪🏼
Three exercises varying in difficulty;
1- Seated Rows 🚣🏼
2- Single Arm Rows
3- Bent Over Row
I am using a Theraband and a kettlebell for my weight (and a pug), but you may use a few heavy books, or backpack filled with tins/bottles.
A Theraband can be used for all 3 of these exercises if needed.
Any questions then please feel free to ask.
Thanks again for tuning in to our Fridays Frail to Fit posts! 😊
#Physiotherapy #RehabJourney #MobilityTraining #StrengthForLife #FallPrevention MovementIsMedicine PhysioTips envisionphysiotherapy
Longevity HealthyLifestyle MoveBetter StrongerWithAge
RED LIGHT THERAPY‼️
What does the Science actually say❓
Had a client ask about it, so I thought I’d do a post about it.
If there is any other topics your want to know about, drop a comment or send a message 😀
Keeping Your Body Ready for the Work You Put In
Training hard every week takes a toll.
Calves tighten.
Back stiffens.
Little niggles start creeping in.
That’s why regular massage can make such a difference, it helps your body cope with the load before it turns into a bigger problem.
Above is what a client said after seeing me for both physio and monthly sports massage.
This is exactly what I aim for — support that actually fits your routine, your training, and your goals.
If you’re training consistently and want to stay on top of things rather than react to pain when it hits, now’s a good time to start.
Message INFO for information.
Monday Myths 🤫
Does running bad for your knees? NO! 🏃🏼
#PhysioMyths #BustingMyths #HealthMyths #MovementMyths #DidYouKnow envisionphysiotherapty
Fridays Frail to Fit 👎🏼➡️💪🏼
Exercises you can do at home or the gym to increase your strength and fitness!
Press ups don’t have to be done on the floor. Here are three easier version of a press up, starting at the easiest and to the hardest.
Three exercises to challenge you;
1- Banded Chest Press
2- Wall Press Ups
3- Press Ups Onto Raised Surface
If you don’t have a band for the first exercise, you can use a cheap pair of tights, but you can order a band for a few quid online. 👨🏼💻
If the wall is too easy but sofa arm is too hard, use a height in between such as a table (if it’s safe) or kitchen counter top.
Any questions then please feel free to ask. 👍
#Physiotherapy #RehabJourney #MobilityTraining #StrengthForLife #FallPrevention MovementIsMedicine PhysioTips envisionphysiotherapy
Longevity HealthyLifestyle MoveBetter StrongerWithAge
Thursdays Teaching 👨🏼🏫
Should you be stretching following a muscle strain?
Feel free to ask for any help and advice! 🗣️
#PhysioTips #PhysiotherapyEducation #MovementMatters #ThursdayTeaching #envisionphysiotherapty
Getting You Ready for Race Day
There’s nothing worse than heading into a big run with tight calves or hamstrings.
You feel it every stride.
And the worry kicks in.
That’s why last-minute sports massage sessions are always worth squeezing in when someone needs it. 🙌🏼
Read the client review above.
This is what I aim for, simple, effective treatment that gets you feeling ready to go. 🚦
If you’ve got a race or event coming up and want your body feeling right, now’s the time to sort it.
Message INFO for information.
Missing out on the things you love?
Drop me a message if you want to get back to the things that make you happy ✍️
Monday Myths 🤫
Do you need surgery after a meniscus injury? Probably not!
#PhysioMyths #BustingMyths #HealthMyths #MovementMyths #DidYouKnow envisionphysiotherapty
Fridays Frail to Fit 👎🏼➡️💪🏼
Exercises you can do at home or the gym to increase your strength and fitness!
Some more balance exercises for you, but this time while walking! ⚖️
Three exercises to challenge you;
1- Side Stepping
2- Backwards Walking
3- Tightrope walking
Hold on to a kitchen surface (for example) to aid with balance if too challenging , start by using both hands, then one hand, then no hands! 🙌🏼
If you struggle to get from one hand to no hands, try just using your finger tips, then just lightly using two of your finger tips, then to no hands.
Any questions then please feel free to ask.
#Physiotherapy #RehabJourney #MobilityTraining #StrengthForLife #FallPrevention MovementIsMedicine
Thursdays Teaching 👨🏼🏫
Tennis and Golfers Elbow! 🎾🏌🏼♀️
An annoying pain that can be slow to rehab!
Feel free to ask for any help and advice! 🗣️
#PhysioTips #PhysiotherapyEducation #MovementMatters #ThursdayTeaching #envisionphysiotherapty
Clear Answers, Proper Progress
Knee pain can make even the simplest things feel like a chore.
Walking. Stairs. Getting up from the sofa.
It wears you down.
That’s why clear explanation and a plan that actually makes sense is so important.
Read above about what a recent client said after coming in with a painful knee.
This is exactly what I aim for, simple steps, steady progress, and people feeling stronger week by week.
If your knee’s been holding you back, now’s a good time to get it properly looked at.
Message INFO for information.
Monday Myths 🤫
Cupping DOES NOT remove toxins, that is the job of your liver and kidneys! 🤦🏼♂️
#PhysioMyths #BustingMyths #HealthMyths #MovementMyths #DidYouKnow
Fridays Frail to Fit 👎🏼➡️💪🏼
Exercises you can do at home or the gym to increase your strength and fitness!
Glute bridges, important exercise for your bottom muscles. These play a big part of of standing up and walking. 🚶🏼➡️
Aim for 2 sets of 10 reps, less if too hard, more if too easy! 💪🏼
Three exercises varying in difficulty;
1- Pelvic tilts (small movement)
2- Bridge 🌉
3- Bridge with weight
I am using a kettlebell for my weight (and a pug), but you may use a few heavy books, or backpack filled with tins/bottles.
Any questions then please feel free to ask.
#Physiotherapy #RehabJourney #MobilityTraining #StrengthForLife #FallPrevention MovementIsMedicine PhysioTips envisionphysiotherapy
Longevity HealthyLifestyle MoveBetter StrongerWithAge
Thursdays Teaching 👨🏼🏫
How does caffeine affect pain? 🤔💢
A little bit can help but too much can make it worse! ☕️
Feel free to ask for any help and advice! 🗣️
#PhysioTips #PhysiotherapyEducation #MovementMatters #ThursdayTeaching #envisionphysiotherapty
Getting Answers That Actually Make Sense
Foot pain can stop you in your tracks.
Walking. Training. Even just getting through the day. 🦶🏼
So when someone reaches out needing help quickly, I always try to make room.
Here’s what a recent client said after coming in with a painful foot injury:
That’s what I aim for, clear diagnosis, simple advice that makes sense, and getting you moving in the right direction straight away.
No confusion. 🤷🏼♂️
No guessing.
Just a plan you can trust.
If you’re struggling with foot pain or any injury that’s not settling, now’s a good time to sort it.
Message INFO for information.
Monday Myths 🤫
Does stretching help prevent injuries?
#PhysioMyths #BustingMyths #HealthMyths #MovementMyths #DidYouKnow #envisionphysiotherapty
Fridays Frail to Fit 👎🏼➡️💪🏼
Exercises you can do at home or the gym to increase your strength and fitness!
Triceps! So useful in pushing yourself up from the sofa/chair/from bed, push open a door and lifting something over your head.
Aim for 2 sets of 10 reps, less if too hard, more if too easy! 💪🏼
Three exercises varying in difficulty;
1- No weight
2- Weight (dumbbell/Kettlebell, small bag with tins in)
3- Dips
With the dips, your legs are helping, the less you push with your legs, the more your triceps will be doing the movement.
#Physiotherapy #RehabJourney #MobilityTraining #StrengthForLife #FallPrevention #MovementIsMedicine #PhysioTips #envisionphysiotherapy
#Longevity #HealthyLifestyle #MoveBetter #StrongerWithAge
Thursdays Teaching 👨🏼🏫
Does stress effect pain? 🤔💢
Feel free to ask for any help and advice! 🗣️
#PhysioTips #PhysiotherapyEducation #MovementMatters #ThursdayTeaching #envisionphysiotherapty
Most people put off booking physio because they think it’ll be a hassle.
Endless forms, confusing advice, not knowing what to expect.
It doesn’t have to be that way.
That’s what I aim for every time.
Clear communication.
A simple booking process.
And a plan that actually makes sense.
Because recovery should feel easy to start — and even easier to follow.
If you’ve been putting off getting that injury looked at, maybe this is your sign to sort it.
Message INFO for information.
Monday Myths 🤫
Bending and squatting with your knees past your toes! 🏋🏼♂️
#PhysioMyths #BustingMyths #HealthMyths #MovementMyths #DidYouKnow #envisionphysiotherapty
Fridays Frail to Fit 👎🏼➡️💪🏼
Exercises you can do at home or the gym to increase your strength and fitness!
Some static balance exercises, use you hand to help balance if needed or try with out! ⚖️
If you can’t quite take it off but it is too easy when holding on, then try just using your finger tips or a finger to aid.
-Aim for 20-60 seconds as tolerated.
-Stay safe!
Version 1- Standing with Feet Together 🧍🏼
Version 2- Tandem Stance (one foot in front of the other)
Version 3- Single leg standing.
#Physiotherapy #RehabJourney #MobilityTraining #StrengthForLife #FallPrevention #MovementIsMedicine #PhysioTips #envisionphysiotherapy
#Longevity #HealthyLifestyle #MoveBetter #StrongerWithAge
Thursdays Teaching 👨🏼🏫
Does a good night sleep really help? 🛌 💤
It sure does! An under appreciated aspect in rehab and pain!
Feel free to ask for any help and advice! 🗣️
#PhysioTips #PhysiotherapyEducation #MovementMatters #ThursdayTeaching #envisionphysiotherapty
Reviews like this are always a heart warmer! We don’t do it for the praise but it always makes the job feel more worth while!
Getting rid of the niggles and getting people back to what they love is what it’s all about!
Monday Myths 🤫
The physio will make me stop doing what I love!
Take this with a pinch of salt, if you have just broke your foot, you don’t need me to tell you that you can’t be running! If you have just had your ACL reconstructed, then we both know you ain’t playing rugby on Saturday!
#PhysioMyths #BustingMyths #HealthMyths #MovementMyths #DidYouKnow #envisionphysiotherapty
Fridays Frail to Fit (Fright) 👎🏼➡️💪🏼
Exercises you can do at home or the gym to increase your strength and fitness!
Count Frankula and Wizard Zeus doing their bit 🧛🏼♂️🧙🏽
Bending Forward- an overlooked and very essential movement, whether it’s bending down to put on your shoes, pick something up from the floor or reaching to that bottom shelf 👞
-3 versions of the same exercise increasing in difficulty (can be done seated or standing)
-Aim for about 8-10 reps, if this is too difficult do less, too easy then do more but stay safe!
Version 1- Seated 🪑 (can also be done with a weight)
Version 2- Standing with no weight
Version 3- Standing with weight
Weights could be from a large book or carrier bag with tins in or a pug.
#Physiotherapy #RehabJourney #MobilityTraining #StrengthForLife #FallPrevention #MovementIsMedicine #PhysioTips #envisionphysiotherapy
#Longevity #HealthyLifestyle #MoveBetter #StrongerWithAge
Thursdays Teaching 👨🏼🏫
Some must dos following an acute knee injury! 🦵🏼
We want to keep your muscles going and contracting around your knee, and these like to ‘go to sleep’ following an injury. 💤
Three simple exercises;
-Static Quads
-Isometric Hamstring
-Calf Raises
As well, don’t forget to implement “PEACE & LOVE”, you can read about this in one of my previous posts in Thursday Teaching. ✌️❤️
Feel free to ask for any help and advice! 🗣️
#PhysioTips #PhysiotherapyEducation #MovementMatters #ThursdayTeaching #envisionphysiotherapty
It’s not just about the treatment.
It’s about how you feel walking through the door. 🚪
Just look at Rhianna’s comments.
That’s what I want every session at Envision to feel like — relaxed, comfortable, and built around you. 🫵
No pressure.
No rushing.
Just listening, understanding, and giving your body what it actually needs. 👂
If you’ve been putting off booking because you’re unsure what to expect, this is your sign. 🪧
Message INFO for information.
Monday Myths!
The perfect posture… is the next posture!
There is no ‘perfect posture’.
Message INFO for information.
#PhysioMyths #BustingMyths #HealthMyths #MovementMyths #DidYouKnow #envisionphysiotherapty
Fridays Frail to Fit 👎🏼➡️💪🏼
Exercises you can do at home or the gym to increase your strength and fitness!
Another week of Frank putting the work in (and me struggling with this one), and another week of Zeus wondering what is happening to Frank 🐾🦴
Shoulder Lateral Raises 🙋🏼♂️
-3 versions of the same exercise increasing in difficulty (can be done seated or standing)
-Aim for about 8-10 reps, if this is too difficult do less, too easy then do more but stay safe!
Version 1- No Weight 🙅🏼♂️
Version 2- With Weight Both Arms
Version 3- With Weight Single Arm
Weights could be from a bottle of water, tin of beans (rice pudding for me in this video), or carrier bag with tins in (or Frank).
Struggled with this myself if you can’t tell! 😂
#Physiotherapy #RehabJourney #MobilityTraining #StrengthForLife #FallPrevention #MovementIsMedicine #PhysioTips #envisionphysiotherapy
#Longevity #HealthyLifestyle #MoveBetter #StrongerWithAge
Thursdays Teaching 👨🏼🏫
Having pain in your knees or hips while squatting? 🏋🏼♂️
Here are some simple adjustments you can make to try and reduce the discomfort;
1. Toes facing forwards vs out
2. Feet close together vs wider stance
3. Reaching the depth you go
These are some nice adjustments to keep you moving!
Feel free to ask for any help and advice!
#PhysioTips #PhysiotherapyEducation #MovementMatters #ThursdayTeaching #envisionphysiotherapty
Stronger Than Before the Injury
Most people come in just wanting the pain gone.
But the goal should always be more than that, just like for Danny above!
That’s exactly what proper rehab should do.
Not just fix the injury — build you back stronger. 👷🏼♂️
Danny struggled with simply bending the knee to begin with due to pain, we started basic and gradually increased the difficult and intensity, with the aim to get pain free and back to cricket!
We focus on clear communication, a plan that makes sense, and exercises you actually understand.
Because recovery isn’t just about getting back to normal.
It’s about coming back better. 🥇
If you’re struggling with a sports injury or ongoing knee pain, this is your sign to sort it.
Message INFO for information.
Monday Myths!
Cracking your knuckles!💥
Is it really doing harm or just a myth?.. 🤔
Message INFO for information.
#PhysioMyths #BustingMyths #HealthMyths #MovementMyths #DidYouKnow #envisionphysiotherapty
Fridays Frail to Fit 👎🏼➡️💪🏼
Exercises you can do at home or the gym to increase your strength and fitness!
Knee Bends 🧎🏼♂️
-3 versions of the same exercise increasing in difficulty.
-Aim for about 8-10 reps, if this is too difficult do less, too easy then do more but stay safe!
Version 1- Double Legged 🦵🏼🦵🏼
Version 2- Single Leg 🦵🏼
Version 3- Single Leg with weight 🐶
Weights could be from a bottle of water, tin of beans, or carrier bag with tins in (or Frank). Hold for balance as needed.
Another shoutout to the main star Frank (my dog) 🐾🦴
#Physiotherapy #RehabJourney #MobilityTraining #StrengthForLife #FallPrevention #MovementIsMedicine #PhysioTips #envisionphysiotherapy
#Longevity #HealthyLifestyle #MoveBetter #StrongerWithAge
Feeling Tight, But You’re Actually Flexible?
Ever feel tight… but when you stretch, you’re already bendy? 🙆🏼♂️
This could be hypermobility and it can be confusing.🫤
You feel stiff. Restricted.
But the muscles themselves aren’t short, they’re working overtime to hold things together. ⏳
When your joints move more than they should, your muscles have to pick up the slack.
They can tighten up to protect you. 🦸🏼♂️
That’s why stretching over and over doesn’t fix it, it often makes things worse.
What actually helps?
Building control and strength around those joints. 💪🏼
Teaching your body stability, so those muscles can finally switch off and relax. 🧘🏼♂️
It’s not about chasing flexibility. 🏃🏼♂️
It’s about helping your body feel safe again in movement.
So if you’re flexible but still feel tight, it’s not in your head. 🤯
You just need a different plan.
Am I hypermobile or just flexible?! That is a topic in itself!
Message INFO for information.
#PhysioTips #PhysiotherapyEducation #MovementMatters #ThursdayTeaching #envisionphysiotherapy
Ever felt like you’ve seen multiple physios and still don’t really know what’s going on?🤔
You’re not alone.
Just look at Nathans review.
That’s exactly what Envision Physiotherapy is about.
Taking the time to actually listen. 👂
To explain things properly, not in jargon, but in a way that makes sense.
Because when you understand what’s going on, you start believing you can fix it. 🔨🔧
That’s when the real progress starts.
If you’ve been in pain and still don’t have clear answers, maybe it’s time for a different approach.
Message INFO for information.
Ever been told your back’s “out of place”?
Sounds scary, doesn’t it.
Like something’s shifted or needs clicking back in. 🤷🏼
Here’s the truth — your spine doesn’t go out of place like a Lego block. 🧱
Those clicks and cracks you hear during treatment? 💥
That’s just gas being released from the joints.
It’s not bones being realigned.🤦🏼
You’re not broken.
You don’t need “putting back together.”
Your spine is strong. 💪🏼
It’s built to move, bend, and adapt.
Manual therapy can help ease tension, reduce pain, and get things moving again — but it’s not fixing a bone that’s “slipped.”
That idea keeps people fearful and dependent.
And that’s not what physio should do.
At Envision Physiotherapy, my aim is to help you understand your body, not fear it.
To show you that movement, strength, and the right rehab plan are what truly keep your back feeling good — not constant cracking or “realignment.”
It’s about confidence, not correction.
Message INFO for information.
#PhysioMyths #BustingMyths #HealthMyths #MovementMyths #DidYouKnow #envisionphysiotherapty
Fridays Frail to Fit 👎🏼➡️💪🏼
Exercises you can do at home or the gym to increase your strength and fitness!
Shoulder Press 🏋🏼
-3 versions of the same exercise increasing in difficulty (can be done seated or standing)
-Aim for about 8-10 reps, if this is too difficult do less, too easy then do more but stay safe!
Version 1- No weight
Version 2- With weight both arms 🏋🏼
Version 3- With weight single arm 🙋🏼♂️
Weights could be from a bottle of water, tin of beans, or carrier bag with tins in (or Frank)
Shoutout to Frank (my dog) for being the most chilled and tolerant dog, he got his favourite treat following this 🐾🦴
#Physiotherapy #RehabJourney #MobilityTraining #StrengthForLife #FallPrevention #MovementIsMedicine #PhysioTips #envisionphysiotherapy
#Longevity #HealthyLifestyle #MoveBetter #StrongerWithAge
Smoking and Slower Healing 🚬
Ever noticed how some injuries just seem to take forever to heal? 🕣
If you smoke or vape, there’s a reason for that.
Smoking slows blood flow.
And when blood flow drops, your muscles, bones, and tissues don’t get what they need to repair properly.
Less oxygen. 💨
Less nutrients. 🍊
Slower recovery. 💤
Research shows that smokers can take up to 60% longer to heal after injury or surgery compared to non-smokers.
Fractures? They’re about twice as likely not to heal properly.
Twice as likely to get a post surgical infection.
That’s because nicotine tightens your blood vessels and reduces oxygen getting to damaged tissue, the very thing your body relies on to rebuild! 🧱
Your body’s doing its best to repair.
It just can’t work efficiently when you’re cutting off the supply it needs to do its job.
Even cutting down can help.
Better circulation.
Better healing.
Better results from your rehab.
It’s not about judgement, it’s about giving your body a fair chance to recover.
Message INFO for information.
#PhysioTips #PhysiotherapyEducation #MovementMatters #ThursdayTeaching #envisionphysiotherapy
Monday Myths 🤫
Stretching your ITB!
This is a thick, strong piece of fascia, it cannot be stretched! ❌🙅🏼♂️
#PhysioMyths #BustingMyths #HealthMyths #MovementMyths #DidYouKnow #envisionphysiotherapty
Fridays Frail to Fit 👎🏼➡️💪🏼
Exercises you can do at home or the gym to increase your strength and fitness!
Calf Raises (👶🐄) 🙋🏼♂️
An underrated exercises to help with walking balance and speed!
-3 versions of the same exercise increasing in difficulty.
-Aim for about 8-10 reps, if this is too difficult do less, too easy then do more but stay safe!
Version 1- Seated Calf Raises 🪑
Version 2- Standing Calf Raises🧍🏼♂️
Version 3- Single legged calf raises 🦵
This is not a balance exercise so hold on to something to support your balance! ⚖️
#Physiotherapy #RehabJourney #MobilityTraining #StrengthForLife #FallPrevention #MovementIsMedicine #PhysioTips #envisionphysiotherapy
#Longevity #HealthyLifestyle #MoveBetter #StrongerWithAge
Thursdays Teaching 👨🏼🏫
Here are some nice early ankle exercises following an ankle sprain! 🦶🏼
These exercises are to help maintain range of motion, stop if stiffening up and to keep your calf moving! 🏃🏼♂️
Further guidance on management can be seen in the last Thursday post on Peace & Love ☮️❤️
Feel free to ask for any help and advice!
#PhysioTips #PhysiotherapyEducation #MovementMatters #ThursdayTeaching #envisionphysiotherapy
Monday Myth 🔍
Back Pain- A Scan Will Show Me What’s Wrong!
Did you know if you put people with no back pain through an MRI, there will be a 30% chance showing some form of disc bulge in 20-year-olds, and 84% in 80-year-olds.
MRIs can help answer some question, but often it won’t.
Pain is much more complex than what can be seen on a scan! 🤔
#PhysioMyths #BustingMyths #HealthMyths #MovementMyths #DidYouKnow #envisionphysiotherapy
Fridays Frail to Fit 👎🏼➡️💪🏼
Exercises you can do at home or the gym to increase your strength and fitness!
Sit to stands 🪑➡️🧍🏼♂️
-3 versions of the same exercise increasing in difficulty.
-Aim for about 8-10 reps, if this is too difficult do less, too easy then do more but stay safe!
Version 1- using your arms to push up from the chair.
Version 2- without using your hands.
Version 3- with a weight.
If you don’t have a pug to use as a weight, you can use a rucksack/bag with some tins in or bottles in.
Disclaimer- the boys volunteered to help 🐶🐾
#Physiotherapy #RehabJourney #MobilityTraining #StrengthForLife #FallPrevention #MovementIsMedicine #PhysioTips #envisionphysiotherapy
#Longevity #HealthyLifestyle #MoveBetter #StrongerWithAge
Thursdays Teaching- PEACE & LOVE Following an Injury ☮️ ❤️
Out with the old acronyms RICE, PRICE or POLICE!
PEACE & LOVE is what is recommended, hold the screen at the end of the video to pause it to see more detail!
Mondays Myths- The Use of Ice Following an Injury
For any questions drop a comment of send me a message
And for your own enjoyment, this took me 83 takes…
Welcome to Envision Physiotherapy. Based inside the top gym in the area @improvedufitness, with some of the best equipment around, perfect to fit your rehab needs.
We provide;
-Physiotherapy initial assessment including treatment.
-Clinic based follow ups.
-1:1 rehab sessions inside the amazing gym.
-Sports Massages tailored to your specific needs.
-Home visits available on request.
Would love to see you here and help you in your journey, please message for more details!
📍Skelmanthorpe, Huddersfield.
📞07902769350
To book head over to the link in the bio ⬆️
What to expect from this page?
Monday Myths- discussing common myths and misbeliefs in the physio world, mainly me speaking awkwardly to the camera (enjoy!)😅
Teaching Thursdays- demonstrations of exercises, pathologies and general advice 🙌🏼
Fridays Frail to Fit- exercises for people struggling due to frailty or a reduced exercise tolerance. It will have easier and harder options, and the odd appearance of my beloved dogs!
Along with many more posts!
Enjoy the journey with Envision Physiotherapy!
Meet the face behind Envision Physiotherapy.
For the new faces around here, let me introduce myself and let you know a bit about me!
🎉 FREE Sports Massages + Expert Advice! 💪
Join Envision Physiotherapy at the IU Fitness Open Day!
We’ll be offering:
💆♂️ FREE 10-minute sports massages.
🏋️♀️ Injury prevention tips & recovery advice
🤝 Chat with our physios about your goals
Just drop by our stall and meet a member of the team!
📅 Date: Sunday 29th June
📍 Location: Improved U Fitness, Croft Head Business Park, Skelmanthorpe, HD8 9BQ
⏰ Time: 12-5pm
Whether you’re new to training or a seasoned gym-goer, swing by for some expert care and feel the difference.
#EnvisionPhysiotherapy #SportsMassage #GymOpenDay #PhysioTips #InjuryPrevention #TrainSmart #SupportLocal
Let Envision Physiotherapy be the start of your rehabilitation journey.
What we offer;
-Rehabilitation following hospital stay- whether for you or a family member in need in their own home or care home.
-Balance and mobility issues.
-Sports & Musculoskeletal Rehab
-Pre/Post Operation Rehab
-Chest/Respiratory Physiotherapy
-Sports Massage
With clinics based at Improved U Fitness in Skelmanthorpe, or home visits for your convenience. For more information visit our website or send us a message for more details or to book an appointment.
💻 www.envisionphysiotherapy.com
📱07902769350
📩enquiries@envisionphysiotherapy.co.uk
Tracking Your Pain: Why Keeping a Pain Diary Helps Your Physio Journey
If you’re dealing with ongoing pain, keeping a pain diary can be a game-changer for your physiotherapy progress!
Here’s why:
✅ Identifies Patterns – Helps pinpoint what triggers or eases your pain.
✅ Tracks Progress – Shows improvements over time, even when they feel small.
✅ Enhances Treatment – Gives your physiotherapist key insights to tailor your rehab plan.
✅ Improves Communication – Helps you describe your symptoms more clearly.
What to track?
📅 Date & time
📍 Location of pain
🔥 Pain intensity (scale 1-10)
⚡ Type of pain (sharp, dull, throbbing)
🎯 Triggers (activity, posture, stress)
🛠️ What helped (rest, ice, heat, movement)
The more info you have, the better your recovery plan! Start today and take control of your rehab.
#EnvisionPhysiotherapy #PainDiary #PhysioTips #RehabJourney #TrackYourPain #Physiotherapy
I Gratitude Post |
We are beyond grateful for all the amazing feedback we’ve received from our clients! Your kind words and positive reviews mean the world to us. Knowing that we’ve been able to help you move better, feel stronger, and live pain-free is why we do what we do.
Thank you for trusting Envision Physiotherapy with your care—we truly appreciate each and every one of you! If we’ve helped you on your journey, we’d love to hear your experience. Your support keeps us motivated to provide the best care possible.
Here’s to more progress, healing, and success together!
#ThankYou #Grateful #Physiotherapy #EnvisionPhysiotherapy #Healing #StrongerEveryDay
Don’t Skip Your Home Exercises!
Your physiotherapy sessions are just one part of your recovery—what you do at home matters just as much! Consistently doing your prescribed exercises helps:
✔️ Speed up recovery
✔️ Reduce pain and stiffness
✔️ Improve strength and mobility
✔️ Prevent future injuries
Think of it this way: the work you put in between sessions is what makes the biggest difference in the long run. Stay consistent, trust the process, and keep moving forward!
And be honest, if you haven’t done them, tell us!!
Need help staying on track? We’re here to support you! 💪🏼✨
#EnvisionPhysiotherapy #PhysioTips #HomeExercises #StayConsistent #InjuryPrevention
