Fit4Sport with Evelyn

01/05/2025

So excited to announce I am the only Scotland based physio to have completed all 3 courses with The Exercise Therapy Association.

This approach is amazing, have a look at their instagram stories. Results are immediate!!

https://www.instagram.com/exercisetherapyassociation?igsh=MW90aTk3d2Y5eXdjaQ==

If you have a reoccurring injury or just want to invest in your body to prevent injuries and optimise performance I would love the opportunity to help you.

Please share with friends and family, everyone needs to hear about this approach 😊

25K Followers, 346 Following, 582 Posts - See Instagram photos and videos from Exercise Therapy Association ()

31/03/2025

Calcium 
Calcium is one of the main bone-forming minerals.Sources: Foods high in calcium include dairy products such as milk, cheese, and yoghurt; almonds; green leafy vegetables, pulses, and soy products; and cruciferous vegetables- broccoli
Vitamin D
Vitamin D plays an important role in drawing calcium from your blood into the bones.
Sources: Good sources of vitamin D include oily fish, such as mackerel, salmon, sardines, and tuna; egg yolks; dairy products, including fortified milk. 
Vitamin K
This vitamin plays a key role in strengthening of bone. 
Sources: green leafy vegetables, Brussels sprouts, broccoli, cauliflower, fish, liver, meat, eggs, and cereals.
Vitamin C
Vitamin C plays a crucial role in collagen production, making it vital for effective bone healing.Sources: citrus fruits (oranges, grapefruits), berries (strawberries, blackcurrants), bell peppers, kiwifruit, and broccoli. 
Protein
Dietary protein will increase muscle mass and calcium absorption.Sources: Protein-rich foods include dal, chickpeas, kidney beans, eggs, lean meat, and nuts..
Zinc
Zinc is required for normal skeletal growth and it also promotes bone regeneration. 
Sources: Zinc-rich foods seeds, legumes, nuts (almonds, walnuts), whole grains, and meat.
Iron
You need iron to make collagen to rebuild your bones. It also helps your bones heal quickly by ensuring a steady supply of oxygen to the damaged area. 
Sources: Iron-rich foods are eggs, whole-grain bread, fortified cereals, and leafy greens.

30/03/2025

Day 4
So today I dusted off my ankle weights!!
Using ankle weights means you can fatigue your muscles quicker than doing just body weight exercises.

If you write down each exercise and note how many reps you can do before you fatigue. Repeat each exercises 3 times and try and reach the same number of reps each time if not even high number of reps.
As the days go by we should hopefully see an increase in the number of reps achieved.

Straight leg raise (on floor/ in sitting)
Side lying hip abduction
Donkey kicks
Knee extension
Hip extension
Hamstring curls

29/03/2025

Day 3 post op exercises

28/03/2025

Day 2: I am very aware of how quickly one can lose muscle mass with an injury such as this so going to do what I can to offset this… I have loads of time now that I can’t work and do things around the house so no excuses….. can I build a 6 pack in the next 6 weeks 😉Here are some simple lower body exercises focusing on glutes and quads that anyone with a lower limb injury can do on a DAILY basis

16/10/2024

Here’s another great example of The Exercise Therapy Association assessments and corrective exercises in action- look how immediate the results are from pain to pain free.
Book an appointment to experience this amazing modality for yourself.
I am the only Scottish based physiotherapist trained with The Exercise Therspy Association.

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12/10/2024

Day 2 of The Lower Body Mastery with the amazing Exercise Therapy Association…
please have a look at this video which demonstrates how immediate the changes can be with this approach.… interested in experiencing it for yourself; book an appointment.

I’m the only Scottish physiotherapist who has completed these courses with these great teachers.

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11/10/2024

11/10/2024

Look at how this amazing protocol works in action…. Looking forward to implementing all these new skills into my toolbox…. To find out what exercise correctives were used book in

After video in comments