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Monday 8am - 8pm Tuesday 8am - 9pm Wednesday 8am - 9pm Thursday 8am - 8pm Friday 8am - 9pm Saturday 9am - 12pm Sunday 1pm - 6pm

Maclellan Physio

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Maclellan Physio

Maclellan Physio. A Modern Practice. That’s Very Manual. Preferred Provider with all private insurance providers.
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04/01/2026

Back tomorrow ❤️🤟…

Book online if you spike the load too much 💪.

02/01/2026

Happy New Year Everyone 🥳…

At this time of year, new fitness goals + sudden enthusiasm = a spike in injuries keeps me busy.

I see this every January in active adults, especially runners, gym-goers and people “getting back to it”.

Here’s how exercise load links to injury and how to avoid becoming a New Year statistic.

🏋️‍♀️🏋🏻‍♂️🤸🏻‍♀️💪

What “exercise load” actually means

It’s not just how hard you train.

it’s the combination of:

• Volume (distance, reps, time)
• Intensity (pace, weight, effort)
• Frequency (sessions per week)
• Recovery (sleep, rest days,
stress)

Injuries happen when load increases faster than your tissues can adapt.

🤕🤕🩼

The classic January injury pattern of “The New Me”.

Most common scenarios:
• 2–3 weeks of “feeling great”
• Training jumps 30–100%
• Minimal rest
• Old niggles ignored

Then suddenly:
• Achilles pain
• Knee pain (patella or IT band)
• Calf strains
• Shoulder pain
• Low back pain

👉 These are load-related injuries, not bad luck.

🤞🏻🍀

The Golden Rule: Progressive loading

A safe guideline:
Increase only ONE of the following at a time:
• Distance
• Weight
• Speed
• Sessions per week

And keep increases to roughly 5–10% per week.

Example:
• Running 5 km → 5.5 km (not 8 km)
• Gym 3 days → stay 3 days but increase load slightly

👨‍⚕️

Why “feeling fit” is misleading

Cardio fitness improves faster than:
• Tendons
• Ligaments
• Joint cartilage

So you feel capable… but tissues aren’t ready yet.

This mismatch is the number one cause of overuse injuries in January.

❤️‍🩹

Recovery is part of training (not optional)

You should be:
• Having 1–2 rest days/week
• Sleeping 7–8 hours
• Fuelling properly (under-eating increases injury risk)

If recovery ↓ but load ↑ → injury risk skyrockets.

🤝🤛🤟

Simple injury-prevention checklist

Before adding more training, ask:
• Do I have pain that lasts into the next day?
• Has my training jumped suddenly?
• Am I training hard on tired legs?
• Am I skipping warm-ups?

If yes → hold load steady for a week.

Smart New Year strategy (that actually works)

Instead of:

❌ “I’ll train 5–6 days a week”

Try:

✅ “I’ll train consistently 3–4 days a week until March”

Consistency beats intensity every time.

Now go and get them endorphins released…

Hope NOT to see you soon.

But if you’re needing some advice or treatment get in touch.

I’m here to help.

(My 25th year of being a Physio this year 🫶🏻so have some kinda idea of what’s going on 🖖)

Best
Kev x

31/12/2025

Done for the year 👌🏃..

Scotland National Team
FIFA World Cup

24/12/2025

Great way to spend Christmas Eve 🎄🤶😊.

23/12/2025

My last day today before the holidays.

I’m back the 5th January.

Have a Merry Christmas 🎄 and a Happy New Year🍺🥃.

Thanks Everybody ❤️🖖.

18/12/2025

It’s National Twin Day ..

Here’s my two ❤️…

16/12/2025

Hi 👋,

I’m closing Tuesday 23rd December and reopen Monday 5th January 🎄🤶.

Thanks 🙏🏼 everyone for making the clinic what it is.

Have a “Very Merry Christmas 🎅 🎄and a Happy New Year 🥳🍾” when it comes.

(And I’m sorry but I’m full till I close)

Best Kev

06/12/2025

What a fxnny 🤦‍♂️😆😆…

But it does get the glutes fired up .

Merry Christmas 🎄🎅.

04/12/2025

MACP Specialist Physiotherapy at MacLellan Physio, Ayr.

At MacLellan Physio, your care is delivered by an MACP accredited Specialist Physiotherapist , one of the highest levels of musculoskeletal qualification in the UK.

Located in the heart of Ayr at 25 Barns Street, and been a member since 2009, we provide advanced assessment and treatment for patients who want premium, expert-led MSK care.

What MACP Means for You :

The Musculoskeletal Association of Chartered Physiotherapists (MACP) recognises clinicians who have completed elite postgraduate training in musculoskeletal medicine, clinical reasoning, and manual therapy.

This ensures you receive:

• Highly accurate diagnosis
• Evidence-based treatment
• Specialist hands-on techniques
• Clear, confident guidance
• Management of complex or long-standing injuries.

Conditions We Commonly Treat:

• Back and neck pain
• Shoulder and hip problems
• Knee injuries
• Sports injuries and muscle strains
• Nerve pain (sciatica, radiculopathy)
• Recurrent or unresolved MSK conditions

Why Choose MacLellan Physio :

• MACP Specialist Expertise – advanced skills recognised internationally
• Fast access, book online.
• Professional, empathetic care with a strong reputation across Ayrshire
• High-quality follow-up & rehab plans to keep you progressing
• Modern, comfortable clinic at a convenient town-centre location

You’re not just getting physiotherapy, you’re getting consultant-level MSK expertise, tailored treatment, and the confidence that your issue is properly understood and managed.

20/11/2025

It’s makes the job worthwhile 🙏🏼❤️…

Just love what you do.

It shows.

06/11/2025

When your Dad’s a Physio 👀😁👍.

Eilidh has stepped up her running and developed anterior knee pain. She’s been using the runna app.

I show you what I quickly look for to make sure her knee is non reactive so I can load her up.

Then 3 exercises I use to help her get better.

3 x 10 twice a day every day for 2 weeks.

She needs to load her glutes up and control her knee from dipping in 👌❤️.

And she needs to build resilience.

Address

25 Barns Street
Ayr
KA71XB

Opening Hours

Monday	8am - 8pm
Tuesday	8am - 9pm
Wednesday	8am - 9pm
Thursday	8am - 8pm
Friday	8am - 9pm
Saturday	9am - 12pm
Sunday	1pm - 6pm

Website

https://maclellanphysio.co.uk/appointment/

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