AMS Physio & Wellbeing Services

AMS Physio & Wellbeing Services Specialist MSK Physiotherapist. CSP & HCPC Registered. NHS and Private. Sports Massage. Pelvic Health

Disc injury recovery, real timelines, not quick fixes..🙌⬇️ I recently shared on my personal page that I completed the cr...
18/03/2026

Disc injury recovery, real timelines, not quick fixes..🙌⬇️

I recently shared on my personal page that I completed the crossfit open at 60th percentile RX, whilst coming back from a symptomatic disc bulge. 🥳

As a physio going through this myself, it reinforced something I already talk about to clients everyday, in that - recovery isnt linear, being pain free is only one small piece of the puzzle and recovery is multi-facotrial ! 🫶

With disc related symptoms, people often want the quick fix:
➡️ "i want to be pain free in 2-4 weeks"
➡️ "when can I get back in the gym?"
➡️ "How do I avoid this again?"

Real timeline reality:
▫️acute phase (0-6 weeks)
▫️sub acute phase (6- 12 weeks)
▫️building load tolerance (3-6+months)
▫️capacity and confidence (6- 12+ months)

What often gets overlooked:
✔️ pain reduction is not the same as full recovery
✔️ load tolerance and capacity take TIME and progressive stress
✔️ fatigue tolerance and neural sensitivity are huge players
✔️ confidence in movement matters just as much as physical repair

Even now, a little irritation after hard workouts reminds me that the system is still adapting, and that is normal.

The goal isn't to rush but to rebuild better balanced and more resilient. 💪

If you are ever frustrated by the pace of your recovery, you are not alone. You're not failing it just takes time, consistency, and smart progression 🙌

08/02/2026

Think squat depth is all legs? Think again 😝

Your upper back plays a huge role in staying upright, controlling the bar and hitting deeper squats.

We're noticing restrictions, working on them and moving stronger every session 💪

04/02/2026

This Sunday’s basebuilt session is focused on thoracic extension drills, not just to “feel looser,” but to:

✔️ Improve squat mechanics
✔️ Reduce unnecessary spinal loading
✔️ Help your strength transfer to the lift

Mobility work has the most value when it supports how you move under load ✨️

25/01/2026

Mobility without control is unlikely to change your squat! Our basebuilt sessions focus on mobility, stability and neuromuscular control so depth becomes something you own, not something your force 🙌 Stong, stable and mobile hips allow you to squat deeper without sacrificing position 👌

17/01/2026

If you are expecting stretching, yoga or pilates...basebuilt isn't it 🤭

Basebuilts aim is to build strong, controlled range that shows up in your squat 💪 this is applied and sports specific movement 👌

Snippet of last session. Poor video quality from me 😂 Hips your up next 🙌

12/01/2026

Every rep creates internal pressure and how you manage it matters.

That's why in basebuilt every session were incorporating breathwork prep! 🤌 To recognise how well the diaphragm, abdominal and pelvic floor work together.

If you cant control pressure here, its harder to control it under load.

Breath sets the foundation for strength 💪

You can stretch into a deep squat…But can you control it, load it, and repeat it in a WOD? 🏋️‍♂️Starting this week, I’m ...
10/01/2026

You can stretch into a deep squat…But can you control it, load it, and repeat it in a WOD? 🏋️‍♂️

Starting this week, I’m running an 8-week physio-led mobility and stability block focused on squat depth that actually carries over to the demands of CrossFit 👌

As a physio, the programming is intentional, not just stretching tight muscles and hoping it sticks.

Each drill is designed to:
▪️ Improve joint range you can control
▪️ Build stability at the bottom of the squat
▪️ Transition directly into how you brace, load and move in CrossFit.

We’ll target ankles, hips, spine and core, using drills that transfer directly into squats, lifts and WODs.

Why this matters, stretching vs usable mobility 👇

Stretching
▪️ Temporarily increases range
▪️ Often disappears once the bar gets loaded

Usable mobility
▪️ Builds strength and control in new ranges
▪️ Improves stability at depth
▪️ Carries over to lifts, WODs and daily training

If you’re attending, please make sure you’re in the group chat for weekly drills and updates. Message me for access 👊

Good training starts with good movement 👌 BaseBuilt is an 8-week, physio-led mobility & stability taster designed to sup...
03/01/2026

Good training starts with good movement 👌

BaseBuilt is an 8-week, physio-led mobility & stability taster designed to support how you move, train, and perform for squat depth 🏋‍♀️ whether you’re just starting out or deep into RX training 🏋‍♀️

In collaboration with ✨️ This class and programming is suitable for:
✔ New to training or novice CrossFitters
✔ Experienced and RX athletes
✔ Pregnant or postnatal athletes
✔ Anyone managing recurring niggles or restrictions
✔ Hyrox competitiors

Sessions are coached, scalable, and evidence-informed, with the aim of building strong foundations and long-term resilience, not just short-term flexibility.

📍 Running at
📅 Starting 11th of January!
👥 Open to members | Non-members welcome (additional fee applies)
📩 Message if you’re unsure whether it’s right for you

Struggling to hit depth in your squat? Let’s fix it. 🏋️‍♂️🧠🚨 NEW 8-Week Basebuilt: Mobility & Stability Block 📅 Starting...
30/12/2025

Struggling to hit depth in your squat? Let’s fix it. 🏋️‍♂️🧠

🚨 NEW 8-Week Basebuilt: Mobility & Stability Block 📅 Starting 11th January 🚨

I’m working alongside Fosseway Crossfit
to deliver this physiotherapist-led mobility & stability block designed to help you move better, lift stronger, & train with confidence. 💪

This block is available to Fosseway CrossFit members (included in your membership) and to the wider public (external sign-up available with a fee) This block is ideal for CrossFit, HYROX & general gym athletes.

Sessions will alternate between:
🕘 Sunday mornings & 🕕 Friday evenings
making it easier to fit around your training week👌

This structured 8-week program is perfect if you want to:
✅ Improve squat depth through better ankle, hip, and spinal mobility
✅ Build joint stability to support heavy lifts and high-volume training
✅ Move with more control and efficiency (less compensation, less strain)
✅ Reduce common aches, niggles, and injury risk
✅ Perform better in workouts and recover faster
✅ Build a solid base heading toward the CrossFit Open 2026 🏋‍♀️

If you struggle with squats, overhead positions, or feel stiff & restricted, this block will help you move like an athlete, not just train like one. 🙌

📆 What’s included:
• Weekly coached mobility & stability sessions
• Targeted drills to improve squat depth that transfer to crossfit movements
• Pre & post assessments with personalised guidance
• Simple, effective “homework” you’ll use

📩 Interested or not sure if it’s right for you? DM me or speak to me or down at 🏋‍♀️

Full details are on the flyer — spaces are limited.

11/11/2025

You can be strong and still get injured! 🤕
Ever smash your lifts fresh but crumble halfway through the workout? Its not just fatigue its control and mobility breaking down 💤

In sports like Hyrox, CrossFit, or Weightlifting, fatigue changes everything:

• Your movement patterns start to break down
• You lose positional control
• Your mobility deficits get exposed 😬

That’s when injuries tend to happen, not because you’re weak, but because your foundational control can’t keep up with the load or demands, leading to reduced capacity and fatigue.

Building true resilience means developing:
✅ Foundational control (your ability to move well through range)
✅ Mobility where it counts
✅ Strength that lasts beyond the first few reps

Getting stronger is soo important, but staying in control under fatigue is where performance and injury prevention meet 💪

Mobility and control work aren’t “boring extras” they’re your insurance policy against injury 🤗

05/10/2025

Dealing with a symptomatic disc bulge can be challenging, even as a physio ☺️ Here’s what I personally did to support my recovery, stay functional, and gradually get back to full strength 🥰👌

Disc bulge recovery isn’t linear — but it is possible! 🥳

I’m finally back to moving without discomfort and 'slowly' rebuilding my strength and loads in the gym 🏋️‍♀️

👉 Disc bulges are actually NORMAL — they can show up in people without any pain at all. The best part - they can get better 👏

The key wasn’t avoiding movement…
It was about finding the right kind of movement, at the right time. 👌

Trust the process, stay patient. Honour and respect what your body can do today 💪

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Newark
Balderton

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Monday 9am - 9pm
Tuesday 9am - 9pm
Wednesday 9am - 9pm
Thursday 9am - 9pm
Friday 9am - 9pm
Saturday 9am - 2pm
Sunday 9am - 1pm

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