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AMS Physio & Wellbeing Services

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AMS Physio & Wellbeing Services

Specialist MSK Physiotherapist. CSP & HCPC Registered. NHS and Private. Sports Massage. Pelvic Health

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 💪

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 👊

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

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 💪

21/04/2025

Meals I've been enjoying whilst in a calorie deficit 😋 the better you get at incorporating foods you enjoy within your calories and macros, the more consistent you'll be 😍

After a period of neglecting my nutrition and comfort eating 🙊 it's been nice to finally be down a stone 🥳 relapses are common and are bound to happen in life, especially when we face difficult periods in our lives. My trigger was caring for a loved one and navigating their loss ❤️‍🩹

The key is to not let the setback completely derail your goals and progress and to get back on it as soon as your ready 🤗 ✨️

30/06/2024

Cognitive Functional Therapy 3 day workshop completed over this weekend in london ✔️

Cognitive functional therapy is a person-centred behavioural approach for individualising the management of disabling lower back pain ☺️

This approach has evolved within clinical practice, it is informed by people living with pain, and it is supported by scientific evidence 🤓

Looking forward to developing my skills in this area 💖

24/01/2024

As January comes to an end, I have a few professional development opportunities in the pipeline 😍

Today I headed to Sheffield University to start my practice educator course. This is to allow me to facilitate and support the learning of students whilst they join us on placements. 🌟 🤩 ⭐️

Students require a named practice educator (a registered health professional) at every placement to guide and support their period of learning.

Looking forward to help guide and develop our future Physiotherapists 😀 🙌 💙

12/01/2024

Successfull diagnosis and escalation of care ✔️ client case story ⬇️👀

5-6 weeks ago a client attended clinic following a traumatic twisting knee injury whilst playing football. They presented with difficultly weight bearing, limited knee range of movement and instability.

A hands on clinical assessment of the knee structures highlighted increased laxity when stressing the anterior cruciate ligament (ACL) and medial collateral ligaments (MCL).

An early knee exercise program was commenced with an urgent letter sent to the clients GP practice highlighting my concerns of a suspected ACL and MCL injury and consideration of investigation with othopaedic opinion. A subsequent urgent MRI was completed identifying an ACL rupture and MCL high grade sprain followed by an onward referral to an orthopaedic surgeon.

The clients care was escalated following findings from a clinical assessment helping with appropriate onward management and care.

The client now proceeds with progressive rehabilitation whilst awaiting surgery.

Shared with clients consent ✔️

Following my previous post on Wednesday the left knee is the injured knee 👌

11/01/2024

An example of a glutes triset 🔥 Exercises focusing on developing the glute and hamstring muscles. A triset is 3 consecutive exercises with no rest. Making them ideal for a short but efficient workout if you're limited on time ⏲️

All movements focus on hip extension. The primary hip extensors are the glutes and hamstrings.

Weak hip extensors can have an impact on walking patterns, which may cause a person to take a smaller stride and at a slower speed to allow time for stabilisation.

Weak hip extensors can also happen if people sit for extended periods of time. Generally hip flexors may become tight, and the posterior chain becomes less engaged.

Unless...☝️

a person reduces their time spent sedentary by maintaining or increasing a physically active lifestyle by incorporating posterior chain training! 🔥

10/01/2024

Can you tell which knee is injured?

This is not a diagnostic assessment of 'specific injury' but a clinical observation of how a knees condition may present following an injury.

To give you a clue... 🤔

It is quite common that following traumatic injury, we will notice muscle atrophy, reduced muscle mass and power.
So with that, which knee do you think is affected?

Images shared with clients consent ✔️

Clinical case story to follow... 👀

Leave your answers below ⬇️

Address

Newark
Balderton

Opening Hours

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

Website

https://amsphysioandwellbeingservices.godaddysites.com/

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