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PJ Sports Rehab

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Bideford
PJ Sports Rehab

https://www.fresha.com/book-now/pj-sports-rehab-l4x5s6g3/all-offer?share&pId=2559910

At PJ Sports Rehab, I provide expert injury rehabilitation, hands-on therapies, and personalised recovery plans to keep you active, pain-free, and doing what you love.

01/02/2026

Rehab doesn’t stop when the session ends ✨

One of the most important parts of rehab happens outside the clinic.

Checking in.
Making sure exercises make sense.
Adjusting when needed.
And supporting patients as they build confidence between sessions.

This is what long-term change actually looks like- not just treatment on the day, but guidance, reassurance and follow up when it matters.

Huge credit to this client for putting the work in and seeing change even just a couple days after beginning their rehab journey 👏🏼
That’s where progress really happens.

Rehab is a team effort- and I’m grateful to work with people who trust the process.

30/01/2026

Client Q&A 💬 | Cupping Therapy

“Do I need to rest after cupping?”
Most people don’t- you can train, work and move as normal. Some feel instant relief, others feel mild soreness (like post-gym DOMS). Both are normal. Always listen to your body.

“How often should u get treatment?”
There’s no universal timeline- frequency depends on your goal.

👉🏼 Pain relief or restriction?
- You may need sessions closer together initially
- Combined with rehab exercises

👉🏼 Performance, recovery or prevention?
- Less frequent top-ups work well

Timeframes don’t fit everyone- and they shouldn’t.
Your body, your goals, your plan.

✨ This is your sign to try cupping and experience the benefits for yourself. Book in via the link in bio ✨

23/01/2026

If you don’t mind getting your glutes out… this one’s for you 👀🍑

Hip and glute pain is stubborn- and here’s the honest truth:
The muscles are thick, layered and powerful. Hands compress down, meaning you often just skim the surface- especially around deep glute structures and the hip.

👉🏼 Cups work differently.
Instead of pressing down, they lift the tissue up and away, allowing access to the areas massage simply can’t reach.

✨ Why cupping is a game changer for hip pain:
- Reaches deep glute tissue
- Reduces compression around the hip
- Improves movement, not just soreness
- Targets the exact spot that feels “stuck”

This is why cupping is such a powerful addition to rehab- it changes tissue behaviour, not just how it feels for a few hours.

Massage has its place.
But for deep hip and glute pain, it often just isn’t enough.

👉🏼 If massage hasn’t worked for your hips… this is your sign to try something different.

20/01/2026

✨ Why acupuncture & dry needling has become one of my most requested treatments ✨

This has quickly become one of my most popular treatments… and honestly, one of my favourites to deliver 👀🪡

Acupuncture and dry needling take soft tissue work to the next level.

While massages works on the surface and surrounding tissues, needling allows us to target deep, stubborn trigger points and overloaded muscles that hands alone sometimes can’t fully release.

Those muscle twitches you see?
They’re a sign the nervous system is responding- helping reduce muscle tightness, improve blood flow and reset pain pathways.

The result?
⚡️ Faster relief
⚡️ Longer-lasting changes
⚡️ Improved movement
⚡️ Better recovery between sessions

Why is it becoming so popular?
Clients love it because they can feel the difference- not just during the session, but days later.

I love it because it enhances everything I already do as a sports rehabilitator- combining manual therapy, evidence-based practices and nervous system regulation into one powerful treatment.

11/01/2026

Recent placement highlights 🏥💪🏼

Before Christmas I was on placement in MSK Outpatients and it honestly couldn’t have been a better experience.

I was trusted with my own patient caseload, which allowed me to develop my clinical reasoning, confidence and communication on a whole new level. From 1:1 MSK assessments to delivering and supporting group rehab classes, the exposure was invaluable.

I was involved in:
✔️ Managing my own patient list
✔️ Hydrotherapy sessions
✔️ 1:1 rehab in the gym
✔️ Group classes for hip & knee osteoarthritis, back pain, spinal stenosis and lower limb strengthening
✔️ Applying evidence-based rehab in a real world clinical setting

This placement really reinforced why rehab and exercise prescription are so important- and why treatment should always be tailored to the individual, not just the diagnosis.

Onwards to the next placement in February 👀

10/01/2026

Why strength training matters and why it’s central to what I do as a Sports Rehabilitator 🏋🏼‍♀️

Strength training isn’t just about lifting heavier weights- it’s about building a body that can tolerate load. Pain and injury often happen when the demands placed on the body exceed what the tissues are prepared for. Strength training increases that capacity.

As a sports rehabilitator, my job isn’t just to reduce pain in the short term- it’s to help people return to movement, sport and daily life stronger, more resilient and less likely to break down again. That means improving how muscles fire, how joints are controlled and how load is distributed through the body.

Manual therapy can reduce symptoms, but strength training creates long-term change. Stronger muscles support joints, protect tendons, improve movement and reduce the risk of re-injury. This is why rehab should always progress from hands-on treatment to active loading.

The way I train is the way I rehab- controlled movement, progressive loading and intention behind every exercise. Strength training isn’t seperate from rehab; it is rehab when done properly.

08/01/2026

Upper body workout inspo 💦🌹🦋

Workout in order-

BB bench 6,4,4
Smith back press 3x6
Assisted pull ups 3x6
Dips 3x4-6 (slowly building these back up, these are HUMBLING💪🏼) Gorilla rows 3x10
Multi flight lat raise 3x10 drop set
Preacher curl 3x10

Finisher
10cal Ski 5 rounds

06/01/2026

Ranking the Supplements I’m Using Right Now (Honest + Simple)

Sports Rehab Persepctive 👇🏼
Supplements support physiology, but they don’t replace:
- Progressive loading
- Good sleep
- Nutrition
- Rehab & movement quality

They’re tools- not treatments.

🔥 OXYSHRED
Primarily a stimulant based thermogenic.
Works by increasing central nervous system stimulation (via caffeine and nootropics), which can improve alertness, perceived energy and training motivation- not fat loss on its own.

💪🏼 Creatine
Increases phosphocreatine stores in muscle, allowing faster ATP regeneration. This supports strength, power output, repeated efforts and recovery. Electrolytes assist nerve conduction and muscle contraction.

🥤Clear Whey
Fast-digesting complete protein rich in essential amino acids. Supports muscle protein synthesis post training without slowing digestion.

💧Vidrate Electrolytes
Replaces sodium, potassium and other electrolytes lost through sweat. Helps maintain fluid balance, nerve signalling and muscle contraction, reducing fatigue and cramping risk.

🥛Impact Whey Isolate
Highly filtered whey with minimal fat/lactose. Provides leucine, a key trigger for MPS, supporting tissue repair after loading.

⚡️Hydracreatine
Creatine combined with hydration compounds. Targets both cellular energy availability and intercellular hydration, which may enhance muscular absorption. A healthy gut = better recovery and training tolerance.

☀️Vitamin D3
Acts like a hormone in the body. Supports bone mineral density, muscle strength, immune health and neuromuscular function- especially important with limited sun exposure.

💊Multivitamin (temporary)
Provides baselines micronutrients. Helpful if intake is inconsistent, but does not replace a nutrient-dense diet.

🌿Loose Spearmint Tea
Contains polyphenols with anti-inflammatory and calming effects. Supports digestion and recovery via parasympathetic activation- underrated but effective.

04/01/2026

✨ Come workout with me ✨

Anybody who knows me will know I love utilising the smith machine. Try this one to get the legs feeling like jelly👇🏼🪼

Workout:
Smith goblets 3x8-10
Smith RDL 3x12
Smith good mornings 3x12
Glute drive 3x8-8-8 (full reps x8/ half reps x8/ 8sec hold) this is an absolute killer 🍑

Finisher:
X3 rounds/ 30sec rest between sets
30sec weighted wall sit
Frog sit ups x12
Wall balls x15

Obsessed with my fits at the minute 💚🌸🍃

Of course no better place to train than 🧡

01/01/2026

Tension headaches, migraines and poor sleep? This could be your sign 👀

Upper trap tightness is one of the biggest contributors to tension headaches and migraines- and it’s something I see all the time in clinic.

When this area stays tight and overactive:
- Pain can travel into the neck, head and temples
- The nervous system stays switched on
- Sleep quality often suffers

Which is why treating the neck and shoulders can improve more than just pain.

✨ Why this treatment works ✨

Quick relief is great- but lasting change is better.

✨ My go-to combo includes: (Massage and Acupuncture combo on Fresha)✨
✔️ STEP 1: Soft tissue work to reduce tension and improve circulation
✔️ STEP 2: Dry needling of the upper traps to target deep trigger points- the release you see in the video is your nervous system letting go
✔️ STEP 3: Acupuncture points such as Third eye (Yintang), LI14 (Hegu/ Joining of the Valley) and Quchi to calm the nervous system, reduce headaches, and support better sleep

This combination helps your body relax, reset, and recover- not just in the moment, but afterwards too.

📆 Appointments available- book in and feel the difference. Let 2026 be the year to look after yourself 💆🏼‍♀️

30/10/2025

How to Listen to Your Body ❤️

Sometimes your body whispers before it starts to shout 👀

Listening to your body doesn’t mean stopping at the first sign of discomfort- it means learning to understand what it’s telling you.

There’s a difference between:
💭 “I’m sore from training”
and
🚨 “Something doesn’t feel right”

Here’s a few signs your body might be asking for a bit extra care:
- That ni**le that doesn’t ease after warming up
- Fatigue that hits earlier than usual
- Muscles that always feel “tight” no matter how much you stretch
- Or simply feeling off your normal rhythm

Listening to your body isn’t weakness- it’s awareness.

Learning the difference between pushing through and pulling back is where real progress happens 💪🏼

21/10/2025

“What does pain actually mean?”

Pain doesn’t always mean something is damaged.

So often, people come into clinic worried because they’re feeling pain- but pain is the body’s alarm system, not always a sign of injury. It’s how your brain tells you something needs attention, even if the tissue itself is okay.

🧠 sometimes pain = protection
When your body senses something isn’t moving right, is overloaded, or feels “unsafe”, it can create pain to make you stop or change how you move.

💡 For example:
- you’ve been sitting at a desk all day ➡️ your neck aches (not because it’s injured- it’s just tired and stiff)
- you return to the gym too soon ➡️ your knee flares up (not because you’ve “ruined it”- your load tolerance just needs rebuilding)

Pain is information- not an instruction to stop forever.

That’s why combining rehab, movement, and hands-on therapy is so important- to calm the body’s alarm system and build it back stronger.

So if you’ve been avoiding activity because of pain. Let’s figure out why it’s there… and what it’s really telling you 💪🏼

✨ Message me to book your assessment and start understanding your pain, not just masking it.

Address

Door 13 (DS ELECTRICAL UNIT), Unit 11 Daddon Court, Clovelly Road Ind Estate
Bideford
EX393FH

Opening Hours

Wednesday	9am - 8pm
Friday	9am - 8pm
Saturday	9am - 8pm
Sunday	9am - 8pm

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