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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.

26/04/2026

One thing I’ve really started to appreciate lately 👇🏼

Daily habits > occasional big efforts.

Since working with my coach, I’ve realised how much small things done consistently actually make a real difference.

Do I hit them perfectly every day? No.
Especially with busy uni + clinic days where I’m sat down A LOT.

But that’s exactly where habits matter most.

Here’s what I am for daily:
🚶‍♀️10,000 steps
🥩 150g protein
💧 3L water

And honestly- some days, it takes effort to make it happen.

But instead of overcomplicating it, I just find ways to build it into my day:
- Parking further away from the supermarket
- Walking during lunch breaks and having an evening stroll
- Keeping a water bottle with me at all times
- Planning protein into each meal rather than chasing it late

It’s not about having more time… it’s about using the time you already have a bit better.

These aren’t extreme habits- they’re just consistent ones.

And that consistency?
Better energy. Better recovery. Better performance.

Simple stuff. Done daily. That’s the difference.

24/04/2026

SINGLE LEG WORK… I LOVE this stuff 👇🏼

If you know me or are one of my clients, you already know- you’re not escaping single-leg movements anytime soon 😅

Why? Because life (your sport) happens one leg at a time.

Whether you’re running, cutting, jumping, or even just walking- your body is constantly loading one side more than the other. And if one side is weaker? That’s where problems start.

⚖️ Single-leg training helps:
- Expose and fix side-by-side imbalances
- Build strength, stability, and control
- Improve balance and coordination
- Reduce injury risk (huge one)
- Transfer directly to real-life and sport movements

Too many people are strong bilaterally (both legs together)… but break down when you isolate each side.

That’s the gap we’re closing.

Some of my go-to’s:
✔️ Single leg RDLs
✔️ Bulgarian split squats
✔️ Step ups/downs
✔️ Single leg bridges
✔️ Single leg extensions/curls/press

It’s not about making things harder for the sake of it - it’s about making your body more resilient where it actually counts.

Train smarter. Move better. Stay injury-free.

18/04/2026

Nice 30-minute erg conditioning session this week 🌺🖤🌸

👇🏼
4 rounds:
• 500m Ski
• 500m Row
• 1K Bike Erg

A solid session to prime technique while keeping things controlled at a steady heart rate.

This is a key part of my HYROX prep — building the engine without redlining, staying efficient, and reinforcing good movement patterns under fatigue. It’s sessions like this that lay the foundation for race day.

Consistent work, small gains adding up 📈

Coached by the best
Training at the one and only

training massage

17/04/2026

💬 Client Q&A: Cupping Therapy Edition

“Do I need to rest after cupping?”
Yes- your body needs a bit more time to recover and adapt after treatment. Keep hydrated, avoid intense training for the rest of the day, and focus on light movement or recovery work to support the process.

“How often should I get treatment?”
This depends on your training load and what we’re working on:
🏃🏼‍♀️ For injury rehab or managing tightness: every other week can be effective
🏃🏼‍♀️ For general maintenance: every 3-4 weeks
🏃🏼‍♀️ Around competition: this can be adjusted based on your schedule and needs

Treatment is always tailored to your sport, workload, and recovery.

Have more questions? Drop them below or send me a message- I’m happy to help 🙌🏼

massage

30/03/2026

6 weeks of community physio done 🤍🌸

I honestly didn’t know what to expect coming into this placement, but it has completely surprised me (in the best way). The community setting is so much more than I imagined- complex, rewarding, and genuinely patient-centred.

Over the past few weeks I’ve had the opportunity to:
- Carry out home visits and Home First assessments
- Work with patients with neurological conditions, frailty and falls risk
- Support urgent response calls and safe patient handling (including amazing equipment like the Raizer and HoverJack)
- Complete assessments such as BERG and functional mobility reviews
- Develop treatment plans focused on real-life function in the home environment
- Work closely within an amazing MDT including physios, OTs and support staff

What’s stood out the most is how holistic community physio is- it’s not just about strength or mobility, it’s about confidence, environment, support systems, and helping people stay independent in their own homes.

I’ve grown so much in confidence over these 6 weeks and I’m finally starting to give myself a bit more credit 🥹

So grateful to such a supportive team who made me feel so welcome- I’m really going to miss this placement more than I expected 🤍

One more placement to go… community neuro next 🧠✨

Let’s go 💪🏼

07/02/2026

78 reviews. ⭐️⭐️⭐️⭐️⭐️
And the kindest words to go with them, here are some snippets 👆🏽

Behind every review is someone who showed up, put the work in, and trusted the process. I’m incredibly grateful to be part those journeys.

Thank you for trusting me with your rehab 🤍

5StarReviews

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.

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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