What are the opening hours?

Monday 1pm - 9pm Tuesday 9am - 5:30pm Thursday 9am - 5:30pm Friday 8am - 4:30pm Saturday 8am - 4pm

http://www.recuperatetherapy.co.uk/

Recuperate Therapy, Unit 3/Glebe Farm Park, Brackley (2025)

03/10/2024

ℹ️What is Spinal Stenosis?ℹ️

This degenerative condition can affect anyone but is most common in adults over 50.

As we age, degenerative changes such as dehydration of spinal discs, thickening of spinal ligaments and formation of bone spurs can occur. This leads to a narrowing of the spaces within your spine that the nerves travel through, resulting in irritation and compression of these nerves.

🪧Signs & Symptoms🪧
Symptoms of spinal stenosis may include numbness, weakness, cramping, or pain in the legs. It's crucial to recognize these signs early for improved management and care.

⚠️If you are experiencing any of the following, then you should visit your GP or A&E department urgently, for prompt investigation:
🔴Changes in bladder, bowel or sexual function.
🔴Numbness of ge****ls, buttocks, inner thighs or back passage.
🔴Numbness or weakness in both legs,

❌What should you avoid?❌
If you're living with spinal stenosis, it's wise to avoid heavy lifting, high impact activities and repetitive motions that exacerbate your symptoms..

Over-extending and working overhead are often problematic.

✅ Is there anything that can help? ✅
There is hope! Regular exercise, maintaining a healthy weight, and proper posture can help manage symptoms.

Spinal flexion exercises such as hugging knees to chest, seated flexion or child posture can really help to alleviate symptoms.

🙌Periodic massage and spinal mobilisation can also prove effective in pain management🙌

02/10/2024

It's a huge compliment when client's are prepared to travel to see you.

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01/10/2024

How's your hip control?⚖️

The 'single leg knee dip' or 'single leg step down' is a good way of assessing the muscle control somebody has around the trunk, hip, knee, foot & ankle.

There are loads of different things I see when observing people do this:

1️⃣ Inability to lower slowly
(indicative of poor eccentric quads control)
2️⃣Hip Adduction & Internal Rotation (knee moving in towards other knee)
- Indicates poor strength / control of the external hip rotators.
3️⃣Having to elevate onto toes of stance leg
- May suggest calf tightness / stiff ankles.
4️⃣Bracing the knee with the 'non weight-bearing leg
- Compensation for poor control.
5️⃣Collapsing of foot arch
- Could be weak foot musculature or a compensation for stiff ankles.
6️⃣Twisting or side flexing of trunk
- Suggestive of poor trunk / pelvic control.

🔎Hip Control 🔍
Weakness of hip musculature such as the deep rotators and Gluteus Medius is a common cause of the inward knee position shown in the video.

This throws out the mechanics right throughout the kinetic chain, leading to abnormal stress in areas and multiple possible pathologies:

🤕Achilles Tendonitis
🤕Shin Splints
🤕Anterior knee pain
🤕IT Band Syndrome
🤕Trochanteric bursitis

The list goes on...

🫵See how you fare.

Is it revealing anything about you❓

30/09/2024

🏃‍♂️Are you experiencing pain in your shins when walking or running 🏃‍♀️

Could it be shin splints slowing you down? This common running-related injury can cause aching and throbbing along your shins, making every step feel like a hurdle.

Causes of Shin Splints👇

🔷Overtraining
(pushing too hard too soon overloads deconditioned tissues)
🔷Training in flat unsupportive footwear
🔷Training on hard surfaces
🔷Poor foot mechanics (such as overpronation)
🔷Weakness of lower leg musculature
🔷Weak Glutes / poor hip control.

Common Mistakes👇

🙅‍♂️Snatching up cheap insoles
🙅‍♂️Skipping strength exercises
🙅‍♂️Powering through discomfort.
🙅‍♂️Neglecting the Glutes / Hip Control
(failure to look above the shin could miss a big part of the puzzle

Why Choose Recuperate 🤷‍♂️
Our approach tackles shin splints head-on by addressing the underlying biomechanical causes. We may provide prescription foot orthotics when necessary and we'll guide you through targeted strength & conditioning to improve the control and shock absorption in your lower limbs. Plus, our expert soft tissue techniques will help ease the pain in your shins, as well as addressing those tight calves and stiff feet that may be compounding the issue.

Stop shin splints from stopping you – Get in touch today and stride forward with confidence:

📞https://recuperatetherapy.co.uk/request-a-telephone-consultation/

Or book online:

🌐https://recuperatetherapy.uk1.cliniko.com/bookings

29/09/2024

💷 HOW DO I PAY? 💷

Sessions are typically ‘pay as you go’ and can be paid by CASH or CARD.

I will also accept BACS payments, but these must be made prior to the session.

Please note, I do not accept cheques as payment 🙅‍♂️

DISCOUNT BLOCK BOOKINGS:

For those with chronic conditions or requiring more extensive rehabilitation, I do offer the following discounted blocks on hour sessions:

5️⃣ x 1 Hour Sessions: £340 (£35 saving)

🔟 x 1 Hour Sessions: £675 (£75 saving).

⭐️ These must be pre-paid in full ⭐️

Rehab

28/09/2024

🔥Pause Squats 🔥

🟰 A great way to improve your squat technique and leg strength.

🤔I saw someone doing these a few weeks back and it reminded me of how effective they've been for me in the past. They are now back in my routine!

What is a pause Squat❓

It's kind of in the name. Perform a static hold / pause within your squat. This is usually about 2-3 seconds and tends to performed at the bottom of the squat.

What are the benefits of pause squats❓

✅More controlled loading through the knees
- None of this bouncing at the bottom of the squat

✅Increase 'time under tension' to simulate leg muscle growth & strength gains.

✅Improved balance and control at the bottom of the squat.
- Making hip and trunk stability muscles such as the Transversus Abdominis, obliques and hip adductors work for longer.

✅Improved explosive power
- You have to produce power from a dead stop (the hole)- This is great for Olympic lifts where there are natural pauses.
- Also great training for the bottom position of a deadlift

What are good indications to use a pause squat❓

🔷Your strength and muscle growth gains are plateauing.

🔷Knee valgus (knees coming inwards at the bottom of the squat)

🔷You are relying on 'bouncing' at the bottom of the squat

🔷Stiff Hips / Tight hip adductors
- Spending a little time in the bottom position can help to 'open up' the hips.

⚠️NB: As you are placing your muscles under tension for longer, you will have to reduce the weight or number of reps you were previously performing.

27/09/2024

🦵Lateral Lunges🦵

🔑Great for unlocking stiff hips

Many people's strength workouts will only include Sagittal plane movement (front to back).

Lateral lunges work us in the Frontal plane (side to side), applying different stresses to our joints and bringing many other muscle groups into play.

What are the benefits of lateral lunges❓

1️⃣Massive strength benefits in the hip and knee musculature
(of the bent leg)

2️⃣Develops flexibility of the hip, knee and ankle:
(Of the bent leg)

3️⃣Promotes lengthening of the inner hamstrings and Adductor Muscles (inner thigh):
(Of the straight leg)
- Loads them eccentrically (making them work as they lengthen, to decelerate the movement)

4️⃣Balance & Hip Stability
- Not only is this position harder to balance in, it also biases the outer Glute (Gluteus Medius) more than it's 'standard lunge' relative.

5️⃣Versatile
- Hold weight if too easy.
- Hold onto something in front of you, if you find them too challenging.
- Vary depth depending on your flexibility / strength
- Step out and back in (as with standard lunges)
- Glide from side to side for more hip flexibility benefit (as featured)

Who should do lateral lunges (in my opinion)❓

Now I should say everybody, as I believe it's important to be able to move our bodies in all directions. But to be more specific:

🔷 Looking to improve hip flexibility.

🔷Playing sports involving changes in direction.

🔷Looking to improve squat technique / depth.

🔷Previous adductor / medial hamstring injuries (or chronic tightness here).

🔷Rehabilitating from hip, knee, ankle injuries / surgeries
NB: You must seek professional advice as to whether this is appropriate for you, or at which stage in your rehab it can be implemented.

Start to implement them into your program for a more rounded approach to leg strengthening. Or use them as part of your warm up.

Want more of a challenge❓

🔥Look at the Cossack Squat🔥

26/09/2024

🔄 The Importance of Hip Rotation 🔄

Why isn’t your lower back pain getting better❓

Could it be that it’s actually your hips causing your lower back pain?

Lack of hip rotation is a tell-tale sign of stiff or degenerative hips, which can lead to compensations in the lower back. Furthermore, hip rotation assessment can highlight more specific hip pathologies such as impingement or labral tears which can also cause lower back pain.

Common signs that you may have an underlying hip pathology:

🔹Stiff / tight hips
🔹Inability to squat or crouch
🔹Hip, buttock or groin pain
🔹Lower back pain when sitting
🔹Limp or drop of one side of the pelvis when walking

If you’re low back is not improving, maybe it’s time to take a closer look at your hips 👀

Rehab

25/09/2024

Another good review from a longstanding client, who chooses to return periodically as part of injury prevention and soft tissue maintenance regime.

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👉 Whilst I am passionate about teaching my clients and giving them the tools to manage themselves, sometimes you have to recognise that if you sit at a desk for 40+ hours per week or you're repetitively lifting heavy loads, then you may need some help to keep your body in good working order.

24/09/2024

👉 Deep Neck Flexors 👈

Are you familiar with the "Deep Neck Flexors"❓

💡The 'Core Stability' muscles of the neck.

ℹ️ These often-overlooked muscles play a pivotal role in maintaining neck stability and posture. Deep within your neck, these flexors are essential for supporting the cervical spine and can significantly influence your overall spinal health.

But why should you care about strengthening your deep neck flexors❓

🔷Help alleviate neck pain

🔷Improve postural alignment
- Reduce 'neck hump'
- Reduce chin poking / forward head

🔷Reduce Headaches
- Reduce the strain on surrounding muscles that often lead to tension headaches.

🔷Reduce neck injury risk

By focusing on these core muscles, you're investing in a foundation for better movement patterns and long-term well-being.

23/09/2024

😩 HEADACHES 😩

Do you suffer with headaches❓

Do you experience shooting / stabbing sensations in your head❓

Do you have tightness at the top of your neck / base of the skull❓

It could be that your symptoms are down to tightness / tension in the muscles at the base of your skull (the Suboccipitals). Tension in these muscles can put pressure on the occipital nerves; most commonly the greater occipital nerve. This can lead to headaches or shooting / stabbing sensations, typically starting the back of the head and progressing to the scalp, forehead or around the eyes.

Why are your headaches not getting better ❓

🔹You’ve not addressed the underlying cause
(Usually your posture or poor desk set-up)

🔹You’re doing the wrong exercises
(General neck stretches don’t tend to target the suboccipital group)

🔹Your deep neck flexors are weak (think core stability of your neck)
(Weakness here leads to compression at the base of the skull / top of the neck)

🔹You’ve put your hopes into an expensive pillow.

🔹You mask with painkillers and carry on

How can I help you❓

🕵️‍♂️ Thorough assessment of your symptoms & communication with your GP should further investigation be necessary.
🤲 Expert soft tissue techniques to alleviate tightness and tension in the neck and suboccipital musculature.

🧘‍♂️Tailored exercises to alleviate symptoms, improve posture and increase neck mobility.

🏋️‍♂️ Advancement of neck exercises within a well-equipped rehab gym, to meet the more vigorous demands of sports such as rugby, boxing or motor racing.

For a free, no-obligation consultation regarding your neck pain or headaches, fill out the form below:

☎️ https://recuperatetherapy.co.uk/contact/

Or jump straight in and book online via the following link:

🌎 https://recuperatetherapy.uk1.cliniko.com/bookings

Rehab

18/09/2024

👨‍👩‍👧‍👦Client's recommending me to close friends and family is always a compliment and reminder of the excellent service I am providing to them.

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Recuperate Therapy

03/10/2024

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Monday	1pm - 9pm
Tuesday	9am - 5:30pm
Thursday	9am - 5:30pm
Friday	8am - 4:30pm
Saturday	8am - 4pm