Active Physio Clinics

16/08/2025

This is a great post that re-iterates one of my recent posts about starting early with marathon training.

It’s really worth planning in some contingency time for things that might not go as you expect them to. This might be an injury, it might be an illness, a bout of poor mental health or even a close friend or relative leaving us behind. Who knows.

That age old saying : Time heals all wounds is so true. Most injuries will take around six weeks to heal. If you have to take that time out of running, you then have to work out how to get your mileage back up to where it was without getting injured again!

Proper planning makes all the difference. If you’re not sure when to start, talk to experienced people in your running community to get the right help.

HAPPY RUNNING!!! 🏃🏻‍♀️🏃🏻‍♀️🏃🏻‍♀️

How long should you train for your next race? It’s one of the most common questions runners ask and the truth is, the answer depends on more than just the distance.

For a 5K, you’ll typically need 6 to 16 weeks. If you’re brand new to running, aim for the longer end so you can build endurance safely. If you’re already running regularly, you can sharpen up in just over a month.

A 10K often requires 8 to 14 weeks. It’s long enough to demand endurance but short enough that speed-work still plays a big role.

For a half marathon, plan on 12 to 20 weeks. This distance is where the long runs really matter, and your training has to strike a balance between endurance, speed, and recovery.

And for the full marathon, give yourself 12 to 24 weeks. The jump from 20 miles to 26.2 is no joke the more gradual your buildup, the less likely you are to hit the wall or get injured.

One big factor: experience. A seasoned runner with a solid base can jump into a shorter cycle and still perform well, while a beginner should lean toward the maximum timeframe for safety and consistency.

The key takeaway? Don’t just train to finish the distance, train to feel strong and confident when you cross the line.

09/08/2025

You train hard. You’ve got big goals.
But that same injury keeps coming back - no matter how much rest, stretching or rehab you do.

As a sports physiotherapist in Brighton & Hove, I help runners, cyclists, triathletes and active high-performers uncover the real cause of recurring injuries - and fix them for good.

At Active Physio Clinics, we go beyond quick fixes:
✅ In-depth 90-minute physio assessments
✅ Body alignment correction for optimal movement
✅ Tailored rehab & performance loading strategies
✅ Clear progress tracking - so you can train without fear

Whether you’re chasing a marathon PB, a triathlon podium, or simply want to enjoy your sport pain-free, I’ll help you recover smarter, train stronger, and keep doing what you love.

💬 DM me today to book your FREE Discovery Visit - let’s find the real reason for your pain and get you back stronger than before.

30/04/2025

💡TIP OF THE DAY: Listen to your body!💡
As a busy working woman, it’s easy to push through discomfort or pain, but your body is trying to tell you something! Whether it’s tight shoulders, aching lower back, or sore wrists from hours at the desk - paying attention to these signs is the first step toward better health.

🔍Find the Source of the Pain!🔍
➡️Pain isn’t something you have to live with. It’s a signal from your body that something isn’t quite right.�
➡️Take action today! Book your Free Pain Relief Discovery Visit and let’s start addressing your pain before it gets worse. Call us on 07801163512 to secure your spot!

👉GET IN TOUCH!
Physiotherapy can help you pinpoint the source of pain and create a personalised plan to help relieve it. Your body deserves to feel strong and pain-free - don’t ignore the signs!

📲07801163512

29/04/2025

💝Hurry! Only 3 Spots Left!💝
Don't miss your chance to take control of your pain and well-being!💪�
✅Secure your FREE Pain Relief Discovery Visit Today!✅

This is your opportunity to meet with one of our expert physiotherapists, discuss your pain concerns, and discover how we can help you feel your best.

But hurry, spots are limited, so book soon before they're all gone!⏱️
👉Book your FREE consultation now by giving us a call on
07801163512 to reserve your spot.

Say goodbye to pain and hello to a more active, pain-free life!🌟

27/04/2025

As a busy woman balancing work, family, and everything else, it’s easy to dismiss aches and pains as part of the daily grind.

🌟Don’t wait for the pain to get worse! Book your FREE Discovery Visit today to get the professional care you deserve.
📲Call 07801163512 to book your appointment!

Here’s what to watch for:
➡️Pain that lingers for weeks: If your back, neck, or shoulders are still painful after a couple of weeks, it’s time to take it seriously.
➡️Pain that radiates or shoots: If the pain spreads down your arm, leg, or into other areas, it could be a sign of nerve involvement.
➡️Restricted movement or flexibility: Struggling with simple tasks like reaching overhead or bending down? Pain affecting your movement is a clear signal.
➡️Pain that interferes with your sleep: When pain is keeping you awake at night, it’s time to seek help.

Your body is constantly working hard, whether you're sitting at a desk, running errands, or managing a busy schedule. A physiotherapist can assess your symptoms and identify the root cause and implement an effective rehabilitation plan to help you reach your short and long term goals 👏

25/04/2025

🌿Stretch of the Day: Standing Forward Fold🌿
The Standing Forward Fold is the perfect stretch to relieve lower back and hamstring tension after a long day at your desk. It's a simple and effective way to reset your body and improve flexibility!

💬Looking for ways to relieve lower back pain? Book a FREE Discovery Visit today and
learn more! Call07801163512to schedule your appointment.

How to do it:
➡️Stand tall with your feet hip-width apart.
➡️Slowly hinge forward at the hips, keeping a slight bend in your knees.
➡️Reach for your toes or the floor, letting your head and neck relax.
➡️Hold for 15-30 seconds, breathing deeply.
➡️Slowly roll back up, one vertebra at a time

✔️Benefits:
➡️Relieves lower back and hamstring tightness
➡️Improves flexibility
➡️Releases tension from sitting
⏱️Tip: If your hamstrings are tight, bend your knees slightly to avoid straining your back.

23/04/2025

👩Stretch of the Day: Neck and Shoulder Stretch👩

Long days at the desk can cause tightness in the neck and shoulders, but this simple stretch can help alleviate that stiffness and restore comfort.
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💬Dealing with neck or shoulder pain?
➡️Book a FREE Discovery Visit today for personalised advice!
☎️ Call07801163512to book now.

How to do it:
➡️Sit up straight, shoulders relaxed.
➡️Reach your right arm overhead and gently tilt your head towards your left shoulder.
➡️Hold for 15-30 seconds, feeling the stretch along your neck and shoulder.
➡️Switch sides and repeat.
✔️
Benefits:
➡️Relieves neck and shoulder tension
➡️Eases stiffness from desk work
➡️Improves flexibility and movement
⏱️Tip: Keep your shoulder down and away from your ear while stretching

📲07801163512

21/04/2025

Sitting for long periods can leave your lower back feeling tight. The Seated Spinal Twist is a great way to relieve that tension and improve spinal mobility - even during a busy workday!
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💬Looking for more ways to relieve back pain? Book a FREE Discovery Visit today!
Email sabreen@activephysioclinics.com or call 07801163512 to book your appointment.

How to do it:
➡️Sit upright with your feet flat on the floor and your spine straight.
➡️Cross your right leg over your left, placing your foot flat on the floor.
➡️Put your left hand on your right knee and gently twist your torso to the right.
➡️Hold for 15-30 seconds, breathing deeply.
➡️Return to the centre and repeat on the other side.

✔️Benefits:
➡️Alleviates lower back discomfort
➡️Improves spinal flexibility
➡️Promotes better posture
⏱️Tip: Breathe deeply and allow your body to relax into the twist.

18/04/2025

🌟You Shouldn't Have to Live with Pain!🌟
If back pain is affecting your work and your life, it’s time to take control. A physiotherapist can help you reduce discomfort, improve your posture, and restore your strength. Investing in your health is one of the best decisions you can make.💖�
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💥FREE Pain Relief Assessment💥: Take the first step towards better health with a free assessment, and start feeling great in no time!

16/04/2025

💪Work-Life Balance: Prioritising Your Health on a Busy Schedule

As women, we often put our careers, families and everyone else before ourselves. But here's the truth: you can't pour from an empty cup! Whether you're working long hours or juggling multiple responsibilities, prioritising your health is key to feeling your best.💖�

⚖️Helpful Tips for a Better Work-Life Balance:

➡️Mindful Breaks: Step away from your desk for a few minutes to reset and clear your mind.
➡️Stretch: Incorporate simple stretches to release tension and keep your muscles engaged.
➡️Posture Check: Ensure your posture supports your body, especially when sitting for long periods.
➡️Address Aches: Don’t ignore persistent pain - consult a physiotherapist to prevent long-
term issues.

If you’re dealing with aches that just won’t go away, it might be time to consult a physiotherapist. They can help you get to the root cause and help you feel like yourself again.

Taking care of your health isn’t a luxury, it’s a necessity. Start prioritising YOU today!💖

14/04/2025

“As a busy woman, there’s just too much to do—there’s no time to take care of my health.”🧐
✨Need some guidance? Book a FREE Discovery Visit today and get personalised tips on how to feel your best.
Call us on 07801163512 to book now!
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💥MYTH!💥
It’s easy to think that when life is packed with work, family, and everything in between, prioritising your health isn’t an option. But your health is the foundation for everything - without it, everything else can suffer.
👉FACT: Even small changes, like improving posture, moving more, and taking quick breaks throughout the day, can help reduce stress, prevent aches, and keep your energy levels up. It’s about making your well-being a priority, not an afterthought.
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💪REMEMBER: Taking time for yourself isn’t selfish - it’s necessary! Prioritising your health can help you feel stronger, more focused, and better equipped to tackle the busy demands of life.

13/04/2025

As a busy woman, it’s easy to ignore your body’s signals. But just like Claire, you too can take control of your health and get relief from daily discomforts.

Don’t wait for pain to get worse! Book a FREE Discovery Visit today to learn how physiotherapy can help you feel better, move better, and live better.

Call 07801163512 to book your appointment!