Tolhurst Physiotherapy

Tolhurst Physiotherapy BSc (Hons), MCSP, HCPC reg

🏡 Musculoskeletal physiotherapy service based in Newick, East Sussex

Does it matter what speed you perform your repetitions when strength training? This systematic review included 14 studie...
09/03/2026

Does it matter what speed you perform your repetitions when strength training?

This systematic review included 14 studies which showed that similar increases in strength were found irrespective of the speed that the repetitions were performed.

If you want to get strong, focusing on intensity should come first, with the knowledge that changing repetition speed is unlikely to hinder your progression, nor significantly enhance it.

How slow should you go? A systematic review with meta-analysis of the effect of resistance training repetition tempo on muscle hypertrophy - Enes et al

A very wet and windy half marathon yesterday. Thanks to everyone who came and supported and had to stand in the freezing...
02/03/2026

A very wet and windy half marathon yesterday. Thanks to everyone who came and supported and had to stand in the freezing cold. Always nice to run it with my bro and managed to get our PB despite the crap weather 😅

16/02/2026

Tag someone who deserves 30 minutes of pure switch-off.
No emails. No noise. No responsibilities. Just rest.

I’m giving 3 people that chance.

💛 **Random Act of Kindness Giveaway** 💛

We all know someone who gives endlessly to others and rarely takes time for themselves. This is your chance to gift them a moment of rest.

I’m giving away a 30-minute massage to three people who truly deserve some self-care and time to recharge.

To nominate someone:
✨ Like this post
✨ Follow my page
✨ Comment below with their name (you’re welcome to share why)
✨ Share this post

Entries open **Monday 16th February** and close **Monday 23rd February**.

The three winners will be chosen at random and notified directly by me.

Let’s spread a little kindness and give someone the gift of self care 💛

**Terms & Conditions:**
• 3 winners will each receive one 30-minute massage.
• No cash alternative.
• Prize is non-transferable.
• Appointment must be booked in advance and is subject to availability.
• Winners will be contacted directly by this account only.
• I will never ask for bank details or payment information in relation to this giveaway.

**Do you know the difference between pressure and stress? **Pressure is usually caused by external forces for example me...
16/02/2026

**Do you know the difference between pressure and stress? **

Pressure is usually caused by external forces for example meeting a deadline, paying an unexpected bill, having to move house or having to look after a loved one long term.

Stress is often the effect of that pressure. Some examples of stress symptoms are feeling anxious, fatigued, finding it difficult to concentrate, chest pain and headache’s. Stress affects everyone differently.

Stress can have a big impact on your musculoskeletal system. It can increase muscular tension, increase sensitivity to pain and increase inflammation.

Although exercise may not be top of your list if you are stressed, it can help to reduce stress hormones, inflammation and sensitivity to pain.

Just remember that any exercise is good! Even getting out for that quick walk could help you manage if you have a lot of pressure and are suffering with stress.

**Fitting effective exercise into your day doesn’t have to take hours **According to a study looking at over 70,000 peop...
02/02/2026

**Fitting effective exercise into your day doesn’t have to take hours **

According to a study looking at over 70,000 people in the UK using a wrist worn device measuring exercise intensity, just 1 minute of vigorous intensity exercise is as effective at reducing the risk of death as 4 minutes of moderate intensity exercise.

The guidelines are that we should be aiming for 150 minutes a week of moderate intensity exercise, which works out at around 20 minutes a day.

This would mean just 5 minutes a day of vigorous intensity exercise will give you the same health benefits as 20 minutes a day of moderate intensity exercise.

Examples of vigorous intensity exercise:

Skipping, push ups, high knees, jumping jacks, running, length swimming, fast cycling

Or

Exercise which means you can only speak a few words without pausing for breath.

Remember, the amount of exercise required to get to ‘vigorous intensity’ will be different for everyone!

The amount we should all be exercising is well documented, but what about the effects of the amount of variety you have ...
26/01/2026

The amount we should all be exercising is well documented, but what about the effects of the amount of variety you have within that exercise.

A study following 110,000 people over 3 decades showed that those who incorporated the most variety of exercise into their lifestyle, had a 19% lower risk of death compared with those who did one activity.

Remember, any exercise is good! Meeting the physical activity guidelines is even better. Building variety of exercise into that is the best! 💪

Structured exercise has been used for its health benefits for around 5000 years. It was in the 1800s when dedicated exer...
12/01/2026

Structured exercise has been used for its health benefits for around 5000 years.

It was in the 1800s when dedicated exercise spaces, modernly known as gyms, were utilised.

Around this time, 150 years ago, Edward Stanley, the 14th Earl of Derby and an English political leader once said:

“Those who think they have not time for bodily exercise will sooner or later have to find time for illness.”

Despite us all knowing that exercise is good for us, there are lots of barriers to exercising regularly for many people, and these barriers are individual to each person.

If you are one of these people, there is always a solution; whether that be changing or adapting part of your lifestyle to accommodate exercise (which can be very difficult for a lot of people), switching the type of exercise you do or trying a different routine to help you participate in exercise more regularly long term.

Always reach out for professional help if you are struggling with this. Lack of time should never be an excuse not to exercise!

My first run in a while after being ill over Christmas. I was able to use my new running gloves which I hope will last m...
30/12/2025

My first run in a while after being ill over Christmas. I was able to use my new running gloves which I hope will last me the 7 years my Nike ones lasted! 🧤

For all you runners out there, I hope you’re getting chance to make the most of the cold fresh running conditions; it’s good for the soul! 🧠

Merry Christmas and a happy new year to one and all! Thank you to all of you who have made it another busy year at Tolhu...
24/12/2025

Merry Christmas and a happy new year to one and all!

Thank you to all of you who have made it another busy year at Tolhurst Physiotherapy! It is always a pleasure meeting the lovely people of Sussex and playing a part in keeping you all fit, active and healthy! 🎄🎄

You can find more reviews under Tolhurst Physiotherapy on Google
17/11/2025

You can find more reviews under Tolhurst Physiotherapy on Google

**Should I wear insoles in my shoes? **Insoles are used to support your feet in many different ways, one of the most com...
11/11/2025

**Should I wear insoles in my shoes? **

Insoles are used to support your feet in many different ways, one of the most common being low arches.

Low arches should be seen as a natural foot variant rather than being seen as a negative thing which causes pain and injury.

We know that you can live a lifetime with low arches without injury and that many professional athletes have low arches who are playing at the top level of their game.

However, there are occasions when orthotics are useful. The concern is that if you have been walking a particular way your whole life, and then start to change foot mechanics suddenly, this can cause other issues, not only in your feet, but higher up through your knees and hips.

There are ways you can address foot issues without orthotics.

If you feel you may benefit from insoles, or feel your current insoles may be causing you other problems, get in touch for a comprehensive assessment.

Happy Sunday all! My favourite running weather… cold and sunny! First time getting the gloves out and jacket on 🧤
26/10/2025

Happy Sunday all! My favourite running weather… cold and sunny! First time getting the gloves out and jacket on 🧤

Address

Brighton And Hove

Telephone

+447922539150

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