Tolhurst Physiotherapy

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Tolhurst Physiotherapy

BSc (Hons), MCSP, HCPC reg
🏃🏽MSK physio
🌊
🌱
🏡 Newick

06/09/2025

Exploring Dana Point and found this amazing view! The sun breaks through at around 10am so it’s perfect for running in the morning, although it’s still 25c so I always have sweat dripping off my nose within the first mile!

03/09/2025

Early morning run along Santa Monica beach 🏝️ It’s been a while since I’ve been able to run abroad. One of my favourite ways to explore somewhere new!

25/08/2025

✈️ARE YOU DUE TO TRAVEL ON A PLANE SOON?✈️

Plane journeys are often long and tiring and it is important for us to try and keep our blood flowing as best as possible throughout the journey.

The calf muscle is often known as your “second heart”. This is due to its ability to squeeze the veins in your leg and pump blood back up to your heart; the journey that is required to pick up more oxygen.

This means that performing exercises that make your calf muscles work will help with this process.

Check out the exercises below that can be completed during the flight to help maintain good circulation.

Seated exercises:

1. raise your heels off the floor. Lower and then repeat
2. Draw the alphabet with your toes

Standing exercises:

1. Stand up onto your toes. Lower and then repeat.
2. Walk on your toes up and down the plane (you can do a half raise to make it more subtle 😉)

Compression socks can also be used if you or your GP feel they are necessary

I hope everyone is having a great summer and if you are getting on a plane, I hope you have a good time wherever you may be going ✈️✈️

📚📚

Call: 07922 539150

Email: Tolhurstphysiotherapy@gmail.com

Website: Www.tolhurstphysiotherapy.co.uk

04/08/2025

🦶🏼10,000 steps a day?🦶🏼

1 in 3 adults worldwide is insufficiently active and not meeting the recommended 150mins per week of moderate intensity exercise.

There is a well known figure of 10,000 steps that people aim to achieve on a daily basis.

However, this systematic review looking at studies examining the relationship between device-measured daily steps and health outcomes among adults found that you can still see clinically meaningful improvements in health outcomes achieving only 7,000 steps a day.

If you are someone who wishes to become more active but recommended guidelines seem like a mountain to climb, then just remember that ANY exercise is beneficial, and if you can achieve 7,000 steps in a day, you can see lower risk of all-cause mortality, type 2 diabetes, dementia and depression.

https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(25)00164-1/fulltext

Exercise wins again folks!

12/07/2025

EXCITING NEWS… you can reduce your risk of cancer for free!

**Regular exercise + healthy waist circumference = reduction in Cancer risk**

Over 40% of the global population are living with obesity and nearly 30% do not meet the recommended activity guidelines.

This study of over 300,000 people found that not adhering to the world health organisation’s guidelines on waist circumference and physical activity can increase your risk of Cancer by 15%.

Recommended waist circumference:

Women

09/06/2025

**Do you get pain at night? **

Pain at night can affect the amount of sleep you get and the quality of sleep. It can also significantly affect quality of life.

Not only do you need a good nights sleep to function well, it also helps with the healing process. This means that sleeping well is very important.

Types of night pain…

Positional night pain - this is the most common. You might wake up with pain, but if you change position, you are able to get back to sleep. Sometimes you may need to take a pain killer to aid this.

Pain in the second half of the night - this could mean there is inflammation involved. Our central nervous system has a rest in the first half of the night, but as it starts to wake up again, your symptoms can start to return. This pain will be persistent.

There are various conditions which are inflammatory in nature and it is important you see a professional regarding what could be the cause.

Unremitting night pain - this type of pain is more unusual, and could mean something more serious is going on. This pain will not only stop you sleeping, but will make you get out of bed because of its severity. There will be no position that helps. This type of pain needs to be assessed by a professional quickly, ideally your GP initially.

If you are experiencing night pain that is effecting your sleep, then get it checked out by a health care professional quickly who can help guide treatment.

21/05/2025

Well folks, Tolhurst physiotherapy is officially 1 year old (although I have been in the game now for not far off a decade). Although I have been posting on social media for a few years, I officially started seeing clients this time last year… time flies!

Clients have been steadily building over that time and the business continues to get busier week by week. I want to thank everyone for their support and clients for their custom.

I’m looking forward to continuing to build the business over the coming years.

I never feel comfortable posting reviews that I have received, but I guess this is a good post to include some. If you’re looking for a physio, you know who to see!

11/05/2025

This is a question I get asked frequently!

As usual with the human body, there is no straight answer for this. Pain is your body’s alarm system and it makes us feel pain for a reason.

BUT…

There are some conditions where it is safe to push through low level pain and we know that by doing this, you will not be causing more ‘damage’.

It all depends on what structure is symptomatic, the length of time you have had the issue and whether inflammation is involved.

It is important you get the right advice for this otherwise you could end up managing your symptoms in the wrong way.

Physios are trained to help advise you on the best approach to take, so if you feel you need advice, get yourself booked in!

17/04/2025

Another great course by .method

31/03/2025

**Have you ever suffered with nerve pain?**

There is a system in the body called the gut-microbiota-brain axis which is a system required to help reduce nerve pain such as sciatica.

It has been found that improving your gut health can help maintain this system. There are various ways you can improve your gut health, with exercise being one of them.

Although it is unlikely good gut health can solely resolve nerve pain, it is certainly part of a bigger picture which is beneficial to address and can aid recovery.

So many conditions in the human body, musculoskeletal and non-musculoskeletal, can be improved or resolved with exercise, whether that be directly or indirectly.

So that makes exercise win again folks!

Can you change your routine to fit a bit more exercise into your life?

24/03/2025

A few snaps from my daily runs in Copenhagen. Always my favourite way to explore 🏃

10/03/2025

This could be a very important discovery 🧫

Scientists discover new part of the immune system

https://www.bbc.com/news/articles/cpv4jww3r4eo

Address

Brighton And Hove

Telephone

+447922539150

Website

http://www.tolhurstphysiotherapy.co.uk/

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39 Sillwood Road

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