Rae's Anatomy Physiotherapy

24/11/2025

🧩 Every Assessment Begins Like a Puzzle

When you come in for your first appointment, it’s not about finding a quick fix, it’s a bit like starting a puzzle.

In that first session, we begin to piece together:

Who you are

Why you might be experiencing pain, injury, or loss of function

How it affects your daily life, sport, or work

What matters most to you

And most importantly, how to keep you safe and guide you toward the right care

But at this stage, we don’t have all the pieces yet.

We might see how you move, test your strength, or challenge your control… but that still doesn’t tell us the whole story.

Some pieces only appear over time, how your body responds to fatigue, how your symptoms change between sessions based on the approach or techniques we use (whether that’s hands-on therapy, exercise rehabilitation, or a combination of both), what your daily routine looks like, and how your general health or other factors influence your rate of recovery.

That’s why assessment isn’t a one-off event.
Every appointment adds colour, clarity, and connection until the full picture starts to emerge. Only then can we make meaningful, targeted impact.

Because no two puzzles and no two people are the same, treatment is always a collaboration. We adapt, modify, and change our approach as your picture becomes clearer, helping you get back to what matters most to you.

🧩 Because every puzzle is different and every person is unique.

18/11/2025

New clinic space available Monday 1st December - in Glenrothes, Fife.

Struggling with pain or an injury that’s holding you back?

Tried exercises, stretches, or different techniques but nothing seems to change?

You’re not alone, and you don’t have to keep guessing your way through recovery.

If you’ve been dealing with a ni**le or injury that just isn’t improving, starting to affect your day-to-day life, or even impact your mood, now might be the right time to get some guidance.

Every Monday Morning at Balbirnie Fitness Centre – Riverside Therapies, Marcus Rae from Rae's Anatomy Physiotherapy will be offering physiotherapy and rehabilitation sessions designed to help you move better, feel stronger, and get back to what you love.

Marcus's approach focuses on understanding your pain, identifying what’s driving it, and working with you to build a plan that restores confidence in movement. Whether that’s through:

🧩 Physiotherapy
🏋️‍♂️ Sports Injury Rehabilitation
🏥 Post-Operative Rehabilitation
🏃‍♂️ Exercise & Injury Rehabilitation
💆‍♂️ Massage & Soft Tissue Therapy
🦵 Mobilisation & Manipulation
🧘‍♂️ Acupuncture
🩺 Long-term Condition & Disability Rehabilitation
🔄 Dizziness & Vestibular Rehabilitation

If you have an inquiry, are looking for exercise advice, or want to understand more about the conditions he can help with, please don’t hesitate to get in touch.

📅 Available every Monday morning.
📍 Balbirnie Fitness Centre – Riverside Therapies
📞 To book an appointment: Visit the Rae's Anatomy website www.raesanatomyphysiotherapy.com or contact 07588 468380 (Monday to Friday).

17/11/2025

Warm-Up: One of the Easiest Ways to Reduce Your Risk of Injury

As much as we love helping people get better, here are some simple ways to prevent injuries in the first place.

Whether you're playing sport, going to the gym, heading out for a walk, or tackling a hill climb, these simple approaches can be scaled and applied to anyone.

A proper warm-up is one of the simplest yet most effective ways to lower your chance of injury when training. Many injuries happen because the body isn’t fully prepared, whether from an improper warm-up, doing too much too soon, or using an unsuitable work-to-rest ratio.

To help you get the most out of your upper-body sessions, here’s a simple warm-up framework using the RAMP approach.

RAMP Warm-Up for Upper Body Training

1️⃣ RAISE

Increase heart rate, body temperature, and blood flow.
Examples: light rowing, arm cycles, skipping, quick band pull-aparts.

2️⃣ ACTIVATE

Switch on the key muscles that support upper-body strength and stability.
Examples: scapular retractions, rotator cuff band work, band walking.

3️⃣ MOBILISE

Improve joint mobility and movement quality through controlled ranges of motion.
Examples: thoracic spine rotations, shoulder circles, pec/lat mobility drills, band dislocates.

4️⃣ POTENTIATE

Prime your nervous system by gradually increasing intensity.
Examples: light explosive push-ups, medicine ball chest throws, fast but controlled banded rows.

Why It Matters:

This structured approach helps you:

✔️ Improve movement quality
✔️ Activate the right muscles
✔️ Reduce injury risk
✔️ Perform better during your session

⚠️ Please note: warm-up routines can vary depending on injury history, training experience, and individual needs.

Even small changes can start to make a big difference to your training and injury prevention. Check out this video for a few simple ideas to help get you started.

10/11/2025

Happy Monday! 🌤️
Due to a last-minute cancellation, we have some appointment availability today.

Fiona and Annabelle are offering 45-minute initial physiotherapy appointments, perfect if you’ve been struggling with an injury, ni**le, or simply looking for a body MOT.

Or perhaps you’re in need of some relaxation, with a targeted massage to ease those tired and sore muscles. 💆‍♂️💆‍♀️

You can book directly online through our website or give us a call to reserve your spot.

📞 07588 468380
🌐 www.raesanatomyphysiotherapy.com

09/11/2025

That moment you realise there’s no one-size-fits-all approach for back pain… 🫣🐾

What works wonders for one person might make another worse! That’s why every back is treated as unique as the person it belongs to.

03/11/2025

Appointments Available Tomorrow with Fiona!

We’re delighted to share that Fiona has availability tomorrow at Rae’s Anatomy Physiotherapy, the perfect opportunity to book in if you’ve been waiting for an appointment!

Fiona is an experienced Physiotherapist who combines advanced clinical skills with a truly holistic, person-centred approach. With years of experience across both the NHS and private practice, she brings a wealth of expertise spanning Musculoskeletal, Orthopaedics, Chronic Pain, Pelvic Health, Rheumatology, Neurology, and Community Services.

✨ Her expertise includes:
• Advanced assessment and treatment techniques
• Manual therapy and exercise rehabilitation
• Soft tissue and movement re-education
• Gait re-education
• Acupuncture
• Pilates-based rehabilitation
• Ante and post-natal rehabilitation, including Mummy MOT sessions to help mums regain confidence, strength, and movement post-birth
• Expert knowledge around peri- and post-menopause care

💚 Whether you’re recovering from injury, managing pain, returning to sport, or seeking tailored support during or after pregnancy — Fiona can help you move, feel, and live better.

📍 Rae’s Anatomy Physiotherapy
📅 Appointments available tomorrow — limited spaces!
📞 Get in touch on 07588 468380 .

✨ Sound like something you could benefit from? Then don’t think twice — get scheduled in today!

03/11/2025

Struggling with shoulder pain or discomfort?

It might not actually be your shoulder causing the problem…

Shoulder pain rarely comes from one cause; it’s often the result of how the whole system moves and works together.

Think of your body like an orchestra, each muscle has a role to play. When they’re in sync, movement feels smooth and effortless. But if one section starts to play out of time, the whole performance feels off. It might begin subtly, almost unheard to the untrained ear, but over time, if it’s not addressed, the shoulder ends up taking the strain.

🏋️ Quick Tips to Help Your Shoulder:

1️⃣ Optimise your trunk & thoracic spine
A mobile, strong base helps the shoulder move efficiently. Poor trunk control forces the shoulder to compensate.

2️⃣ Build awareness
Notice how you move, not just what you move. Posture, shoulder position, and muscle activation matter. Awareness is the first step to better control.

💡 Bonus tip: Did you know that cueing scapular retraction and narrowing bar grip width during bench press can reduce load across the shoulder?

3️⃣ Create movement variety
Include exercises for the whole chain: back, trunk, chest, and hips, rather than focusing on an isolated movement pattern. After all, that's not how we move!

💡 Bonus: It helps break fear or barriers around movement and reduces local shoulder strain.

4️⃣ Don’t focus on one area
Scapula position, rotator cuff control, shoulder range, and thoracic mobility all matter differently depending on the person. The shoulder works as a complex system, so treat it as one.

28/10/2025

The 10% Rule: Small Steps, Big Gains

Most training injuries don’t happen by bad luck they happen by error. Around 60-70% of injuries are linked to how we train, not random chance: It’s things like:

Doing too much, too soon

Not resting enough

Skipping a proper warm-up

Pushing to max effort too often

Or ignoring recovery — poor sleep, poor nutrition, or training through fatigue.

The good news? Most of this is preventable.

The 10% Rule:

Whilst there’s a bit of debate around the 10% rule, it can be a great place to start especially if you’re getting back into sport or recovering from an injury.

Its a simple guide that’s stood the test of time: Don’t increase your training by more than 10% per week.

Whether that’s distance, weight, or time slow, steady progression gives your body time to adapt and grow stronger.

Think of it like building a house: rush the foundations, and cracks will show later.

The Bottom Line

Consistency beats intensity.
Sustainable progress beats sporadic effort.
And the difference between injury and improvement often comes down to just 10%.

27/10/2025

🌟 Exciting Announcement! 🌟

We’re delighted to introduce Sara Rae to the Rae’s Anatomy team! Sara is a Clinical Associate in Applied Psychology (CAAP), specialising in supporting clients through Cognitive Behavioural Therapy (CBT).

With a warm, down-to-earth approach, Sara creates a safe and non-judgmental space where you can explore your thoughts, feelings, and behaviours at your own pace. Whether you're facing life's challenges or simply seeking support, Sara is here to help.

She offers assistance for a variety of issues, including:

✨ Chronic pain
✨ Anxiety & worry (social anxiety, panic disorder, OCD, PTSD)
✨ Low mood & depression
✨ Phobias
✨ Stress & burnout
✨ Low confidence & self-esteem
✨ Coping with change or loss
✨ Addiction & recovery support

Sara will be available for in-person or online sessions starting from November 14th. Take the first step toward feeling your best—book your appointment today.

Contact us now to get started! ’sAnatomy

21/10/2025

Rae’s Anatomy Physio – October Newsletter Update

Here you’ll find the latest news and updates from Rae’s Anatomy Physiotherapy, including helpful tips and advice to keep you moving well, highlights of new team members and services, and insights into what’s happening at the clinic this month. Stay informed, stay active, and see how we’re continuing to support your health and recovery journey.

This month, we’re doing something new to help you feel more connected to your rehab journey! Stay tuned for updates on what’s happening at Rae’s Anatomy Physiotherapy, plus helpful tips and information about common conditions we treat in the clinic.

21/10/2025

Back Pain: Movement is Medicine!

Unfortunately, back pain remains one of the leading causes of persistent pain and disability globally affecting around 30% of adults.

Anyone who’s experienced back pain knows just how much it can take its toll. You start thinking about every bend, twist, or movement, even something as simple as picking up the TV remote becomes a cautious decision.

But here’s the truth 👇
The back is one of the most resilient areas in the body, and movement is key.

🔥 Hot off the Press!

A brand-new systematic review and meta-analysis (Rodríguez-Domínguez et al., 2025) has shown that resistance training - think strength-based, progressive movement can:

-Reduce pain intensity
-Improve function and disability outcomes
-Enhance quality of life

The authors concluded that resistance training can be safely recommended for adults with chronic, nonspecific low back pain.

In other words getting stronger really does help your back.

Our takeaway:

At Rae’s Anatomy Physiotherapy, we focus on building confidence through controlled movement and strength. Pain doesn’t always mean harm and with the right approach, you can retrain your back to move freely again.

If you’re struggling with back pain or just unsure where to start, book in for an assessment. We’ll guide you through a safe, evidence-based plan tailored just for you.