http://www.LRSPhysiotherapy.com/

LRS Physiotherapy, Chatham (2025)

28/07/2025

🧘 10 mins 🧘

I know what it’s like – I run a business, I train, I’ve got young kids,

But here’s the truth 👉 skipping mobility might save time now, but it costs you later.

10 minutes a day can seriously reduce stiffness, soreness and risk of injury – especially if you’re running or lifting regularly.

Start small. Be consistent.
Your body will love you for it.

25/07/2025

🎓 13 Years Since Graduation 🎓

13 years ago I walked out of uni with a First Class Honours degree in Physiotherapy… buzzing to start helping people and get stuck into the world of rehab.

Fast forward to today and I’m doing what I genuinely love every single day. The NHS days feel like a lifetime ago, but those tough days laid the foundation for everything. From there, I moved into the private world — leading the physio team at KIMS Hospital and then moving onto Extended Scope Physio role.

Then came the leap… to go all in on the dream.

For over 4 years now I’ve been my own boss.

LRS Physio started 9 years ago, renting a treatment room at Park Club Gym with the goal to be my own boss one day.

I’d finish work at the hospital, head to clinic to see some clients and finish the day off with online courses to better my knowledge.

Fast forward to where we are now those long days were worth it. I love my clinic that I’m seriously proud of the reputation and the amazing people I get to help

So much has changed… but the mission is still the same: helping people move better, feel better, and get back to doing what they love 💪

Thank you all so much for your support of the clinic, your recommendations, referrals and reviews, it means so much to me.

Here’s to many more years of helping you lovely lot!

21/07/2025

✌️ Simple ✌️

Take a 5 minute scroll on social media

If your algorithm is anything like mine you’ll have seen 20 hacks to be healthier, some food swaps you have to make and then next post tells you to swap those things you’ve just swapped.

Then there’s the latest best workout followed by someone else telling you to avoid that workout

Then there’s a guy wandering around m&s telling me to never eat their cookies (not happening mate)

Someone else telling me never to eat red meat and then next telling me to eat steak everyday

Confusing right?

Let’s just get the basics right

Move daily
Drink lots of water
Eat as much whole and nutrient dense foods as you can
Stretch and move your joints
Eat the m&s cookie once in a while 🤣

09/07/2025

🏃‍♂️ Running cadence 🏃‍♂️

What even is that? 🤔 It’s the number of steps you take per minute

It’s one of those terms that runners either completely ignore, or get absolutely obsessed over.
For me, it became something I had to look at after coming back from a bone stress injury earlier this year.

I checked my running data in January — my cadence was sitting at 150. That is absolutely horrendous 😅 Partly it’s where I hadn’t run for months due to the injury, and partly (mostly) because of how I was running at the time.

Now though? I’m running with a cadence in the 170s — and it feels comfortable and natural.
Here’s how I’ve done it 👇

First off — I ran to a metronome. Yep, it’s as annoying as it sounds at the start, but it works. I built it up slowly with 5% increases per week, giving my body time to adapt without overloading it.

I kept cueing myself to think: light, quick feet. That mental reminder helped me shift from heavy overstrides to a more efficient turnover. Think “tappy tap” not “thud thud”

One of the biggest game changers for me though? A simple check-in every kilometre:
Head up. Chest up. Stride, stride, stride. Run with purpose, don’t just bimble along

That cue alone helped bring my legs more underneath my body, which made it way easier to take faster, lighter steps.

Massive shoutout here to my pal He gave me some proper gold with running cues and technique pointers. Getting some feedback and guidance made a huge difference.

And honestly? Just running more helps.
Getting out consistently, focusing on technique, strength, mobility — all of that adds up. It doesn’t need to be flashy. It just needs to be done well.

Now — I’m not saying every runner needs to be chasing drills and data and aiming for a perfect cadence of 180.
That’s not realistic and it’s not necessary for everyone.
But… if you’re looking to increase your speed, go further, or stay injury-free — it is worth being more mindful of your form, especially if you’re coming back from injury or training for something big.

You don’t need to be perfect. You just need to be better than yesterday 👊

09/06/2025

🧠 Knowledge 🧠

Been thinking a lot lately about what actually makes physio work.

Yes, I learned the theory at uni.
Yes, I’ve built years of experience in clinic, helping everyone from weekend warriors to marathon runners (and everything in between).

But the results for my clients comes not just about what you know — it’s how you apply it 👇

Take a recent client of mine who came in complaining of hamstring tightness when running.
They’d been told by a previous physio to stretch, stretch, stretch… but surprise surprise, nothing was changing. In fact, they felt worse after.

So we dug a bit deeper.

Looking into their history, I found they’d had sciatica a while back — and here’s the thing: what feels like a tight hamstring isn’t always a tight hamstring.

If we’d just kept hammering stretches, we’d probably have made things worse by irritating the sciatic nerve.
So instead, we focused on:

🔹 Loosening up the hips
🔹 Eccentric hamstring loading
🔹 Strengthening the glutes
🔹 Some controlled, low-level dynamic hamstring drills
🔹 Oh, and we worked on increasing their running cadence — shorter strides meant less tension through that whole chain

The result? Less tightness. More freedom. Back to running pain-free, and a 5km PB 🎉

No two people are the same.
Same symptoms, different story.
And that’s exactly why a one-size-fits-all rehab plan just doesn’t cut it.

It’s not about doing more — it’s about doing what’s right for that person.

Struggling with injuries? Get in touch 👋

04/06/2025

🏃‍♂️ Global running day 🏃‍♂️

Sweaty, shattered, and smiling — that’s how I remember crossing the finish line on my favourite ever run

Today’s is a great reminder of why we run: for the challenge, the clarity, and the community. Whether it’s 1 mile or 26.2, every step counts

I love being able to help so many of your get back to your running, to keep you running and get you running more efficiently and reducing your risk of injury

Remember I have written a free ebook on injury prevention for runners, you can download it on my website 😎

30/05/2025

🦴 Fact Friday 🦴

Over 30 muscles attach around our hips and pelvis

That means around 60 tendons

And around 20 main ligaments

That’s not to mention the fascia connections, joints, and smaller stabilising ligaments

That’s a lot of stuff going on!

So no wonder a bit of tightness in your glute or hip flexors has such a big impact on your movement

Pay attention to the feelings of tightness as it’s our body telling us something!

Aches and pains? Struggling with mobility? Get in touch 👋

08/05/2025

🥇 Client Shoutout 🥇

If you’re not already, please make sure you’re following

Jamie is some man, battling with arthritis himself he is putting his body through some serious challenges in memory of his sister Leonie and raising money

marked his third marathon this year, with another 2 lined up, and multiple other events from Hyrox to half marathons

It’s an honour to help Jamie keep is body moving and keeping him injury free and performing well

Well done so far mate, keep up the hard work, we are all proud of what you’re doing 🤝

06/05/2025

⚽️ Warm Ups ⚽️

Back in the day a warm up looked like some laps of the pitch and holding a hamstring stretch for 30 seconds

Let’s bust the myth: static stretching before exercise isn’t the best way to warm up.

You know the drill – hold a hamstring stretch for 30 seconds, do a quick quad pull… then expect your body to sprint, lift, or jump? Not ideal.

Why it matters:

Static stretching temporarily reduces muscle strength, power, and explosive performance – especially when stretches are held for longer than 45 seconds.

Here’s the science:
• Simic et al. (2013) found that static stretching before strength activities reduced performance by up to 5.5% in strength and power tasks.
• Kay & Blazevich (2012) showed performance decreases in sprinting, jumping, and strength when static stretching was used in isolation during warm-up.
• Samson et al. (2012) compared static and dynamic warm-ups and found dynamic stretching improved sprint performance, while static stretching did not.

These changes might seem small – but if you’re trying to run efficiently, lift heavy, or stay injury-free, they stack up.

So what should you do instead?

Dynamic warm-up > Static stretching.

Dynamic movement primes your nervous system, increases blood flow, and prepares your muscles to move, not just stretch.

Examples:
• Leg swings (forward and lateral)
• Walking lunges
• Arm circles and shoulder rolls
• Squat-to-stand
• Glute bridges or monster walks
• A few light reps of your exercise movement (e.g. bodyweight squats before barbell squats)

What about flexibility?

Static stretching isn’t bad – it just needs better timing. Use it:
• After training to cool down
• As part of a mobility or flexibility programme
• Or if you’re managing a specific issue (with guidance)

So switch those quad stretches for something far better before your next run

Struggling with injuries? Get in touch 👋

01/05/2025

🏃‍♂️ Injury Recovery Tips you need to know 🏃‍♂️

Let’s clear a few things up for my fellow runners…

Injury doesn’t mean you have to stop completely.
Stretching alone won’t fix your tight calves.
And no, it’s not always your shoes.

This post is for anyone who’s had a ni**le, a setback, or just wants to stay injury-free and keep running strong.

Recovery isn’t about doing nothing — it’s about doing the right things. Load, strength, consistency, and patience all play a role.

If you’re not sure what your next step should be, I’m always happy to chat. Drop a message or pop in the clinic — especially if you’ve got big running goals on the horizon.

30/04/2025

🥹 Unreal 🥹

Still can’t quite comprehend how amazing Sunday was

Should probably post something useful about preventing injuries or being more flexible, but for now here’s yet another marathon photo

✌️

27/04/2025

🏃‍♂️ London Marathon 🏃‍♂️

What an incredible day

The atmosphere, the crowds, the sights

Simply amazing

I managed at 4:05 and gave it my all. My legs couldn’t move me any faster and I’m proud to have completed my first marathon

Thank you to everyone who took the time to wish me luck, I really appreciate it

To my amazing family thank you so much for being there today

To my amazing wife who managed to navigate London with the boys so I could see them on my way round

To my friends and clients who I saw on the route- thank you!

You’ll be bored of my photos and videos from day pretty soon!

To everyone else out there today- well done! It sure wasn’t easy but we did it

Big love
Liam

LRS Physiotherapy

28/07/2025

25/07/2025

21/07/2025

09/07/2025

09/06/2025

04/06/2025

30/05/2025

08/05/2025

06/05/2025

01/05/2025

30/04/2025

27/04/2025

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