CSD Physiotherapy

14/09/2025

This weekend we were at the .athletics Flat ‘n’ Fast 6 and what a day it was! Incredible running and a multitude of PB’s achieved on an incredibly fast course. It was great seeing former clients racing and helping other athletes with post-race massage recovery and advice for niggles that deceived to make an appearance.

Special thanks to who came along to help in the tent today and to some speedy podium-winners and repping some CSD merch!

Well done to the guys at Stride for producing another solid event at the West Lothian Cycle circuit.

11/09/2025

A few weekends ago we sponsored and provided physio and massage support for the mileclassic Monument Mile held at Stirling University. This was a one mile race held at the university track with the full show of light and pyrotechnics, where athletes were out to gain PB’s and acquire the bragging rights of a sub-4 minute mile.

The event was absolutely amazing and we had such a great time, meeting some truly inspirational athletes and super speedy youngsters making their way through the ranks in Scotland.

We’d like to give a massive thanks to those who’s helped us with set up and general chat throughout the evening. Spirits were high even in the constant downpour! Hopefully we’ll be back again next year!

20/08/2025

Return to training testing.

Some testing for this 800m athlete on the track as part of her end-stage rehab post knee injury.

Checking how her knee responds over different distances at high speeds:
10m x3
30m x3
50m x2
100m x2
Race stars x2

Testing designed to test how her knee handles holding a max speed over progressively longer distances (with a rolling start) then checking it with sudden, explosive movements over an 800m start. Her pain levels were checked after each rep before progressing to the next distance.

02/07/2025

Postpartum series - 12 weeks and onwards

At 12 weeks if all has continued to progress well with no setbacks or symptom flare ups, you can begin to return to sport-specific impact training.

The video below has some examples of specific training for returning to running, but these can easily be adapted to suit your chosen sport.

For returning to running, a graded return to advised, following a programme such as couch to 5km (mixture of walking and running) to allow the pelvic floor to build the strength endurance it requires to withstand the constant impact of running. This is also a good time to liaise with your running coach (if you have one) about slowly getting back into training.

01/07/2025

Postpartum series - weeks 8-12

Following your medical check up at 6 weeks, you can begin to incorporate impact exercise to start training the pelvic floor for impact exercise, alongside progressing your core and lower limb strength.

Make sure to progress the power walking slowly as intervals rather than going to straight into longer walks.

Remember to look out for the following symptoms. If these occur, ease off the aggravating activity and consult a qualified pelvic health progression:

- va**nal bleeding outwith menstruation
- pressure/bulging in the va**na
- urinary or faecal incontinence
- MSK pain

27/06/2025

Postpartum series - Weeks 4-6

Continuing to progress the lower limb rehab alongside the core and pelvic floor exercises from the weeks before.

Light cardio work can now be introduced as well in the form of walking, indoor bike (if your perineum can withstand the pressure) and the cross trainer. Remember to keep the effort level low (RPE 3-4/10) and work at a pace you can still breathe easily and hold a conversation.

Week 6 is when you should receive your medical check up from the GP. It is vitally important you receive this before beginning any higher intensity/high impact exercise. It is also recommended you receive a pelvic floor check by a physiotherapist/qualified health professional to ensure everything is ready to progress on.

26/06/2025

Postpartum series - weeks 2-4

Beginning to progress our lower limb strengthening alongside our regular pelvic floor exercises, ensuring the pelvic floor contractions are incorporated into each exercise (we are beginning to link pelvic floor and core muscles).

Start with a low set and rep range, and gradually increase this before moving on to the next progressive exercise.

Reminder of symptoms to watch for:
- pressure/bulging in va**na
- urinary/faecal incontinence
- bleeding not related to menstruation
- MSK pain (back, hips, leg pain etc)

25/06/2025

Welcome to our Postpartum series!

The next few posts will include videos of suggested exercises and their progressions for each postpartum stage. These exercise suggestions have been developed from the Return to Running Guidelines (Goom, Donnelly and Brockwell, 2019) along with updates research relating to these.

Before starting any exercise after having a baby, please be aware of the following symptoms to look out for:
- urinary or faecal incontinence
- pressure or bulging in the va**na
- ongoing/onset va**nal bleeding not related to menstruation
- MSK pain

If you develop any of these symptoms, please seek professional medical assistance before continuing with exercise.

Weeks 0-2

In addition to these exercises, restart your pelvic floor contractions as soon as possible to ensure they are recovering well following childbirth (this includes C-section births).

22/06/2025

Hello all,

As part of the pelvic health side of our practice, we are looking to introduce more services to those who are struggling with both pelvic floor dysfunction (incontinence, prolapse erectile dysfunction) and pelvic pain.

Below is a questionnaire to help us work out what would be the best way to deliver these services, and if there is any other service people would want to see available. The questionnaire is aimed towards those already struggling with pelvic pain and/or dysfunction.

I would be grateful if you were to take a few minutes of your time to fill it in.

Thanks!

CSD Physiotherapy is a chartered physiotherapy practice based in Cumbernauld that specialises in both sports and pelvic health physiotherapy. As part of our continued development, we are looking to provide more services for our pelvic health clientele. We already have appointments available for pelv...

16/06/2025

‼️Please be aware ‼️

Lenziemill Road in front of Gist is closed between 16th and 27th of June. Access to the clinic is still open, but from the Greenfaulds Train Station side of Lenziemill Road.

Please leave extra time for travel.

16/06/2025

Lowered tissue capacity = increased injury risk.

Tissue capacity can be affected by a number of factors:

🌡️ Illness - being unwell can take a toll on your body and affect your tissue capacity. It is advised to take it easy when training whilst unwell, even with a light cold.

🍎 Diet - having a well rounded diet ensures the body has the nutrients and calories required to help with fuelling and recovery when training.

🧬 Genetics - some people have a naturally higher tissue capacity than others. Those with a lower may have to do more in S&C to reduce their injury risk.

💤 Sleep - lots of research has shown athletes who get less than 8 hrs of sleep have a higher risk of injury.

💊 Medication - certain meds can affect different structures, such as certain antibiotics, steroids and anticonvulsants.

😖 Stress - mental stress and anxiety increases the sensitivity of the central nervous system which has an effect on tissue capacity.

🩸Hormones - different parts of the menstrual cycle can alter tissue capacity, as can the level of oestrogen and testosterone which changes as we get older.

Aiming to get these different factors under control (controlling the controllables) and adapting training to suit any changes can reduce the risk of developing and injury significantly.

19/05/2025

The range of patients from the last week, all working towards an exercise goal as well as aiming to be pain free.

Each patient has been given an individualised rehab programme for them to work on, with adaptations to their current exercise routine to ensure they maintain as much of their current fitness as they can whilst they rehab.

Book now at www.csdphysiotherapy.co.uk