Fire & Earth Droitwich

03/09/2025

02/09/2025

A key principle in rehab is progressive overload — gradually restoring strength and range of motion (ROM), then building beyond that so you feel confident in your body again.
It’s not about leaving things to “get better on their own” — it’s about taking an active role in your recovery so you can return stronger, faster, and with less risk of re-injury.

Get booked in with one of our therapists if you're injured, in pain or need guidance on prevention of injury.

www.fireandearthdroitwich.co.uk

27/08/2025

Shout out to Martin 🙌🏻 he’s been a Client of mine (Georgie) for over 6 years now from when I first started out on my own as a sports therapist.

Silver Medal at the British Masters Outdoor Pentathlon Championships today. All season bests (some for many years) with a PB for fun plus broke 37 year old club record. Great group camaraderie.
LJ 4.97m, Jav 29.48m, 200m 25.54sec, DT 22.10, 1500m 5:21.43 (PB) secs
I’m going to rest now, until next weekend’s competition and then do it again the weekend after that.

Martin comes monthly for recovery massage and also has picked up a few injuries so we’re also working on rehab for those inside and outside his sessions

15/07/2025

Why Use Cupping? Whether you’re training hard, dealing with chronic tightness, or simply looking for enhanced recovery, cupping can complement your treatment plan.
Stimulates healing and blood flow
Helps release tight “knots” in muscle tissue
When used regularly, it may reduce pain, stiffness, and fatigue.
Interested? Come into the clinic and give it a try!

Book online with Ed for cupping

https://www.fireandearthdroitwich.co.uk/therapists/meet-ed-shurmer/

04/06/2025

We have had some new faces join the team in Droitwich.

Meet Lovely Lewis, available on Saturday afternoons and Mondays. Also works for

Endearing Ed, available on Tuesday afternoons/evenings. Also works for academy

Kind Kyran, available on Sundays, also works at connect health clinic.

More info on them coming soon 😄

12/05/2025

Are You Sticking to the Basics of Recovery? z
Recovery isn’t a one-off-it’s a habit. Nail the basics and you’ll train harder, recover quicker, and feel better long term.
Make sure the foundations are in place. Here are 5 essential pillars of recovery:
1. Sleep
2. Hydration
3. Nutrition
4. Active Recovery
5. Massage
Need help with recovery or managing soreness? Come into the clinic and
we’ll help you build a personalised plan that works for you.

10/05/2025

An excellent post created by one of our newest therapists

Check it out and if you’re struggling with knee pain or any other injuries get booked in with him. Availability on Tuesdays 3.30-8pm

Is exercsie bad for knee osteoarthritis?
Research shows that staying active-whether it’s walking, running (with proper recovery), or cycling-can actually reduce knee pain and improve joint function.
Exercise strengthens the muscles around the knee, helps with weight management, and may even protect your joints long-term.
Whether it’s 10,000 steps a day, strength training, and dog walks, movement matters. If you’re unsure where to start or experiencing knee pain, pop into the clinic-our therapists can create a personalised plan just for you!

26/03/2025

Rehabilitation

What is rehabilitation? Getting someone back to full function and health and preventing re injury.

It’s a combination of strength, stability, joint mobility, muscle flexibility, cardiovascular fitness, speed, agility, power.

Its also recovery, nutrition, sleep, stress management.

It can also be hands on treatment, massage, mobilisations other modalities, exercises.

It's repeating something over and over until it sticks and then it's progressing it.

If all you’re doing is one of those for your injury you might not get where you want to be.

Start small, build on it. Work within your limitations, then push the boundaries further.

Your rehab should be equal to if not more challenging than your normal training sessions.

It should be HARD. It should be frustrating, if not, then we are not pushing the old patterns and strategies to come undone.

Change happens when we challenge the body, and the nervous system.

It’s upgrading your nervous system. Getting your body to adapt, to have no choice but to tolerate more than what it can currently.

You can apply this to anything in life.

Seek advice, if you keep doing the same things nothing will change.

Upgrade yourself, your training, your patterns.

25/02/2025

Often we look for things to be perfect like our posture or our lifts or body in general.

While it’s fantastic to have a goal to work towards we need to look at our progress week on week or month by month and not giving up, if it’s not perfect.

A good example could be as a therapist I look for better movement something that’s working towards a cleaner hip hinge let’s say, rather than a perfect one, some movement is better than none. More mobility doesn’t always equal less pain we have to work within our own limitations and progress from there.

As long as we’re reducing discomfort then we have the potential to increase our movement and performance.

18/02/2025

Stop obsessing with pronation and over pronating

Our feet are supposed to pronate, it’s actually essential for walking, running, jumping, hopping, lifting, sprinting, you name it

We need it for pushing off and pushing force into the ground, it creates power and co contractions up the chain.

The problems and injuries occur usually when there is either something else going on somewhere in the body OR there is an inability to supinate the foot 🦶 or unable to invert and evert the foot. These are way more important than over pronating, it is not a always a predisposing factor to injury

So we’re always looking for is the foot rigid or can it move. If you have flat feet don’t try and change it with insoles. But if you have lack of movement then that’s something that 100% needs to be addressed and worked on

This is key 🔑 and it works both ways if you’re stuck in supination and have an inability to pronate.

Need help with this? Get in touch.

17/02/2025

💫Making a change in your life, whether that’s rehab from injury, health and fitness, nutrition, lifestyle, relationships or business. 💫

You have to

1. Make a decision on what you want.

2. Commit to the process of getting there even when motivation isn’t there.

3. Realise there may be set backs and hurdles along the way.

4. Accept that the journey might not be easy.

5. Invest in yourself.

If you're looking to make a change and you're in the local area to Droitwich, then get in touch with us if you need help with mobility, flexibility, wellbeing/stress, aches and pains or old niggling injuries.

For health and fitness I highly recommend .crossfit

❤️

04/02/2025

Patient has a history of ankle sprains and experiences chronic instability on the right ankle. She also experiences pain and stiffness.

Pictures show before range of movement in dorsiflexion and an after range in dorsiflexion. No hands on treatment just mobility drills.

Don’t underestimate the power of movement when done with intent 💫

If you need any help with anything like this give us a shout