Back On Track

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Back On Track

Sports and Exercise Therapists BSc (Hons) | Musculoskeletal Clinicians | Personal Trainers

12/01/2026

Knee pain when going downstairs? 👇

When you go downstairs you put 3-4x your bodyweight through your knee's 🤯

Sometimes this happens because of a weakness in your quadricep muscles or due to having poor pelvic control / weak glute / hip muscles. Pain is multifactoral which is why having a thorough assessment is always important!

The stairs won't be causing your pain but they will be exposing it!

Here are 4 exercises that can help with building quadricep/hip/glute strength and control

1 - Step Down
2 - Step Up
3 - Lateral Step Down
4 - Hip Hike

If you need help with your knee pain then please get in touch today! 📩

05/01/2026

Lower back pain impacts almost half of UK adults and it can be debilitating to the point it impacts your quality of life and even your family or social life 🤯

Above are 3 of our favourite exercises to try if you are suffering with lower back pain.
1 - 90/90 Hip Lift with Foam Roller
2 - Side Lying Hip Tilts with Foam Roller
3 - Wall Assisted Hip Airplanes

We are always looking to increase movement variability and strength. Motion is lotion!

We understand these movements aren't a one size fits all approach so if you're struggling and want some professional guidance then get in touch today 📩

19/12/2025

We asked our Small Group Personal Training members to dress up festive this week and they delivered! 🎅🎄

Feeling lucky and grateful for all our members this year! 😊

15/12/2025

Every step you take your body experiences 'load'

When you walk, your knees handle around 2-3 x bodyweight and your hips take 3-4 x bodyweight 😲

And if you run, knees 4-6 and hips 6-8!

Your glutes, thighs and calfs need to be producing a lot of force to deal with the demands of your movement.

If you don't have the strength or capacity to deal with the load, something will give.

Muscles will fatigue, movement becomes less efficient and the liklihood of injury increases 😕

That's why strength matters 💪

Whenever we work with people whether that be in clinic or during a Personal Training session, we test the full system to find the missing link.

If you would like to find the root cause of your injury/pain and would like to work with us, message us today 😊

05/12/2025

Inspirational ⭐️

There's no better motivation than being the fittest you can be for your age!

As Brian puts it simply, train to live a good life for as long as you can 👌

27/11/2025

Let's talk strength training - if you are in your 40s, 50s, 60s you need to be doing it! 🏋‍♀️

The most powerful tool you have to age well, stay independent and live fully is

Muscle mass 💪
Bone density 🦴

And both decline with age, unless you do something about it.

Sarcopenia is the involuntary loss of muscle mass, strength and function as we age. Starting as early as in our 30s.. 😲

Muscle mass drops 3-8% per decade after 30.

It's not a 'later' problem, it's a NOW problem!

Strength training 2-4 times per week, applies mechanical stress to your muscles and bones telling your body that you need to make more of this tissue.

The stronger you are, the more mobile you are, the more you can live life today! 😊

Don't know where to start? Reach out to us today! 📩

25/11/2025

Some recent testimonials from our AMAZING clients! ⭐️

Are you injured?

In pain?

Not sure what you can do to build your strength and increase your fitness?

Need some guidance, support and accountability?

We work closely with all our clients whether that be 1:1 Personal Training, Small Group Personal Training or within clinic to guide them through tailored and progressive sessions that suit them and their abilities.

We are extremely passionate and pride ourselves on the highest quality of coaching to help our clients work towards their goals.

Check out what some of our clients have to say 😊

09/11/2025

We shall remember them 🇬🇧

19/10/2025

Great South Run was a wet and windy one, but we got it done! 🏃‍♀️💪

16/10/2025

📢 ATTENTION GREAT SOUTH RUNNERS!

We are offering 10% off all appointments if you bring your race medal to the appointment.
Appointments include:

Sports Therapy Initial Appointment
Sports Massage Appointment

Bookings can be made with all therapists - Anna, TJ & Sam!

Offer is for limited time only -
Between 20th October to 1st November

Visit our website and use our online booking to book an appointment or alternatively message our page.

https://www.backontrackpt.co.uk/services/sports-therapy/

13/10/2025

📢 ATTENTION GREAT SOUTH RUNNERS!

We are offering 10% off all appointments if you bring your race medal to the appointment.
Appointments include:

Sports Therapy Initial Appointment
Sports Massage Appointment

Offer is for limited time only -
Between 20th October to 1st November

Visit our website and use our online booking to book an appointment or alternatively message our page.

https://www.backontrackpt.co.uk/services/sports-therapy/

09/10/2025

Meet Jacquie and Rhona!

They have been regularly training with us now and are feeling the benefits!

Knee pain? See ya later! 👋

Feeling stronger and ready for what life has to throw at them 💪

P.s they love squats really 😁

If you would like to get stronger, build confidence and smash those stairs 📶, chat with us today!

Address

2 Lysses Court
Fareham
PO167BE

Website

https://backontrackpt.co.uk/

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