Move Physiotherapy

Move Physiotherapy Voted Harrogate’s Best Physiotherapy Clinic for 2024. Call or WhatsApp us on 07983154832 to book now.

New year. New goals ➡️ Our Go to exercises to keep you training and moving pain free for 2926Warm it up properly before ...
08/01/2026

New year. New goals ➡️ Our Go to exercises to keep you training and moving pain free for 2926

Warm it up properly before you run or train 👇

If you’re running more or training harder this January, this 5–10 min warm-up can help you move better, feel looser, and reduce the risk of niggles holding you back.

What this warm-up does 👇
• Opens up the front of the hips
• Gets your core and sides of the body switched on
• Helps your ribs and pelvis move together
• Calms the nervous system so you don’t feel stiff or guarded
• Keeps nerves and muscles gliding smoothly after runs

How to use it 👇
• 45 seconds per exercise
• Slow, controlled reps
• Long relaxed exhales as you move
• Can be done daily or before every run

What you’ll see in the video 👇
• Half-kneeling stretches with reaches
• Standing split squat rotations
• Pelvic tilts with overhead reach
• Straight leg nerve glides and calf stretches
• Hip shifts to improve pelvis control for running

This isn’t about forcing stretches.
It’s about letting your body move, relax, and reset so you can stay consistent with your goals.

Save this. Try it today. Your future self will thank you 🏃‍♂️🔥

TO BOOK IN ;
📞 Call us on 07983154832
📲 WhatsApp us on 07983154832
📧 Email us at hello@move-physiotherapy.co.uk
➡️ Or, book directly using the link in our bio




05/01/2026

Again the right side is weaker…

I will be implementing half kneeling glute rotations and retesting in 8 weeks.

The gives you an abd/add ratio

We want this to sit around 1:1 in terms of strength.

The research is varied here with body weight targets…. But aiming for 35%+ of bodyweight seems to be the aim in this seated position.


Make 2026 the year you stop managing pain and start moving forward.If you are going into the new year still dealing with...
01/01/2026

Make 2026 the year you stop managing pain and start moving forward.

If you are going into the new year still dealing with aches, injuries, or setbacks, this is your reminder that pain does not have to be your normal. You do not need to keep guessing, resting endlessly, or waiting for the perfect moment to start.

Progress starts with clarity. A proper assessment. Understanding what is strong, what is weak, and what actually needs work. From there, it is about building strength, confidence, and tolerance with a plan that makes sense for your body and your goals.

Your body is designed to move and adapt. When you load it properly and consistently, it learns. It becomes more resilient. And the pain that once held you back starts to lose its grip.

All you need to do is show up and put the work in. We take care of the rest.

We offer full, comprehensive physiotherapy support both in person and online. From assessment to rehab to return to sport or training, you are supported at every stage with structured programming, clear progressions, and ongoing guidance.

If you want 2026 to be the year you move better, train harder, and stop letting pain dictate your choices

TO BOOK IN ;
📞 Call us on 07983154832
📲 WhatsApp us on 07983154832
📧 Email us at hello@move-physiotherapy.co.uk
➡️ Or, book directly using the link in our bio






harrogatefitness harrogatefitness harrogatephysio

Here is an overview of what we do at move to help people get rid of their knee pain for good and push their performance....
31/12/2025

Here is an overview of what we do at move to help people get rid of their knee pain for good and push their performance.

If you are struggling with knee pain comment KNEEHAB for a free guide on knee pain to help you get pain free in 2026.

2025 Recap ⏪ Behind every appointment is a person who wanted to move better.In 2025, we supported 4,510 rehab journeys… ...
31/12/2025

2025 Recap ⏪

Behind every appointment is a person who wanted to move better.

In 2025, we supported 4,510 rehab journeys… from first appointments to long-term progress, from pain and uncertainty to confidence and clarity.

What matters most to us isn’t just treating injuries, but doing rehab the right way:

With structure, expertise and a clear plan.

Thank you to every patient who trusted us with their recovery.

And to our team, who show up every day with care and purpose.

If you’re injured, unsure, or just want to move better, we’re here.

27/12/2025

If back pain was fixed by rest, you’d already be better.

After working with people who finally improved their low back pain, these were the three lessons that changed everything 👇

1️⃣ Pain is not the same as damage
Pain doesn’t automatically mean your back is injured or getting worse. Most backs are sensitive, not broken. Understanding this removes fear and allows progress.

2️⃣ Avoidance is not a plan
Stopping bending, lifting, and moving might feel safe short term, but it keeps pain going. The people who improved rebuilt tolerance to movement instead of protecting their back forever.

3️⃣ A plan creates clarity
Progress came from knowing what to work on, why it mattered, and what came next. Not random exercises. Not guessing. Structure turned effort into results.

Back pain doesn’t disappear overnight, but it can stop controlling your life.

If you’re fed up with being careful and ready to move forward, comment BACK and I’ll send you our low back pain guide.

TO BOOK IN ;
📞 Call us on 07983154832
📲 WhatsApp us on 07983154832
📧 Email us at hello@move-physiotherapy.co.uk
➡️ Or, book directly using the link in our bio




23/12/2025

ACL rehab doesn’t fail because people don’t try hard enough.
It fails because they don’t have clarity.

After working through multiple successful ACL rehab journeys this year, these were the biggest lessons that actually changed outcomes 👇

• Rehab was never just about the knee
• Pain didn’t automatically mean damage
• Strength was built before running and jumping
• Quality always beat doing more
• Having a clear plan changed everything

The people who progressed weren’t perfect.
They didn’t avoid flare-ups.
They didn’t rush stages.

They understood what phase they were in, what mattered most right now, and what they were building towards.

If you’ve had ACL surgery and feel unsure, behind, or stuck guessing what you should be doing… you’re not broken. You’re just missing structure.

Comment “ACL” and I’ll send you our ACL rehab guide.
In-person and online support available

TO BOOK IN ;
📞 Call us on 07983154832
📲 WhatsApp us on 07983154832
📧 Email us at hello@move-physiotherapy.co.uk
➡️ Or, book directly using the link in our bio




23/12/2025

Wishing you a very Merry Christmas from all of us here at MOVE 🎄✨

We’re so grateful to everyone who has supported us this year… past and present members, clients, and our incredible community.

Thank you for showing up, putting in the hard work across MOVE, MOVE 360, and Wild Side Studio, and most importantly for trusting us with your health and movement 🤍

We’ve got big plans for 2026 and we can’t wait to share what’s coming.

Let’s make 2026 your year 💪

18/12/2025

Returning to sport after knee surgery or a long spell of knee pain is not about avoiding impact forever.

It is about rebuilding trust in your knee.

Change of direction.
Landing control.
Absorbing and producing force at speed.

These higher level plyometric and jumping variations are how we prepare the knee for real sport demands, not just straight line running or gym strength.

When these are progressed properly, they improve confidence, resilience, and reduce the risk of flare ups or reinjury when you get back to training and competition.

Your knee does not need protecting forever.
It needs preparing.

Comment KNEE and I will send you a free knee rehab guide

We have 1 remaining consultation available across the clinic before Christmas so if you know someone returning to spot and want to provide them with a full consultation and plan ⬇️

TO BOOK IN ;
📞 Call us on 07983154832
📲 WhatsApp us on 07983154832
📧 Email us at hello@move-physiotherapy.co.uk
➡️ Or, book directly using the link in our bio






Early knee rehab is not about fancy exercises. It is about doing the right things, at the right time, for the right reas...
16/12/2025

Early knee rehab is not about fancy exercises. It is about doing the right things, at the right time, for the right reason.

After knee surgery, these are the key pillars we focus on from week one.

1️⃣ Quadriceps isometric strength
Getting the quad to switch back on is priority number one. Strong, well activated quads help restore knee extension, reduce swelling inhibition, and make walking feel smoother and safer.

2️⃣ Knee bending tolerance
Once bending is comfortable, we reintroduce it early with intent. This improves control through squatting, sitting, and daily movements, and sets the foundation for safe gym progress later on.

3️⃣ Co contraction control
This simply means the muscles around the knee learning to work together. Quads, hamstrings, and calves all coordinating to stabilise the knee when you walk, stand, and change position.

Put together, these drills help people regain confidence, improve walking, and tolerate day to day life within the first 1 to 2 weeks post surgery.

If you have had knee surgery and want a clearer rehab path, comment KNEE and I will send you a free knee pain guide

Clinic has very little space left before Christmas so get in touch if you’ve just had surgery and need to speak to one of the team!

TO BOOK IN ;
📞 Call us on 07983154832
📲 WhatsApp us on 07983154832
📧 Email us at hello@move-physiotherapy.co.uk
➡️ Or, book directly using the link in our bio






Most people believe pain means damage, that they need a scan, that perfect form will fix everything, or that rest is the...
11/12/2025

Most people believe pain means damage, that they need a scan, that perfect form will fix everything, or that rest is the solution. The research shows a different story.

Pain is often a sign of sensitivity, not injury. Scans rarely explain why something hurts. Perfect form is not a requirement for safe movement. Rest may calm symptoms, but it does not rebuild capacity.

What actually gets you out of pain is simple.
A thorough assessment.
A clear plan.
Strength work that targets your weak links.
Consistency.

Your body is designed to move. It adapts when you challenge it, it grows when you load it, and it becomes more confident when you repeat movements that once felt threatening.

You do not need to be perfect. You just need to show up and stick to the plan.

TO BOOK IN ;
📞 Call us on 07983154832
📲 WhatsApp us on 07983154832
📧 Email us at hello@move-physiotherapy.co.uk
➡️ Or, book directly using the link in our bio






Address

MOVE, The Rookery, Spa Bottom Farm, Haggs Road
Harrogate
HG31EQ

Telephone

+447983154832

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