Physio & More

Physio & More Our therapists are here to help guide you to physical freedom. Our aim is to aid your progress through every stride!

Give us a call today on 0208 546 6464 or visit our website to find out more
www.physioandmore.co.uk

Know someone in pain who keeps putting off seeing a physio? Here's the nudge they need — and there's £20 in it for both ...
12/05/2026

Know someone in pain who keeps putting off seeing a physio? Here's the nudge they need — and there's £20 in it for both of you. 👇

We hear it every week: "I should have come in months ago." Don't let a friend or family member say the same.

✨ How it works:
1. Send them this post
2. They call us to book and mention your name
3. They get £20 off their first appointment
4. You get £20 off your next visit - our thank you

Physio, chiropractic, sports massage, ultrasound or guided injections — the offer covers all of them.

📞 Call to book: 0208 546 6464
📍 169 Richmond Road, Kingston upon Thames, KT2 5DA

T&Cs apply.

06/05/2026

The Ultimate Cycling MOT: Are you ready for the season? 🚴♂️🛠️

We are wrapping up our cycling workshop series with the big one! If you are getting back on the road now that the sun is finally out, making sure your body can handle the mileage is just as important as servicing your bike.

In this final video, we bring it all together: the injuries, the tests, and the fixes!

🛑 The Big 4 Injuries to Watch For:

> Lower back pain from prolonged forward bending.

> Knee pain (patellofemoral syndrome) from poor tracking.

> Tendinopathy (inflamed tendons losing their power).

> Neck strain from holding that aggressive, aero posture.

🔥 The Pass/Fail Tests:
Can you hold a side plank for 60 seconds? Can you hold a 70-degree wall sit for a minute? If not, these are your body's weak links!

🛠️ The Solutions:
To bulletproof your body, keep watching until the end where we run through the top corrective movements:
1️⃣ ITB Wall Stretch – To keep your kneecap tracking smoothly.
2️⃣ Single-Leg Glute Bridges & Clamshells – To fire up the glutes and stabilize your pelvis.
3️⃣ Romanian Deadlifts (RDLs) – To build a strong posterior chain and protect your lower back.

👉 How many of these exercises are part of your weekly routine? Let us know in the comments! If you want a full, personalised movement assessment to figure out exactly what your body needs to ride pain-free this spring and summer, click the link in our bio/profile to book a session with our Kingston team!

29/04/2026

The 4 Most Common Cycling Injuries 🚴♂️💥 (And how to test if you're 'bulletproof')

Riding hard or logging heavy miles? In this snippet from our workshop, we cover the top 4 non-traumatic injuries cyclists run into—and then we put everyone in the room through some pass/fail tests!

Here is the breakdown of what to watch out for:

1️⃣ Lower Back Pain: Experienced by up to 10% to 60% of pro cyclists due to prolonged flexion and muscle fatigue.

2️⃣ Patellofemoral Pain Syndrome: Knee pain caused by irritation between your kneecap (patella) and thigh bone (femur).

3️⃣ Tendinopathies: Overloaded, inflamed tendons that lose their elasticity and power-generating capabilities.

4️⃣ Neck Pain: Discomfort from sustained looking up while holding that aggressive, streamlined cycling posture.

🔥 The "Bulletproof" Tests we did in the room:

The Side Plank (1-minute hold): Great for assessing your lateral core stability.

The Wall Sit (1-minute hold at 70°): Tests your isometric quad strength. Unsurprisingly, the cyclists in the room passed this with flying colours!

💡 Bonus ITB Stretch at the end: Watch until the end to see the ITB wall stretch. Keeping your iliotibial band loose is critical because a tight ITB will literally pull your kneecap outward out of its natural groove!

👉 Can you hold a side plank and a wall sit for a full minute? Give it a shot and drop your pass/fail results in the comments! If any of these 4 injuries are holding you back, click the link in our bio to book a session with our team.

22/04/2026

Can you pass our ultimate cycling "Bulletproof Tests"? 🚴♂️🛡️

As we dive headfirst into the London cycling season, making sure your body can handle the extra mileage is key. In this clip from our recent workshop, we put the riders through our favourite pass/fail assessments.

If you pass, you're in great shape! If you fail, it simply highlights the exact areas you need to work on to prevent injury.

In this video, we're testing two crucial areas:

🔥 Test 1: The Side Plank (Pelvis Stability)
Can you hold perfect form for 60 seconds on each side? This ensures your lateral core can keep your pelvis stable while your legs generate power.
🔥 Test 2: The Wall Sit (Knee Health & Quad Endurance)
Can you hold a 70-degree wall sit for 60 seconds? This builds the isometric endurance your quads need to protect your knees on long climbs.

As you can see, there were plenty of quivering muscles and laughs during the session, but unsurprisingly, our London cyclists crushed the quad challenge! 🦵💥

👉 How do you match up? Give both tests a go and let us know your times in the comments below! And if you want a complete, tailored movement assessment to make sure you're ready for the sunny miles ahead, click the link in our bio/profile to book a session with our team today!

15/04/2026

Are you truly "bulletproof" in the saddle? Let’s find out. 🚴♂️🛡️

As we kick off the cycling season piling on the miles is at the top of everyone's to-do list. But riding strong and pain-free requires more than just leg power, it takes serious core and pelvic stability.

In this clip from our recent workshop, we put the group through our "Bulletproof Tests." These are simple pass/fail assessments. If you can pass, amazing! If you fail, it simply highlights the exact area you need to work on to prevent injury.

First up: The Side Plank.
This isn't just about showing off your abs; it's about making sure your lateral core can keep your pelvis stable while your legs are pumping power into the pedals.

As you can hear from the groans in the video, a 1-minute hold is harder than it looks! 😅

👉 The Challenge: Drop into a side plank right now. Can you hold it with perfect form for 60 seconds on each side?

Let us know your time in the comments! And if you want to run through the full list of our Bulletproof Tests to prep for the sunny riding season ahead, click the link in our bio/profile to book a session with our London team!

If chasing your kids counted as a workout… most parents would be in elite condition by now.But between the running aroun...
09/04/2026

If chasing your kids counted as a workout… most parents would be in elite condition by now.

But between the running around, lifting, bending and very little rest, it’s no surprise many people end up feeling stiff and achy by the end of the holidays.

A little movement for YOU goes a long way too.

08/04/2026

The sun is finally out in London, it’s Easter weekend, and the official cycling season is HERE! ☀️🚴♂️🙌

With the warmer weather and a long weekend ahead, thousands of us are getting back in the saddle to clock up those bank holiday miles.

But if your bike has been sitting in the shed all winter, going from zero to hero can sometimes shock the body!

Before you push through the pain, check out this quick breakdown of the most common non-traumatic injuries cyclists face when ramping up their miles:

➡️ Lower Back Pain: Affecting up to 60% of professional cyclists due to prolonged forward bending on long rides.

➡️ Patellofemoral Pain Syndrome: That classic front-of-the-knee ache caused by the kneecap and thigh bone not tracking smoothly.

➡️ Tendinopathy: Overloaded, cranky tendons (like the Achilles or patellar) that lose their spring.

➡️ Neck Pain: Caused by holding your head up to look at the road while your body is leaned forward in that aerodynamic position.

Awareness is the first step to prevention.

A proper bike setup and some targeted strength work will keep you riding strong all through the spring and summer.

👉 Dusting the bike off this weekend? Drop a comment with where you're riding, or click the link in our bio/profile to book a movement assessment with our Kingston team to make sure you stay pain-free!

You don’t need a full workout to help your body feel better when life gets busy and routines are all over the place.A fe...
06/04/2026

You don’t need a full workout to help your body feel better when life gets busy and routines are all over the place.

A few small moments of movement throughout the day can make a difference.

Walk a lap, do a few stretches. Small movements still count.

You don’t need a full workout to help your body feel better.Tiny bits of movement throughout the day can help reduce sti...
03/04/2026

You don’t need a full workout to help your body feel better.

Tiny bits of movement throughout the day can help reduce stiffness and keep your joints feeling more comfortable, especially when routines are all over the place.

Try this:

✔ Waiting? Walk
✔ Watching? Stretch
✔ Brushing? Calf raises

Little progress each day adds up to big results.

If pain or stiffness is getting in the way, we’re here to help.

The clocks changing can feel minor, but your body often notices the difference.Less sleep, a shifted routine, and a smal...
30/03/2026

The clocks changing can feel minor, but your body often notices the difference.

Less sleep, a shifted routine, and a small disruption to your normal rhythm can leave you feeling tighter, flatter, and a bit more achy than usual.

This simple 3-move reset is an easy way to help your body adapt:

5 deep breaths
10 shoulder rolls
30-second forward fold stretch

It only takes a moment and can be done before bed, first thing in the morning, or even while the kettle boils.

Small habits like this can make a real difference to how you move and feel.

Save this for later or send it to someone who always feels the clock change.

That "pop" is the sound everyone dreads, but the real enemy is usually the silent buildup.Whether you’re a weekend warri...
19/03/2026

That "pop" is the sound everyone dreads, but the real enemy is usually the silent buildup.

Whether you’re a weekend warrior or a dedicated athlete, most injuries aren't a freak accident—they’re the result of skipped warm-ups and repetitive strain that you’ve been ignoring. 🛑

The good news? You don’t have to wait for something to break to start fixing it. Small tweaks to your form and routine now mean a full season of doing what you love later.

Why wait for the pain?
At Physio & More, our workshops are designed to help you:

Identify "quiet" strain before it becomes a loud problem.

Master effective warm-ups tailored to your sport.

Keep your body in peak condition all year long.

Don't let a "quiet" injury bench you. ---
https://eubook.nookal.com/bookings/book/CB9F2AEF-Ed1E-266c-4DD4-2EBc9C09ad0E/location/PLMYU?fbclid=IwY2xjawQmNCdleHRuA2FlbQIxMABicmlkETFzWEZoU3Y5SFhrRXo4eGhTc3J0YwZhcHBfaWQPNTE0NzcxNTY5MjI4MDYxAAEeHDoVlGx23Ifm2tYQ3deeLZaRcouExic3kthg4y7Jtn0OovsNDaOt71fnwD4_aem_5XIJVORy4-l3fFxtY-DzAA

Address

Strand House 169 Richmond Road
Kingston Upon Thames
KT25DA

Opening Hours

Monday 8:30am - 8pm
Tuesday 8:30am - 8pm
Wednesday 8:30am - 8pm
Thursday 8:30am - 8pm
Friday 9am - 7pm
Saturday 8:30am - 2pm
Sunday 10am - 3pm

Telephone

+442085466464

Website

https://eubook.nookal.com/bookings/book/CB9F2AEF-Ed1E-266c-4DD4-2EBc9C09ad0E/location/P

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