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

31/01/2026

The #1 Rule for Increasing Mileage 🏃‍♂️📊

If you are trying to increase your running distance, stop looking at your weekly volume and start looking at your single sessions.

The Physio Fix:
⚠️ Avoid the "Hero Run" (sudden spikes in distance).
✅ The 10% Rule: Keep any single run within 10% of your longest run from the last 30 days.

Run smart, not just far.

👇 Need a running assessment? Book Now!
https://bit.ly/49NaNGN
https://bit.ly/49NaNGN
https://bit.ly/49NaNGN

Ready to get back to your best? 🏋️‍♂️Physiotherapy is all about Recovery & Performance. Whether you're an athlete or jus...
29/01/2026

Ready to get back to your best? 🏋️‍♂️

Physiotherapy is all about Recovery & Performance. Whether you're an athlete or just trying to get through the workday pain-free, our physio team focuses on getting you moving safely and strongly.

Choose Physiotherapy for:

Exercise-based rehab to build lasting resilience.

Strength & load management so you can handle whatever life throws at you.

Returning to sport or work with confidence.

If you are dealing with a running injury, recovering from surgery, or struggling with specific joint or muscle pain, Physiotherapy is likely the right path for you!

Book now👇
https://bit.ly/45XqwBS
https://bit.ly/45XqwBS
https://bit.ly/45XqwBS

Physio or Osteo: What’s the actual difference? 🤔It’s the #1 question we get asked at the clinic! While both are experts...
27/01/2026

Physio or Osteo: What’s the actual difference? 🤔

It’s the #1 question we get asked at the clinic! While both are experts in getting you moving again, the "best" choice usually depends on your specific goals and how your body responds to treatment.

🔹 Physiotherapy often focuses on functional movement, exercise prescription, and rehab to get you back to peak performance.
🔹 Osteopathy takes a holistic, "whole-body" approach, focusing on how the skeleton, joints, and muscles work together to heal.

The honest truth? They are both highly effective!

Not sure which path to take? Comment "GOALS" below or send us a DM, and we’ll help you decide which practitioner is the right fit for your journey. ⬇️

The secret to increasing your running mileage safely. 🏃‍♂️🔒Most runners focus on their total weekly distance, but the re...
23/01/2026

The secret to increasing your running mileage safely. 🏃‍♂️🔒

Most runners focus on their total weekly distance, but the real risk lies in the single session spike.

According to new research, spiking your distance by over 30% in a single run doesn't just make you sore—it effectively doubles your risk of injury.

So, what is the rule? Compare your next run to your longest session in the last 30 days. To stay in the safe zone, keep any single run within 10% of that previous monthly max.

Protect your progress. Avoid the sudden spike.

Struggling with a running injury?
Let's get you back on track. 👇 Link in to book.

https://bit.ly/49NaNGN
https://bit.ly/49NaNGN

❄️Its not just the cold.In Winter, we tend to sit longer and move through smaller ranges. When your body gets less movem...
22/01/2026

❄️Its not just the cold.

In Winter, we tend to sit longer and move through smaller ranges. When your body gets less movement input, it responds by increasing stiffness - not because you're injured, but because it's trying to protect you.

This is a normal adaptive response. Less movement = more guarding.

One gentle reminder:
Small, regular movement is usually more helpful than forcing flexibility.

Move better, feel better - Start here 👉 Book a check-in via the link in the bio.
https://bit.ly/49NaNGN
https://bit.ly/49NaNGN
https://bit.ly/49NaNGN

Is your "Hero Run" hurting you? 🏃‍♂️📉We often track our total weekly mileage to stay safe, but a new study shows that we...
22/01/2026

Is your "Hero Run" hurting you? 🏃‍♂️📉

We often track our total weekly mileage to stay safe, but a new study shows that weekly volume isn't the only metric that matters.

The #1 predictor of injury is actually a spike in distance in a single running session.

Research suggests that sudden "Hero Runs" (increasing distance by >100% in one go) can increase your risk of overuse injury by a staggering 128%.

Don’t overreach. Keep your individual sessions consistent. A good rule of thumb? No single run should be more than 10% longer than your longest run in the last 30 days.

Train smart, not just hard.

Need help with a running injury?

Book your assessment today. 👇

https://bit.ly/49NaNGN
https://bit.ly/49NaNGN
https://bit.ly/49NaNGN

20/01/2026

A common mistake we see 👇

Waiting until you feel stiff or uncomfortable before you move. By then, your body is already protecting itself.

A better approach:
➡️Change position before stiffness sets in
➡️Add gentle rotation throughout the day
➡️Stand up every 30 minutes, even briefly

Your body doesn't need pushing - it needs regular resets.

Whether its advice, movement plans, or hands-on care, our goal is the same: help your body move well through winter and into the year ahead.

Move better, feel better - start here 👉. Book an assessment via the link in our bio.

Why do you feel tighter in Winter?Short days mean less movement and longer sitting. Your body doesn't get tight for no r...
18/01/2026

Why do you feel tighter in Winter?

Short days mean less movement and longer sitting. Your body doesn't get tight for no reason - it stiffens to protect itself when movement variety drops.

Instead of forcing big stretches, try this first:
⭐Stand up every 30 - 45 minutes
⭐Add gentle rotation (twists, shoulder rolls)
⭐Move little and often

Your body usually needs variety, not intensity.

Move better, feel better - start here 👉 Book a check-in via the link in our bio.

16/01/2026

Winter bodies don't need more willpower, they need better light 🌤️.

Short winter days weaken your internal clock signals. That affects sleep, energy , and how your body feels when you move.

One simple reset that helps:
➡️Get outside within the first 10 minutes of your day
➡️Even 5 - 10 minutes of daylight sends powerful signals to your nervous system
➡️Anchor your body to daylight, not the clock

Small inputs. Big difference

Move better, feel better - start here 👉 Book an assessment via the link in our bio

Why does your body feel heavier right now?Short winter days weaken your internal clock signals.When those signals are we...
16/01/2026

Why does your body feel heavier right now?

Short winter days weaken your internal clock signals.
When those signals are weaker, your nervous system stays in a more protective state.
That often shows up as heavier limbs, slower warm-ups, and stiffness after sitting — even without injury.

This isn’t a motivation problem.
It’s your body responding to reduced daylight.

Move better, feel better – start here →
Book an assessment via the link in our bio.



Consistency beats perfection every time.In January, small, repeatable movement does more than all-or-nothing efforts.Lif...
08/01/2026

Consistency beats perfection every time.

In January, small, repeatable movement does more than all-or-nothing efforts.
Lift a little lighter. Shorten distance before chasing pace.
If something feels off, don’t panic — adjust and keep moving.

Move better, feel better

physioandmore

January pain isn’t failure — it’s feedback.After December, routines and movement levels often change fast.That spike in ...
05/01/2026

January pain isn’t failure — it’s feedback.

After December, routines and movement levels often change fast.
That spike in activity is a common reason for stiffness and old niggles showing up.
The fix usually isn’t stopping — it’s adjusting the load.

Move better, feel better – start here →
👉 Book your assessment

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

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