Perform Ready Physiotherapy

28/07/2025

🏆 Back to back European Champions!

Some result last night for the Lionesses, to retain their European title...

And beat the tournament favourites Spain in the process...

And on penalties!!!

Did you know that one of your Perform Ready physio's works with England football?

Those with an eagle eye might have already worked this out...

Having seen the England shirt hanging on the wall...

Or some of the photos up on the wall at our Implexus Gym clinic.

So who is it?

It's Andy Barker.

Did you guess right?

Andy has worked as a consultant physio with England, on both the men's and women's pathway since 2018...

Even looking after several of last night's superstars!!!

He combines this consultancy role with his work at Perform Ready...

And as he's not back in camp now until September, Andy has additional clinic availability over the next month or so...

And the capacity to take on some more new clients!!!

So if you are looking to see Andy at our Leeds clinics, either at our Implexus Gym or Weetwood Hall Hotel base, then get in touch!

Have a great week!

Yours in Health,

The Perform Ready Team

21/07/2025

Having enough ankle movement is key to help you function properly.

Whether walking or running...

Squatting in the gym...

Or even everyday tasks like getting up or down the stairs...

You need a certain level of ankle movement to do these tasks!

If you don’t have enough ankle movement...

The body is clever (sort of) and it will cheat and use something else.

Other muscles or joints take over, and compensate for the ankle...

Which helps in some way, as your body (and brain) is working around the issue of a lack of ankle movement...

But this can cause other issues...

As the muscles and joints that take over, then they have to do their own job, plus the job of the ankle!

This can cause overuse issues and pain at other areas of the body, such as the knee, hip and even at the lower back!

And this is super common...

Given that the ankle is the most injured joint in the body!

There are not too many people we have met in the clinic that have not injured their ankle at some point...

Even if this was just a simple 'roll' of the ankle.

A key feature of restoring and maintaining ankle movement is frequency.

You just have to do the reps.

You've probably heard the phrase...

'You either use it, or lose it'...

And this is 100% true for the ankle.

Day to day, the closest you will get to end of range ankle movement is coming down the stairs...

But even that isn't going to use all your available ankle range.

And it is true that if you don't use something, like your available ankle range of movement, then the brain will take this as a signal that you don't need it anymore!

So you will lose it!

So to counteract this...

Try keep your ankles moving!!!

If you train in the gym, here is an easy way to help you improve your ankle mobility.

Try it as part of your warm up...

Or in-between your exercises when you are resting.

>>> https://www.youtube.com/watch?v=1H3vy7luClw

As always any questions just give us a shout.

Just get in touch and one of the team will get right back to you.

Have a happy and active week!

The Perform Ready Team

PS. Tomorrow is a big day as we open the doors to our second clinic in Leeds, at Weetwood Hall Hotel!

This clinic is primarily an injection therapy and imaging clinic...

But we do have a limited number of physiotherapy appointments also available between 14:00 and 19:00.

Get in touch to find out more.

Perform Ready Physio

Physiotherapy | Injections | Sports Massage

Leeds | Manchester

14/07/2025

We are ready to open our doors at our NEW clinic!

Our second Leeds clinic will be based at the Weetwood Hall Hotel in Far Headingley.

Our first clinic here starts next week (Tuesday 22nd July 2025)...

And will see our Leeds physiotherapy and injection lead, Andy Barker, holding a weekly clinic at this new location.

The clinic rooms and waiting area has just undergone recent renovations...

So we can’t wait to welcome you!

This new clinic does not affect our main clinic in Leeds (Implexus Gym) or our Manchester clinic, based at the GB Taekwondo Centre...

But has been set up to offer additional availability, primarily as a specialist injection therapy and imaging clinic.

We may have a limited number of physiotherapy appointments also available...

So if you are looking for an appointment in Leeds, and this location works better for you, whether that’s for an injection, or physiotherapy appointment, just let us know!

Have a happy and healthy week!

Yours in Health

The Perform Ready Team

PS. All our injections services are also available at our Implexus Gym site.

You can find out more about all our injection therapy services by heading here…

https://www.performreadyclinic.com/injection-clinic/

…

Perform Ready Physio

Physiotherapy | Injections | Sports Massage

Leeds | Manchester

10/07/2025

Maybe it's before (or after) a run...

As part of your gym workout...

Or in your yoga or pilates session...

The feeling to stretch your calf muscles is common.

But...

A lot of people do it wrong!

So here's 3 tips to help you out...

#1 Make Sure You Actually Need To Stretch Them

Just because your calves feel tight...

Does not actually mean they are tight (and in turn need stretching).

Check out this recent video we posted about how to check your ankle movement and ensure you stretch or mobilise the right problem…

https://www.youtube.com/watch?v=B5UUsM4F7rE&t=5s

#2 Avoid Static Stretching

Static stretching (holding a stretch for a prolonged period of time) can reduce the ability of a muscle to produce force.

Not the ideal prep for your body prior to a hard workout or run!

So avoid this type of stretching prior to exercise...

And save this type of stretching for after exercise i.e. as part of your cooldown.

#3 Strengthen Your Calves

Improving the capacity of your calves (ability of the muscles to work well) can reduce the incidence of calf 'tightness.'

Exercise like calf raises and plyometrics (box jumps, hops) are a great way to train the calves and improve capacity.

This is important if you do a lot of walking, and especially running...

So if you don't already, add some calf strength work to your training.

Hope this helps!

The Perform Ready Team

PS. Need some additional help with a ni**le (like calf tightness) or something else then get in touch.

Send us a DM and one of the team will get right back to you asap!

07/07/2025

Did you know there is a link between poor ankle movement and injury?

Put simply...

If you have poor ankle mobility you are more likely to get injured!

And this includes injuries not just at the ankle, but elsewhere in the body too!!!

Given the ankle is the most commonly injured joint in the body...

We're guessing you have probably injured it before.

Maybe you just rolled it a little...

Or maybe you did something more serious, and this injury stopped you from exercising for sometime.

Either way, making sure you have good ankle mobility is key...

If you want to stay injury-free.

Here's how to test it out...

And how to work out what sort of mobility exercises (mobilisations or stretching you need to do)...

If you find a problem...

https://www.youtube.com/watch?v=B5UUsM4F7rE&t=5s

30/06/2025

Whilst isolating the lower neck joints is impossible…

You can bias movement in certain areas of the neck.

This simple chin tuck is exercise hits the lower neck joints.

If you spend a lot of time sat at a computer then there’s a fair chance this area of your neck could do with some TLC.

Try this exercise to help.

3 x 10 reps.

You don’t need to place your fingers on your chin, but it can help to guide the movement if you are struggling.

Hope this helps!

26/06/2025

Want to improve your neck mobility?

Here’s a scalene stretch.

The scalenes are a group of muscles that sit at the side of your neck, and help you rotate and bend your head to the side.

To stretch the scalenes…

1. Take your ear to your shoulder

2. Add over pressure using your hand

3. Hold for 3 seconds

4. Return to start

5. Repeat (3 x 10)

To stretch the scalenes on the left, take your right ear to your right shoulder.

To stretch the scalenes on the right, take your left ear at to your left shoulder.

Give it a go…

Any questions just shout!

PS. You can smile…

And you do not need to be super serious like physio Andy when performing this exercise!!!

23/06/2025

The neck is definitely one area of the body that if it kicks off...

Is hard to forget about!

It might not only stop you enjoying your training...

But can often give you grief when you doing everyday tasks like sat at your desk at work...

Driving...

And even sleeping!

Painkillers might take the edge off, but the longer you have neck pain...

The less effective those painkillers often become!

For most other areas of the body, like the hips, shoulders or backs...

Most people kinda have an idea of the sorts of exercises that might help...

And if not...

There is a mountain of examples online.

But there is less guidance out there for the neck!

So here's some help...

The video here shows one of our favourite neck mobility exercises....

https://www.youtube.com/watch?v=7BMEXEjApl4

To do this exercise...

Place the top of your head on the floor...

Then slowly roll the head forwards and backwards...

Then slowly roll the head clockwise and anti-clockwise.

Try 10 reps in each direction.

Rest for 30 seconds...

Repeat x 3.

Hope this helps!

The Perform Ready Team

A great exercise to mobilise the cervical spine (neck).Aim to place the crown of the head on the floor...Then slowly roll the head forwards and backwards...C...

19/06/2025

We won't lie...

Sometimes you might need to do a little bit of work to get back fit (i.e. some exercises).

But we will never give you more than you need...

With our aim always to get you back to 100% safely, but as quickly as possible.

Needs some help with an injury or ni**le that is stopping you enjoying your training?

Then drop us a message and we'll get right back to you!

18/06/2025

We've just opened up 3 spaces to join our 'Ready To Perform' programme!!!

The programme is designed to get you back to the activities you enjoy the most, pain-free.

Got plans to run a 10k race later this Summer...

Compete in your first Hyrox...

Or just want to train consistently without worry that your injuries will hold you back...

Then this is for you!

Get over £350 worth of elite care...

For just £199.

Find out more here...

https://www.performreadyclinic.com/ready-to-perform/

16/06/2025

As we approach the mid-point of 2025...

We hope that this year has been good to you...

And that you are happy and healthy!

Naturally, at this time of year, as the weather is better...

Many people, maybe you, want take advantage of this...

And get outside!

That might include longer outdoor walks on a weekend...

Early morning or post work runs.

We often see a ‘peak’ in this type of activity at this time of year and in turn...

A ‘peak’ in tendon, muscle and joint injuries in the clinic.

So to stop this happening to you, here is 3 tips to stay in tip-top shape this Summer...

#1 Start Easy

Especially if your training has not been as consistent as you would have liked...

And/or you are trying a new activity, or an activity you have not done for some time...

Don’t start at 100 mph!

Start easy, then build things up.

It’s better to do it this way...

Rather than go to hard...

And break!

#2 Progress Sensibly

This links nicely with #1...

As once you get going, you want to progress things on.

As a general rule, increases of 10-20% are usually safe and will help you avoid a ‘spike’ in load...

Which the body often does not respond well to!

As an example, if you covered 20km running across a training week, the next week, look to increase distance by (2-4km) for that week.

#3 Listen To Your Body

If your body does start to creak, that does not mean you need to stop...

But you do need to listen.

If you are starting with a ni**le or pain, that you cannot seem to shift, then think about easing off for a day or two.

Bike instead of run.

Hit the gym rather than that long walk.

Just because your schedule says you have [x] session to do, does not mean you have to do it.

Maybe you’ve had a couple if night’s poor sleep...

And your boss at work is on your case.

You might feel you are running on empty, but that’s ok.

Rest and recover, and then try go at it again the following day.

Hope this helps!

Andy & The Perform Ready Team

12/06/2025

Jo was struggling with elbow pain...

With everyday tasks...

And also in the gym.

Got a ni**le or injury that you can't seem to shift?

Give us a shout and we'll do out best to get you back to 100%...

As quickly as possible...

So you can get back to doing the things you enjoy the most without pain...

Or the fear that the problem will come back!