Lincolnshire Physiotherapy & Sports Injuries Clinics

Lincolnshire Physiotherapy & Sports Injuries Clinics Lincolnshire Physiotherapy & Sports Injuries Clinics est. 1993 in Lincoln have expanded over the yea

LPSICs clinicians treat all soft tissue and musculoskeletal conditions. Problems treated include the following:

Back Pain
Leg Pain (Sciatica)
Neck Pain
Nerve Pain
Whiplash
Headaches
Arthritis
Tennis Elbow
Chronic Pain Problems
Knee/Ankle Dysfunctions
Shoulder Pain
Hip Pain
Hand/Foot Injuries
Work Related Injuries
Posture Related Problems
Adolescent Pains (Growing Pains)
Neurological Conditions

We also specialise in treating sports injuries and can advise on the use of a whole range of supports, braces and strapping which we sell in clinic along with tapes, hot/cold packs and relief gels. Depending upon the exact diagnosis of your condition we can offer appropriate treatments/specialists including:

Mobilisation: This is a series of manual techniques applied to the joints of the body and spine to reduce stiffness and relieve pain. Manipulation: High velocity techniques performed by the physiotherapist to restore joint movement. Soft Tissue Massage: Techniques applied to the muscles and scar tissue to improve circulation, reduce spasm and restore normal movement and function. Exercise Programmes: We use a range of tailored exercises to allow you to continue to treat your condition at home. The exercises you will be given are specifically designed to work with your muscles to stretch, build them up, correct imbalance and improve your core stability (Pilates). We will fully explain and demonstrate these exercises and recommend how frequently they are done. Postural Correction: Where the problem is caused by posture we will advise on how to correct your posture. Electrotherapy: We use electrical therapies (long and short wave ultrasound) to treat some deep seated problems and may recommend TENS machine for pain relief at home. Acupuncture Therapy: Acupuncture is practised by our physiotherapists as a way of relieving pain, especially for those who suffer with chronic pain. Research has shown that 70% of people gain relief from pain with acupuncture. The effects of acupuncture are cumulative, with a build of the effects as the treatment progresses. Our physios use it in conjunction with other skills and treatment methods. All staff performing acupuncture have undergone post graduate training, periodic training courses and are members of the Acupuncture Association of Chartered Physiotherapists (AACP) therefore are bound by a code of professional conduct and standards. Sports and Remedial Massage: For relief from sports injuries, stress, aches and pains, tension headaches and many more common ailments. TPI Screening: TPI Assessments can be performed by our TPI qualified therapist to assess whether your posture, stability, balance and body swing connection is affecting your on course golf performance. You will then be given a tailored, bespoke treatment/exercise plan to reduce your functional restrictions. For more info, click here: https://www.lincolnphysioclinic.co.uk/tpi/


If you have any further queries or would like to book an appointment, please email info@lincolnphysioclinic.co.uk or call your chosen clinic location.

02/03/2026

Has the sun been shining where you are this weekend?

In the UK we feel the pressure to get outside the second it brightens up. You never know when the next dry day is coming.

But here’s the problem.

You built strength slowly through summer.
By autumn you were at your fittest.
Then winter kept you indoors.
Less movement. Less loading. Less strength.

Now spring arrives and you go straight back to digging, lifting, twisting.

Your body is not where it was last September.

That is when backs flare up.
Shoulders strain.
Knees protest.

Gently consistent exercise each day builds strength and stability.
Small amounts done often protect you far more than one big gardening session.

The exercises on our page are designed to be preventative.
They help you stay active without setbacks.

If you are already feeling a ni**le, treatment works best when it is tailored to your specific needs.

If something does not feel right, book in and get a proper plan in place.
Book using out online system on the website of our instagram page

01/03/2026

You don’t have to accept back pain as your normal.

As an example, many people think gardening means paying for it later.
Stiff the next day.
A sore back for a week.
Avoiding certain jobs because you “know what will happen.”

That belief keeps you stuck.

When you understand what is actually driving the pain, things change.
Weak hips.
Poor load tolerance.
Lack of spinal control.

These are trainable.

With the right assessment and a plan built around you, pain reduces and strength builds.
You move with confidence again.
You bend without fear.
You garden because you want to, not because you are testing your back.

This is not about generic stretches.
It is about bespoke treatment.
Clear guidance.
Progressive strengthening.

You can treat the cause and live well.

If you are tired of planning your life around pain, get booked in.
And follow for practical strengthening exercises you can start using straight away.

27/02/2026

Daily Balance Builder for Fall Prevention

Single leg balance, 30 seconds each side
Tiptoe marching, 20 steps
Sidesteps, 10 each direction
Single leg heel raise, 10 each side

Aim for 3 to 4 times per week.
Complete 2 rounds.
Rest 30 to 60 seconds between rounds.

Benefits…
• Single leg balance improves ankle stability and reaction time. This reduces fall risk.
• Tiptoe marching strengthens calves and challenges balance while walking.
• Sidesteps activate hip abductors which keep you steady when changing direction.
• Single leg heel raises build calf strength for safer stair climbing.

This combination trains the exact muscles you use when you walk, turn and step off a curb.

If balance feels unsteady, hold a chair or kitchen counter.

Small consistent practice builds stronger balance reactions.
These exercises support general strength and fall prevention.

If you have pain, weakness, or balance concerns, contact the clinic.
We can assess you properly and create a bespoke physio treatment plan tailored to you. The link to book on our website and in our bio

24/02/2026

Step backs.

Backward stepping is one of the most important and most neglected movements in balance training.

We rarely practise stepping back.
Yet many falls happen when someone loses balance and cannot recover with a quick backward step.

What step backs improve
• Backward stepping ability
• Balance reactions
• Hip and leg strength
• Coordination and body awareness
• Confidence when moving in tight spaces
• Fall prevention strategies

Why this matters
If you trip or feel unsteady, your body needs to react fast.
Strong and practised step backs help you catch yourself.
This is real world balance training.

How often
• 3 to 5 times per week
• 2 to 3 sets
• 8 to 10 repetitions each leg
• Slow and controlled

How to do it safely
• Stand near a worktop or sturdy chair
• Step one foot back
• Gently transfer weight
• Step back to start with control
• Alternate legs

How to fit this into daily life
• Practise while waiting for the kettle to boil
• Do a set during TV advert breaks
• Add 10 reps after brushing your teeth

Small consistent practice builds stronger balance reactions.
These exercises support general strength and fall prevention.

If you have pain, weakness, or balance concerns, contact the clinic.
We can assess you properly and create a bespoke physio treatment plan tailored to you.

20/02/2026

Physio focus. Simple squats.

This is one of the most effective strength exercises for everyday life.
It uses the muscles you rely on to sit, stand, and move around your home.

Do it while you clean your teeth.
Do it while you watch TV.
Do it while the kettle boils.
Small amounts done often make a difference.

What squats help with
• Strengthens thighs and hips
• Supports sit to stand ability
• Improves leg power for daily tasks
• Supports balance and body control
• Helps with stair use and lifting
• Builds confidence with movement
• Supports independence as you age

Why this matters
• Standing up is a daily necessity
• Leg strength reduces fall risk
• Strong legs make everyday movement easier

How to do it safely
• Stand near a chair or worktop
• Feet hip width apart
• Sit back as if lowering to a chair
• Keep the movement slow and controlled
• Stay within a comfortable range

How often
• Daily if possible
• 5 to 10 repetitions
• One or two short sets
• Quality matters more than quantity

Important to know
This exercise is designed to improve general strength and function for prevention.
It is not intended to treat a specific condition.

If you have pain, weakness, or concerns with movement, contact the clinic.
We can book you in and create a bespoke physio treatment routine tailored to you.

18/02/2026

Physio focus. Arm circles.

This is a simple upper body movement you can do anywhere.
No equipment.
No floor work.
It fits easily into daily life.

Do it while the kettle boils.
Do it while the microwave finishes.
Small movements done often still count.

What arm circles help with
• Improves shoulder mobility
• Maintains joint range of motion
• Supports arm strength for daily tasks
• Helps with reaching, dressing, and lifting
• Encourages blood flow to the arms
• Reduces stiffness through the shoulders
• Supports posture and upper body control

Why this matters
• Shoulder movement is essential for independence
• Stiff shoulders can limit everyday tasks
• Gentle movement keeps joints working well

How to do it
• Stand or sit tall
• Lift arms comfortably to the side or front
• Make small controlled circles
• Change direction after several repetitions
• Stay within a pain free range

How often
• Daily if possible
• 10 to 20 circles each direction
• One or two short sets
• Focus on smooth controlled movement

Important to know
This exercise is designed to support general strength and mobility for prevention.
It is not aimed at treating a specific shoulder problem.

If you have pain, weakness, or ongoing shoulder issues, contact the clinic.
We can book you in and create a bespoke physio treatment routine tailored to you.

16/02/2026

Do you have tight and/or weak hips?
You might not even realise it.

Here are six beginner exercises that gently wake up your hip flexors and build real strength.

Use them together or on their own.

Leg circles
• What it does
Improves hip mobility and joint control.
Helps lubricate the hip joint.

• How often
10 circles each direction.
1 to 2 sets per side.
Daily or every other day.

Leg swings
• What it does
Builds dynamic strength.
Improves balance and coordination.

• How often
10 to 15 swings per leg.
1 to 2 sets.
3 to 5 times a week.

Knee lift and hold
• What it does
Strengthens hip flexors and core.
Improves single leg stability.

• How often
Lift and hold for 5 to 10 seconds.
5 reps per side.
3 to 4 times a week.

Straight leg forward
• What it does
Targets hip flexors through control.
Builds strength without impact.

• How often
8 to 12 reps per leg.
1 to 2 sets.
3 times a week.

Seated frog
• What it does
Opens inner hips and groin.
Improves range of movement.

• How often
Hold for 20 to 40 seconds.
2 to 3 times.
Daily if comfortable.

Half butterfly
• What it does
Improves hip rotation.
Reduces stiffness from sitting.

• How often
Hold for 20 to 40 seconds each side.
2 reps.
Daily or after exercise.

Why these exercises work better together
• Strength and mobility improve at the same time
• Hips move with more control
• Reduced tightness and compensation patterns
• Better balance between left and right sides

Why hip strength matters in everyday life
• Easier walking and climbing stairs
• Better posture when sitting or standing
• Reduced lower back and knee strain
• More confidence getting up from the floor
• Stronger foundation for all movement

You do not need long workouts.
Consistency beats intensity.

Which one feels hardest for you?

Important to know
This exercise is designed to improve general strength and function.
It is not intended to treat a specific condition.

If you have pain, weakness, or concerns with your hips, contact the clinic.
We can book you in and create a bespoke physio treatment routine tailored to you.

11/02/2026

Physio focus. Heel taps.

This is a simple balance and coordination exercise that fits easily into daily life.
No equipment.
Very little space.
Easy to repeat often.

Do it while the kettle boils.
Do it while the microwave finishes.
Do it while you clean your teeth.
Do it while waiting for the toaster to pop.
Small moments add up.

What heel taps help with
• Improves balance and weight control
• Strengthens hips and legs
• Trains safe stepping and foot placement
• Improves coordination and body awareness
• Supports confidence when moving around the home
• Helps reduce fall risk over time
• Encourages controlled movement rather than rushing

Why this matters
• Many falls happen during small steps
• Controlled stepping supports safer movement
• Balance improves with regular practice

How to do it safely
• Stand near a worktop or chair
• Shift weight onto one leg
• Lightly tap the heel forward or to the side
• Bring the foot back with control
• Stay within a comfortable range

How often
• Daily if possible
• 10 to 20 taps each side
• One or two short sets
• Focus on slow, steady movement

Important to know
This exercise is designed to improve general strength and balance for prevention.
It is not intended to treat a specific condition.

If you have pain, weakness, or ongoing balance concerns, contact the clinic.
We can book you in and create a bespoke physio treatment routine tailored to you.

09/02/2026

Physio focus. Side to side rocking.

This is a gentle but powerful balance exercise.
You shift your weight from one leg to the other in a controlled way.
It mirrors how you move during everyday tasks.

Do it while the kettle boils.
Do it while the microwave finishes.
Do it while you clean your teeth.
Do it while waiting for the toaster or making a brew.
Small moments count.

What side to side rocking helps with:
• Improves balance and weight transfer
• Strengthens hips and legs
• Trains control during stepping and turning
• Supports confidence when standing and walking
• Improves body awareness
• Helps reduce fall risk over time
• Encourages smoother movement between steps

Why this matters:
• Safe movement relies on controlled weight shift
• Many stumbles happen during transfers
• Practising this builds real world stability

How to do it safely:
• Stand near a worktop or chair
• Feet hip width apart
• Gently shift weight onto one leg
• Pause briefly
• Shift back to the other side with control

How often:
• Daily if possible
• 30 to 60 seconds at a time
• One or two short sets
• Keep the movement slow and steady

Important to know…
This exercise is designed to improve general balance and strength for prevention.
It is not intended to treat a specific condition.

If you have pain, weakness, or balance concerns, contact the clinic.
We can book you in and create a bespoke physio treatment routine tailored to you.

05/02/2026

Physio focus. Simple step ups.

Using the bottom stair is a powerful way to build leg strength and confidence for everyday life.
This movement mirrors what you do every time you use the stairs.

What step ups help with
• Strengthens thighs and glutes
• Improves power for climbing stairs
• Supports safe transfers and standing
• Builds balance and coordination
• Improves confidence on steps and kerbs
• Reduces fall risk in daily environments

How to do it safely
• Use the bottom stair only
• Hold the handrail or wall
• Step up with control
• Step down slowly
• Change leading leg regularly

How often
• 3 to 5 times per week
• 2 to 3 sets
• 6 to 10 repetitions each leg
• Rest as needed between sets

Why this matters for older adults
• Stair strength is key for independence
• Strong legs support safer movement at home and outdoors
• Practising this movement builds real world confidence

Important to know
This exercise is designed to improve general strength and function.
It is not intended to treat a specific condition.

If you have pain, weakness, or concerns with stairs, contact the clinic.
We can book you in and create a bespoke physio treatment routine tailored to you.

It is with heavy heart that we announce the closure of our South Lincoln clinic that has been part of the North Hykeham ...
30/01/2026

It is with heavy heart that we announce the closure of our South Lincoln clinic that has been part of the North Hykeham community for over twenty years. 🥺

Due to a significant drop in NHS referrals because the contracted 'fair choice' clause has not been given to patients in favour of other NHS providers, along with continuously increasing operating costs we have had to re-evaluate our business model to concentrate on our other locations to ensure the longevity of our business and the maintenance of patient care which is at our heart.

Patients are welcome to follow their clinician and our exemplary service to any one of our other seven clinics at their request. We hope that those who can, will continue with our service.

We wish all the patients that have attended South Lincoln Physiotherapy the very best in the future and thank you for your support over the years. 🙏🏻💙

Address

Lincoln

Opening Hours

Monday 8am - 8pm
Tuesday 8am - 8pm
Wednesday 8am - 8pm
Thursday 8am - 4pm
Friday 8am - 4pm

Telephone

+441522529000

Website

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Our Story

2018 marks Lincolnshire Physiotherapy and Sports Injuries Clinics’ 25th anniversary. The first clinic was established at Cabourne Court, Lincoln in 1993. Since then the group has expanded to include 8 clinics across the county.

LPSIC physiotherapists are able to treat all soft tissue and musculo-skeletal conditions including back, neck and shoulder pain. Our experienced and a highly motivated team of physiotherapists are on hand to help you whether you need a single session or a series of appointments.

We specialise in treating sports injuries and can advise on the use of a wide range of supports, braces and strapping.

In addition we can offer TPI assessments by our fully qualified TPI. The therapist will assess whether your posture, stability, balance and body swing connection is affecting your on course golf performance. You will then be given a tailored, bespoke treatment/exercise plan to reduce your functional restrictions