Nettleham Physio&Pilates

23/03/2026

Been diagnosed with arthritis but still thinking about running? 🏃‍♂️

The good news is—staying active can actually help manage your symptoms when done the right way. Running isn’t always off the table, but it’s important to approach it carefully.

Check out the article below for our top physiotherapy tips on how to run safely, reduce joint strain, and keep doing what you love 👍

Want to start running but not sure where to start? 🏃

To give you a helping hand, we asked two physiotherapists. Dr Roanna Burgess and Peter Dimbleby, for their expert tips and advice on running if you have arthritis.

Read them here: https://www.arthritis-uk.org/news/2024/january/running-with-arthritis-physiotherapists-tips-on-running-and-avoiding-injury/

18/03/2026

💤 Struggling with sleep? Try these simple tips:

🛏 Bedroom habits
• Keep your bedroom calm, dark, and clutter-free
• Avoid screens before bed (phones, tablets, TV)
• Make sure your mattress & pillows support you properly

⏰ Routine matters
• Go to bed and wake up at the same time daily
• Get natural light in the morning
• Avoid daytime naps

🌿 Healthy habits
• Cut caffeine after midday
• Avoid alcohol before bed
• Don’t eat heavy meals late

🏃‍♂️ Stay active
• Regular exercise helps improve sleep
• Avoid intense workouts close to bedtime

🧘‍♀️ Relaxation
• Try breathing exercises or a warm bath before bed

📓 Track your sleep
• Keep a diary to spot patterns and triggers

⸻
💤Persistent sleep issues? It could be linked to pain, stress, or fatigue—Physiotherapy may help 👍

Are you getting enough sleep? 💤

Getting the right amount of good quality sleep has many benefits for our physical and mental health.

Evidence suggests it’s just as important as having a healthy diet and doing regular exercise.

Read our tips for getting a good nights sleep: https://www.arthritis-uk.org/information-and-support/living-with-arthritis/health-and-wellbeing/sleep/

18/03/2026

💤 Struggling with sleep? Try these simple tips:

🛏 Bedroom habits
• Keep your bedroom calm, dark, and clutter-free
• Avoid screens before bed (phones, tablets, TV)
• Make sure your mattress & pillows support you properly

⏰ Routine matters
• Go to bed and wake up at the same time daily
• Get natural light in the morning
• Avoid daytime naps

🌿 Healthy habits
• Cut caffeine after midday
• Avoid alcohol before bed
• Don’t eat heavy meals late

🏃‍♂️ Stay active
• Regular exercise helps improve sleep
• Avoid intense workouts close to bedtime

🧘‍♀️ Relaxation
• Try breathing exercises or a warm bath before bed

📓 Track your sleep
• Keep a diary to spot patterns and triggers

⸻

Persistent sleep issues? It could be linked to pain, stress, or fatigue—Physiotherapy may help 👍

Are you getting enough sleep? 💤

Getting the right amount of good quality sleep has many benefits for our physical and mental health.

Evidence suggests it’s just as important as having a healthy diet and doing regular exercise.

Read our tips for getting a good nights sleep: https://www.arthritis-uk.org/information-and-support/living-with-arthritis/health-and-wellbeing/sleep/

12/03/2026

Prioritise your health! 🌿

Try habit stacking—adding small, positive actions to your existing routine—to gradually build a healthier lifestyle. Simple changes done consistently can lead to big improvements in your movement, strength and overall wellbeing.

09/03/2026

Newly diagnosed with Osteoporosis?
Click on the link below for further information and help

13/02/2026

🌿 Acupuncture for Pain Relief🌿

Nettleham Physio&Pilates offers acupuncture as part of physiotherapy care, in line with guidance from the Acupuncture Association of Chartered Physiotherapists (AACP).

✅ Helps relieve muscle and joint pain
✅ Can reduce back, neck, shoulder, and knee pain
✅ Stimulates the nervous system to release the body’s natural painkillers
✅ May ease muscle tension and inflammation
✅ Supports improved movement, function, and recovery

Acupuncture is delivered by fully qualified chartered physiotherapists and is tailored to your individual needs as part of a safe, evidence-informed treatment plan.

Get in touch to see if acupuncture could help manage your pain and support your recovery.

🛡️ Safety in acupuncture - built into every step of clinical practice.

As physiotherapists, we don’t simply learn where to place a needle. We train extensively in anatomy, clinical reasoning, and risk management to ensure treatment is both effective and safe.

Here’s how we actively reduce risk:

🔹 Clean Needle Technique
Single-use, sterile needles. Strict infection control. Clear procedural standards.

🔹 Advanced Anatomical Knowledge
Detailed understanding of musculoskeletal and neurovascular structures ensures precise, appropriate application.

🔹 Ongoing Monitoring
We assess before, during, and after treatment - adapting based on patient response and clinical findings.

Acupuncture within physiotherapy is not just a standalone therapy. It’s delivered within a regulated healthcare framework, underpinned by postgraduate-level training and professional accountability.

For us, safety isn’t an afterthought - it’s the foundation.

Professional standards. Always.

08/02/2026

Talking supports both your physical and mental wellbeing.
Sharing your thoughts and feelings helps release stress, reduces loneliness, and makes problems feel more manageable. It also strengthens connections and reminds you that you’re not alone. Reaching out isn’t weakness—it’s self-care. 💬💙

05/02/2026

01/02/2026

Mental health matters for men.
Carrying everything alone can increase pain, slow recovery, and hold you back. Talking isn’t weakness—it’s part of getting stronger, recovering better, and staying healthy long term.

Talking can help you through puzzling times, why not join us for a brew, biscuit and a chat? 🧩

Every Monday 7-9pm (excluding bank holidays) for any man 18+.

The groups are completely FREE and there’s no registration needed. Just turn up!

Visit our website to find your nearest group or drop us an email to info@andysmanclub.co.uk to join our online groups ❤️

29/01/2026

This could be life saving! Do take the opportunity if you qualify ❤️

Free Cardiac Screenings for 14 – 35 year-olds
Saturday 28th and Sunday 29th March 2026
Lincoln Bishop University

In memory of Mike Harper 1997-2024

We’re proud to share that Lincoln Bishop University has provided space on campus for 2 days of free cardiac screenings. The family of Mike have asked us to share this with all of our students and our local community.

Mike’s parents Roy & Tracy Harper want anyone aged 14-35 to have the opportunity of a free cardiac screening, in partnership with Cardiac Risk in the Young - CRY.
Please see attached further details on how to reserve your place.

The parent perspective is that ‘if Mike had been screened, he would probably have been with us today. We don't want anyone else to lose anybody in this cruel and shocking way. Increased awareness and screening can only help.’

For more information about Mike - proud Lincolnian, Imps Fan, footballer and runner, here is a link to his memorial page https://www.c-r-y.org.uk/mike-harper/

Book your place: https://www.testmyheart.org.uk/private/

Please note that screenings are limited so we kindly ask that you only book a place if you are confident you can attend. Missed appointments can lead to wasted fundraising and may prevent others from accessing screenings.

26/01/2026

Shout out to The Lincolnshire Runner for excellent service and very comfortable running shoes!
Thank you 🏃

22/01/2026

Stress doesn’t just live in your mind — it lives in your body. See below for some emergency stress stoppers!

Chronic stress can lead to:
• Headaches, brain fog & poor sleep
• High blood pressure & heart strain
• Weakened immunity (getting sick more often)
• Gut issues like bloating, reflux & IBS
• Muscle tension, neck & back pain
• Hormonal imbalance & weight gain
• Skin flare-ups & hair thinning
• Burnout, anxiety & low mood

Your body keeps the score.
Rest isn’t a luxury — it’s maintenance.

STOP ❤️

Hit save for that moment when you need stress relief in a hurry!