Myos & Motus

Myos & Motus MSK rehab & recovery for active adults in pain. From rehab back to performance. Book via website.

Stretching and strengthening often get talked about as if they’re competing ideas. They’re not — they just do different ...
14/01/2026

Stretching and strengthening often get talked about as if they’re competing ideas. They’re not — they just do different things.

Stretching is good at changing range of motion and the sensation of tightness. It can be useful for comfort and mobility.

Strength training is good at increasing tissue capacity — how much load your muscles, tendons, and joints can tolerate — and that’s what seems to matter most for injury risk and long-term resilience.

The problem isn’t stretching. It’s expecting stretching to do a job that strengthening is better suited for.

Different tools. Different outcomes. Better results when they’re matched properly.

If you’re dealing with recurring injuries or want help building a programme that actually reduces your risk, feel free to get in touch.

Most people think recurring injuries are bad luck or a fragile body.In reality, it’s usually repeat exposure to the same...
12/01/2026

Most people think recurring injuries are bad luck or a fragile body.
In reality, it’s usually repeat exposure to the same stress without enough change in capacity.

That’s why treatments that calm symptoms often help in the short term, but don’t stop the issue returning.

If you’ve been dealing with this on and off and nothing you’re doing is actually changing the pattern, that’s usually when rehab becomes the more useful option.

09/01/2026

Hi I’m Jack, a Physio and Sport Massage Therapist based at Bannatyne’s Health Club & Spa, Thorpe.

This page is where I’ll be sharing simple, useful advice on pain, injury and rehab - and how to deal with things properly, not just temporarily.

Based at Bannatyne’s Health Club & Spa
Online booking available

07/01/2026

These are three exercises I often use with people who have knee pain.

Each exercise is useful at different stages of rehab:

1. Exercise ball wall squats - these take load off the knee, whilst still working the quad. If you find bodyweight squats painful, give this a go.

2. Step-downs - these build up the load in the knee, working the quad in a reduced range of motion.

3. Reverse nordics - these are a more advanced exercise that work the quads in an eccentric (lengthening) contraction.

If you’re already doing similar things and the problem still keeps coming back, that’s usually a sign you need a more structured approach than isolated exercises. Book your initial consultation, and get a in-depth assessment, treatment and rehab programme tailored to you.

06/01/2026

I’m now offering sports massage at Bannatyne Health Club & Spa from 19/1/26.

This is aimed at helping people manage tightness, support recovery, and reduce the risk of injury from training, work, or daily life.

Appointments are now open - message me here if you have any questions.
Book via our website:
www.myosandmotus.co.uk

Most people assume that the pain itself - or some ongoing damage - is the main problem.In reality, it’s more often that ...
06/01/2026

Most people assume that the pain itself - or some ongoing damage - is the main problem.
In reality, it’s more often that the body has become less tolerant to load, more sensitive, and never fully rebuilt after the original issue.

That’s why rest, massage, stretching or taking time off can feel helpful in the short term, but don’t stop the problem from returning.

If you’ve been dealing with the same pain on and off and nothing you’re doing seems to change the pattern, that’s usually when rehab becomes the more useful option.

Rehab isn’t just about settling symptoms - it’s about gradually restoring strength, confidence, and resilience so the body can cope again.

We’re opening our doors on 19th January 2026 at Bannatyne’s Health Club & Spa Norwich. MSK rehab & recovery for active ...
02/01/2026

We’re opening our doors on 19th January 2026 at Bannatyne’s Health Club & Spa Norwich.

MSK rehab & recovery for active adults in pain - Physiotherapy + Sports Massage - from rehab back to performance.

Opening offers available until 28/2/26:

Book your assessment via the link in bio.

Many people think rehab is “done” when pain subsides.But being pain-free doesn’t mean your body is ready to handle the d...
01/01/2026

Many people think rehab is “done” when pain subsides.

But being pain-free doesn’t mean your body is ready to handle the demands of training, sport, or work. Tendons, muscles, and the nervous system all need progressive loading to rebuild tolerance — and confidence needs to come back too.

That’s why my approach integrates symptom management, progressive rehab, and return-to-training planning from the start — so recovery isn’t temporary, and you’re prepared to perform safely.

Unsure if your rehab has truly prepared you for your next training session? An assessment can clarify the safest next step.

Most rehab is treated as a phase you “complete”.A set of sessions. A discharge point. An end.But for active people, that...
30/12/2025

Most rehab is treated as a phase you “complete”.
A set of sessions. A discharge point. An end.

But for active people, that model doesn’t make sense.

Pain often settles before capacity returns. Strength, tolerance, control, and confidence take longer - and without them, people either hold back or overload too early.

That’s why I treat rehab as a continuous process:
from assessment and symptom management, through progressive loading, and back to the demands of training, sport, or work.

The aim isn’t just to feel better.
It’s to function better - and to stay that way.

If you’re training around pain or unsure what’s safe anymore, that’s usually a sign something in the process is missing.

A little intro for those who don’t know me 👋
15/10/2025

A little intro for those who don’t know me 👋

❄️ Ice Baths: Recovery Tool or Just Hype? ❄️The cold truth 👇✅ 10–15 mins at 10–15°C can reduce soreness, muscle damage &...
28/09/2025

❄️ Ice Baths: Recovery Tool or Just Hype? ❄️

The cold truth 👇
✅ 10–15 mins at 10–15°C can reduce soreness, muscle damage & help short-term recovery (jump, strength, endurance).
⚠️ But… regular use may blunt gains if done after every session.

👉 Best used strategically: after matches, heavy training blocks, or when you need to feel fresher fast.

Sleep, nutrition & smart training still win for long-term recovery. 🛌🍽️🏋️

Would you brave the cold? 🧊👇

🚨 Pain ≠ Damage Acute pain = short-term, linked to tissue injury, your body’s protective alarm Chronic pain = can last m...
25/09/2025

🚨 Pain ≠ Damage

Acute pain = short-term, linked to tissue injury, your body’s protective alarm
Chronic pain = can last months/years, often due to nervous system changes (sensitivity & neuroplasticity) ⚡

🧠 The nervous system’s role:
In chronic pain, the brain and spinal cord can become extra sensitive (central sensitization), amplifying signals that wouldn’t normally hurt. Neuroplasticity means these changes can ‘rewire’ the system, so pain continues even without damage.

This means pain isn’t always a sign of harm — it can reflect how your nervous system processes signals.

👉 The good news? With the right mix of physio, movement, and tailored interventions, recovery is possible.

📅 Book your Initial Physio Assessment +1st Treatment via the link in bio.

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Bannatyne's Health Club & Spa, Northside Business Park
Norwich
NR70HT

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