ClewisPhysio

15/04/2026

5 reasons your injury isn’t getting better - and what to do instead.

1. You’re resting too much. Rest has its place. But for most muscle and joint issues, too much of it makes things worse. Tendons especially. Movement is medicine. The body needs load to heal.

2. You’re waiting for it to go away on its own. Sometimes it does. Often it doesn’t. And the longer you leave it, the more you adapt around it - which creates new problems on top of the original one.

3. You think pain means damage. It doesn’t always. Pain is your body’s alarm system - and sometimes that alarm is overly sensitive. Especially with long-standing pain. That doesn’t mean nothing can be done.

4. Your rehab isn’t consistent. Rehab isn’t linear. It goes up and down depending on sleep, stress, nutrition, activity levels and much more. That’s normal. What matters is staying consistent through the dips - not stopping when it gets hard.

5. You haven’t had a proper assessment. Not all pain is the same. What’s causing your hip pain isn’t necessarily what’s causing your neighbour’s. A proper assessment looks at you - your movement, your history, your goals.

Generic advice only gets you so far.

Which of these sounds most like you? Drop it in the comments - I’d love to help point you in the right direction.

03/04/2026

01/04/2026

Every patient who comes into the clinic is slightly different.

So exercise programmes need to reflect that.

Here are a few things I’m thinking about when writing a plan.

1️⃣ What movement is currently limited
2️⃣ Is the joint stiff or avoiding certain positions?
3️⃣What muscles need strengthening. Often around the hip, knee or shoulder.
4️⃣What the person wants to return to. Running. Sport. Normal daily activity.
5️⃣ How much load the body can handle right now. Too much too soon can irritate things.

Building confidence in movement again

Pain often changes how people move. Good rehabilitation helps restore that.

Do you prefer simple exercise plans… or lots of variety?

01/04/2026

5 things I think about when creating a rehab exercise plan

Every patient who comes into the clinic is slightly different.

So exercise programmes need to reflect that.

Here are a few things I’m thinking about when writing a plan.

1. What movement is currently limited
Is the joint stiff or avoiding certain positions?

2. What muscles need addressing?

3. What the person wants to return to
Running. Sport. Normal daily activity like reaching to a cupboard.

4. How much load the body can handle right now
Too much too soon can irritate things.

5. Building confidence in movement again

Pain often changes how people move.

Good rehabilitation helps restore that.

Do you prefer simple exercise plans… or lots of variety?

20/03/2026

So here’s what usually happens.

We start by talking.

What’s been going on.
When it started.
What movements feel worse.

Taking the time to properly understand it.

Then we look at how you move.

Not just the painful area.

But how everything around it is working.

After that, we start putting together a plan.

Usually a few specific exercises to improve movement and build strength.

Simple. Targeted. Relevant.

The aim is to help you feel more confident in your body again.

You may require some hands on treatment to help with short term relief.

Does that sound like what you expected a physio session to be?

19/03/2026

Feeling listened to can make a big difference when you’re dealing with pain.

A lot of patients who come into the clinic and tell me they’ve felt rushed or unheard elsewhere.

They’ve had knee pain for a while.

Tried to explain it.

But never really felt like someone took the time to properly listen.

So the first thing we do is talk.

What the knee has been doing.
When the pain started.
What movements feel difficult.

Taking the time to understand the full picture.

Then we look at how the knee moves and start putting together a few simple exercises to help recovery.

One patient recently said this after their appointment:

“Charlotte really went the extra mile when I came to see her with my knee issue. She made me feel at ease almost instantly, keeping me informed throughout my appointment and checking to make sure I was comfortable.

I was given a number of exercises to aid my recovery and after my first appointment I had already seen a noticeable improvement.”

Sometimes people just need to feel heard and understood before they can start moving forward.

Have you ever felt like your pain wasn’t properly listened to?

18/03/2026

You sit for a while.

Then you stand up and the hip feels tight.

Maybe even a bit uncomfortable for the first few steps.

After walking for a minute or two…
It eases off.

I hear this from patients in clinic quite a lot.

Often the hip joint just doesn’t like staying still for long periods.

Sitting.
Driving.
Working at a desk.

Over time the surrounding muscles can become stiff and movement becomes a bit restricted.

What often helps is regular movement throughout the day.

Standing up more often.
Short walks.
Simple mobility work for the hips.

Small changes like this can make a noticeable difference over time.

Does your hip ever feel stiff when you first get up after sitting for a while?

12/03/2026

“I’ve had this pain for years… nothing will change it.”

I hear this a lot in clinic.

Often people have already tried a few things.

Resting it.
Avoiding certain movements.
Trying to protect the painful area.

Over time those protective habits can build up.

People stop bending.
Stop lifting.
Stop trusting that part of their body.

And those habits can stay there for years.

One patient I saw hadn’t bent their knee fully for nearly 20 years because they’d been told their arthritis was severe.

Once they understood that movement was safe…

Things changed quickly.

Within two weeks their movement improved to nearly full range.

Not because the knee suddenly changed.

Because their confidence in movement changed.

Sometimes the biggest shift is simply understanding what your body is actually capable of.

If you’ve been living with pain for a long time, it might still be possible to improve it.

Message INFO if you’d like more information.

08/03/2026

Happy International Women’s Day! 💜

Running a business as a woman comes with its challenges, but it also brings incredible opportunities to inspire others, create change, and help people move better and live pain-free.

Here’s to strong women—those who lead, those who lift others up, and those who keep moving forward no matter what. 💜

Another weekly round up of juggling patients, nursery pick ups and family life. Nothing else I’d rather be doing 🥰

If pain, injury, or stiffness is holding you back, we’re here to help.

✨ Book your physiotherapy appointment today and take the first step towards feeling your best.

📅 Send us a message or book your appointment online via bio

WomensHealth

01/03/2026

Weekly Roundup ✨
• A wonderful week caring for some truly lovely patients - always focused on personalised care, calm support, and clear communication.
• Working on being more consistent with content (progress over perfection!).
• Plenty of quality family time 💙
• Catch-ups at ☕
• Runners-up in the Grade 5 Padel at 🎾
All in all, a very enjoyable week doing what I love most! Excited for some new and exciting projects ahead 🙌

27/02/2026

Someone told you to wait for it to heal.
That was 3 months ago.

And you’ve been doing exactly that — resting, being patient, hoping it sorts itself out.

But here’s the thing nobody tells you.

Your body doesn’t just sit quietly while you wait. It adapts. It compensates. It starts working around the problem instead of fixing it.

What starts as a 4-6 week recovery quietly becomes something far more complicated.

We see it every single week at C Lewis Physiotherapy.

Patients who come in frustrated, still in pain, months after being told to just rest — and wondering why nothing has changed.

The injury didn’t get worse because they moved too much.

It got worse because they waited too long.
If you’ve been sitting on a ni**le, an ache, a stiffness that just won’t shift — this is your sign to stop waiting and get the right eyes on it.

The earlier you act, the simpler the fix.

25/02/2026

Your posture isn’t causing your pain. Here’s what the research actually says.

For decades we’ve been told to sit up straight, pull our shoulders back, and hold a “perfect” posture.

But here’s the uncomfortable truth — researchers have been unable to consistently link any single posture to pain.

That means the way you’re sitting right now? Probably not the villain everyone made it out to be.

So why are you still in pain?

The real culprits are usually things like:
— Muscle weakness that forces your body to compensate
— Restricted movement in your hips, thoracic spine or ankles
— Staying in ANY position for too long (yes, even a “perfect” one)
— Stress and nervous system sensitivity driving pain signals

The problem was never that you weren’t sitting straight enough.

The problem is that nobody looked at why your body moves the way it does.

That’s exactly what we do at C Lewis Physiotherapy.

We don’t just treat where it hurts. We find what’s actually driving it — and fix that

If you’ve been battling pain and told it’s just your posture, drop a 🙋 below. We’d love to show you a different approach.