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Welwyn Physiotherapy

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Welwyn Garden City
Welwyn Physiotherapy

Physiotherapy in Welwyn | Professional treatment to keep you moving

Musculoskeletal injury rehab.

Physiotherapy,
massage therapy & exercise programs.

📍 Welwyn & surrounds
👨‍⚕️ Lloyd, Chartered Physiotherapist
📱 Book your consultation today Chartered physiotherapist helping people overcome pain and restore quality of life. Additionally, with 15+ years experience in personal training and nutrition, I create personalised treatment plans for sports injuries, chronic pain, and post-surgery rehab. My approach combines hands-on therapy, therapeutic massage, and tailored exercise—so you can move better, feel stronger, and live without limits.

07/01/2026

You're still in pain because you're treating Symptoms!

The butterfly effect part 1/6

The original butterfly effect isn’t actually about the body at all, it’s the idea that a small change somewhere can result in much bigger changes or effects elsewhere. 🦋

When it comes to recurring aches and pains, we can use the butterfly effect principle to explain how a minor adaptation or compensation in the body, something that might seem insignificant or unrelated at first, can end up having a big impact somewhere else entirely.🎯

Often, symptoms show up far away from where the real problem started. It’s natural to focus on the area that hurts, but if we only treat the pain itself, we’re just addressing the symptom, not the root cause. That’s why you might get some relief at first, but the pain keeps coming back, sometimes days, weeks, or even months later.🗓

To break the cycle, we need to look beyond the obvious symptoms and find the underlying cause. By treating the root issue, rather than just the pain, we’re much more likely to achieve long-term relief.

And if you’re wondering about the butterfly in the picture, that’s a special creation by my daughter. If anyone fancies one of their own, I’m sure she’d give you a good price (mates’ rates available)! 😜😜

06/01/2026

If you're not assessing, you're guessing!

Christmas Day. My sister and I did the bleep test. I got 4.2.

Pretty poor in the grand scheme of things. But here's why I'm telling you.

I haven't dome the bleep test in over 20 years. So, to be able to run at all was actually good. But that 4.2 isn't just a number. It's a starting point. A line in the sand.

Now, I can measure progress. In a month, I'll do it again. See if that number goes up. See if my running is actually improving. See if what I'm doing is working.

That's the power of assessment.

When I work with someone, I establish an objective measure. Something we can track. Something specific to their goal.

It might be a single leg heel raise test. A sit to stand. How many push-ups in sixty seconds. A bleep test. There are loads of options, but what we don't do is rely on pain alone to establish progress.

But here's what matters. It needs to be relatable to their actual goal. Their functional goal. Not some random exercise because YouTube says it's good for knee pain.

Because without measurement, you're just hoping you're getting better. You're guessing. You're doing exercises and assuming they're working.

But with an objective measure, you know. You've got physical numbers. You can see if the interventions, the exercises, and the activities you're engaging in are actually effective.

And if they're not? Then, you assess and adapt. You change direction. You try something different.

Rather than just blindly doing a set of exercises because the internet told you to.

What's your starting point?

What would you measure to know if you're actually progressing?

03/01/2026

My eldest has Osgood-Schlatter's. Knee pain that can be severe, especially as a keen gymnast. 🤸‍♀️

Activities like running or anything involving high impact or change of direction can aggravate it. 😭

When it flares, she's in pain. So you'd think we'd stop running completely, right?

But that's the boom or bust cycle. And it doesn't matter what age you are. It applies to everyone.

Boom💥 you feel okay, so you do everything. You push hard. You aggravate it. Flare happens. Pain spikes.

Bust 💔 you stop everything. Complete rest. You feel better. Then you try again. Same cycle.

Today, she wanted to run (much to my dismay, as I'm not made for this weather 🥶). So we did. Just over a mile. But we paced it.

We interspersed jogging with walking. Added lateral side shuffle movement. Offloaded the knee from pure running impact. Gave it breaks so it didn't flare.

We're not pushing through pain, but we're also not avoiding activity completely. I'm teaching her to listen to her body, pace herself, and adapt when needed whilst building progressively.

We're also doing strength work. Taking that knee through full range. Making sure the muscles are strong. Teaching her awareness of joint position, which is key as she's also hypermobile.

The principle is simple. It's not about stopping everything or pushing through everything. It's about pacing. Listening. Adapting. Building progressively. 💪💪💪

Whether you're 11 or 80, whether it's Osgood-Schlatter's, arthritis, or a chronic injury, the principle is the same.

Avoid the boom or bust. Find the middle ground and build progressively.

30/12/2025

Don't let chasing perfection be the reason you fail. Or worse, be the reason you don't even try.

I spent twenty plus years away from basketball. When I tried to get back, I couldn't do what I used to do. Couldn't dunk. Couldn't move like I used to. Couldn't shoot or handle the ball the same way.

For years, that stopped me from even trying.

Then something shifted. I stopped looking for perfect. I stopped waiting for the day I could do everything I used to do.

Instead, I focused on what I could do. I'm working on consistency. Building confidence in two spots on the court. Practising the things within my grasp. And tgat has the power to change everything.

This applies to your rehab, too.

You may not be able to do what you used to do. There may be loads of things you can't engage in right now because of pain or physical limitations.

And if you keep searching for perfect, you'll never start. You'll be in a worse place in a week, a month, years down the line.

So stop searching for perfect. Stop waiting for the perfect environment or the perfect time.

Look at what you can do. Build on that. Develop that. Find ways to make the things you want to do easier. Adapt. Get support. Find a way.

But don't search for perfect.

Strive for better.

Engage in the process. Commit to being better than you were yesterday.

That's it, that's what gets you back to the things you love.

Message INFO if you're ready to start making progress instead of waiting for perfect.

29/12/2025

Your first session with me isn't about jumping straight into exercises.

I ask questions so that i can understand you!

What does a successful first session look like to you? What do you want to walk out that door having achieved today? What are you chasing in the short, mid, and long-term?

Some people want pain relief. Some want to get back to sport. Some want to be able to play with their kids without thinking about their back.

But here's why I'm really asking.

I'm trying to understand where you're at mentally. Are you ready to do the work? Are you avoiding certain activities that could actually move you forward? What's stopping you? Is it physical? Is it psychological? Do you believe you can actually improve, or have you given up?

Because if you don't believe you can get better, we've got a problem. And that's something we need to address before we even start.

I'm also trying to figure out what plan will actually work for you. Can I give you five exercises and trust you'll do them? Or do you need to see me weekly to stay accountable? Are you someone who thrives with structure, or do you need flexibility?

Because a perfect plan that doesn't fit your life is useless. You won't do it. And then you'll feel like you've failed.

So we build a plan that fits into your life. That has the best possible chance of success. That's realistic for you, not for someone else.

That's why the first session isn't about fixing you. It's about understanding you.

What would success actually look like for you?

Message INFO for information.

17/12/2025

.I was completely out of my depth.

Yesterday I played basketball for the first time in over 20 years. 🏀

I was nervous. My knee. My back. My fitness. I hadn't trained for this level of activity.

I was terrible. By far the worst player on the court. It was a humbling experience and I left feeling deflated 😭

But then I refocused.

I identified the things I can control:

🎯Weight loss to reduce joint stress.
🎯Fitness to keep up on the court.
🎯Shooting practice for consistency.

I accepted the things I can't change – my knee condition, my age, the years away.

So now I'm putting my energy into tye things I have control over.

Improve my pain. Improve my function. Improve my performance.

This is what I tell my patients:

Don't waste energy on what you can't control.

Focus on what you can.

That's the game plan.

16/12/2025

Are you afraid of movement because it hurts?

This is really common with back pain, especially.

Every time you move, it hurts. So you stop. Your muscles seize up. Your body gets good at holding you there.

It becomes a cycle.

If you're stuck in that fear of movement, there's a useful tool: exercises with no movement involved.

Something like a Pallof Press. You're stabilising. Bracing your core. Preventing movement.

Your muscles are still activated. Still working. Just resisting movement, not creating it. 💪

Here's why this matters:

✅️You build strength without triggering the fear.
✅️You build confidence your body can handle load.
✅️You desensitise the area through activation.

No movement. No pain trigger. But you're still working.

Once you've built that strength and confidence, you progress into something like a Woodchop.

Now you're creating movement. Taking joints through range.

But you've already built the ability to brace and support it safely.

So the movement feels controlled. Confident.💯

Start where the fear is lowest. Build strength there. Then progress into movement.

That's how you rebuild confidence when you're afraid to move.

05/12/2025

Your body is an adaptable piece of engineering it adapts to what you do, and what you don't do.

As Uncle Ben said: “With great power comes great responsibility.” 🕷️

Manual workers experience pain because their body adapts to repetitive movements, muscles get tight, imbalances develop, and over time, pain shows up.

Sedentary lifestyles cause the same problem. If you sit at a desk, drive to work, sit some more, drive home, and sit on the sofa, your body adapts to that. So when you try to move the way your body was designed to, you experience pain.

Both are adaptations with negative outcomes.

The solution? Specific, progressive activity that retrains your body, restores balance, and gets you moving the way you're supposed to.

If you're dealing with pain from the way you work or the way you don't move, message me the word "INFO"

Remember: with great adaptive power comes great responsibility. Use your body wisely. 💪

04/12/2025

37 years ago, I had my first knee operation. Over the years, that became 15 surgeries. On paper, I met the classification of a disability, severe enough that I couldn't continue as an operational firefighter, a job I loved. 💔

But here's the thing: a diagnosis tells you what's wrong. It doesn't tell you what you're capable of.

For 35 years, I've lived with pain. But I've also done everything in my power to stay functional, strong, and able to move. I refused to let a label or surgeons decide what I could or couldn't do.

Yes, a diagnosis is important. It gives you answers, a treatment plan, a starting point. But it's not the full story.

Too often, we start to believe we're broken. That we're not capable. That the diagnosis is the end of the road.

It's not. 💯💪

You are more than what's written on a piece of paper. You are more than what someone says you can't do.

Trust in yourself. Look beyond the diagnosis. Focus on what you can do, and work to improve it, one step, one rep, one day at a time.

You're not broken. You're capable of more than you think.

P.S. Despite what this picture might suggest, I did do some actual work when I was in the fire service. 😂

26/11/2025

Your fear is programming your brain to keep you in pain.

Pain isn't just a physical sensation, it's your brain's interpretation of threat, based on your past experiences, memories, and feelings. 🤯

When you're in pain, you avoid movement. Every time you avoid, you reinforce the thought: "This movement is dangerous." Even after the tissue heals, your brain still has that programming - So you experience pain without actual damage. 🔥

And by avoiding, you keep yourself in pain long after you should have recovered.❌️

Here's the thing:
Your brain doesn't know the difference between real threat and perceived threat.

But it does respond to evidence!

The only way to reprogram that fear is to move! gradually, progressively and in a way that feels manageable. 🚶‍♂️🚶‍♀️

Show your brain the movement is safe. Prove there's nothing to protect. ✅️

That's when the fear goes. That's when the pain goes.🥳🥳

Your fear isn't keeping you safe - It's keeping you stuck.

If you're avoiding movements because you're scared of pain, message INFO and
let's talk about how to reprogram that fear.

24/11/2025

Your physio isn’t working because you’re going to physio for the wrong thing.

Before I explain that, I want to share a proverb you’ve probably heard before. I might butcher it slightly, but you’ll get the gist.

‘Give a man a fish, and you feed him for a day. Teach a man to fish, and you feed him for a lifetime.’

You can probably already see where I’m going with this. If you go to a physio to be fixed, you’re focusing only on the outcome.

You’re in pain. You want it gone. You want the physio to do something to you so you can walk out “sorted.” And that’s where a lot of rehab goes wrong.

Because physio isn’t meant to be a magic wand treatment.

What you should be going to physio for is this:

✅️To understand your condition
🤔What is actually going on?
🤔What needs to change to fix it?
✅️To get the knowledge to put the right exercises, habits, and lifestyle changes into your life.
✅️To get guidance and accountability so you stay consistent long enough for it to actually work.
✅️And to understand how to keep it going once you’ve hit your goals, so you don’t end up back at square one every few months.

That’s the difference between:

‘Give me a fish’ and ‘Teach me how to fish.’ 🎣

If you only ever go to physio for someone to “fix” you, you’ll always be reliant on someone else.

If you go to physio to learn, understand, and take ownership, that’s when it actually works.

Stop looking for the magic wand - Start looking for the person who will teach you how to fish

20/11/2025

My surgeon was wrong!

At 15, I wrecked my knee. 😪😪

The advice back then?
“Wait until the swelling goes down. Wait until you’ve got more movement. Then we’ll see.”🤔

Here’s the problem…
I’ve had 15 operations. My knee was drained multiple times.
Nearly 30 years later, it’s still swollen.🙄

If I’d waited for the “perfect time” like I was told, I’d still be waiting now.⏳️

That’s the point...

There is always something you can do.
Waiting for the stars to align usually means things get worse, not better. ✨️✨️

The perfect time to start was yesterday.
The second-best time is right now.

Don’t wait for Christmas to be over.
Don’t wait for life to calm down.
Don’t wait for the pain to get unbearable.

Don’t wait for the right time.
Start doing something now to move things in the right direction

Message the word "INFO" and let's stop waiting for perfect, and let's start getting better!

Address

Weltech Business Centre, Unit A1 Ridgeway
Welwyn Garden City
AL72AA

Opening Hours

Monday	6am - 8pm
Wednesday	6am - 8pm
Friday	6am - 8pm
Saturday	9am - 1pm

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