Kim Baxter Physiotherapy

10/10/2025

🔍 **Gluteal Tendinopathy: Time to Rethink Traditional Rehab?**⁣

Gluteal tendinopathy is a leading cause of lateral hip pain, particularly in middle-aged women, with prevalence rates of up to 24%.⁣

In clinical practice, we often hear patients report using exercises like clams and bridges as their primary rehab tools. While these exercises have their place, there are more effective, evidence-informed strategies available.⁣

A recent study explored the use of a heavy-load strengthening programme for individuals with gluteal tendinopathy—an approach already well-supported for other tendon-related conditions.⁣

📈 The findings? The programme was safe, feasible, and did not exacerbate symptoms—suggesting that progressive, loaded strength training may be a promising option for managing this condition.⁣

💡 If you're experiencing persistent lateral hip pain, it may be time to move beyond basic bodyweight exercises and consider a more comprehensive, progressive rehabilitation plan.⁣

📞 Get in touch to find out how we can help you manage your symptoms with an evidence-based approach.

https://www.sciencedirect.com/science/article/pii/S2468781225001730

01/10/2025

🧗‍♂️ Not Every Finger Injury is a Pulley Tear! 👇

Last week, while bouldering, I felt that dreaded sudden pain shoot through my ring finger — a fizzing sensation through the A1–A3 pulley areas, palm, and into my forearm. Sort of the classic signs of a pulley injury but not quite.

Everyone around me jumped to the same conclusion: "You've torn your pulley." But I was unsure— it didn’t quite match that typical presentation.

Of course, I had to try a few easy climbs to test it (climber logic 😅). It wasn’t terrible, but definitely not right — so I stopped.

Over the next 48 hours, I monitored for swelling and tenderness over the pulleys. Thankfully, none! But I still had pain along the flexor tendon (from finger to forearm), especially when stretching or loading it.

By day 4, it was improving significantly. I cautiously climbed again — occasional mild discomfort when pulling through just two fingers, but no worsening after and no pain crimping. Now, it's feeling 100% in daily life, and I'm slowly rebuilding my climbing.

🔑 Takeaway: If you feel sudden pain in your finger while climbing, it might not be a pulley tear — but it's still an injury, and should be treated with care.

Here’s how to manage it:
1️⃣ Stop climbing. Yes, test it if you must — but listen to your body and don’t push through pain.
2️⃣ Rest and let it settle. The first few days are crucial for healing.
3️⃣ Reintroduce load slowly and to keep it pain-free (lots of complexities around this advice, but with an acute injury pain free is definitely safest). Gradual, controlled climbing only.
4️⃣ Progress carefully and monitor your symptoms during and after.
5️⃣ Not improving? See a physio for a proper assessment and return-to-climb plan.

🧠 The point? Acute finger pain isn’t always what you think — but the principles of early management remain the same. Be smart, recover well, and climb strong 💪

26/09/2025

🔥 Can You Adapt to Heat Without Hot Weather?

A recent study suggests that structured overdressing protocols can effectively mimic the benefits of heat acclimation — even in cooler environments.

By wearing multiple layers during moderate-intensity exercise (in a 20°C gym), participants achieved core temperatures comparable to training in the heat.

✅ After just 5 sessions, participants showed:
• Lower resting core temperature
• Reduced heart rate during heat exposure
• Improved thermal regulation
• Enhanced sweat response

⚠️ However, this is not a DIY sweat-suit hack.
This method places real physiological stress on the body and should be approached with care. Some participants in the study had to stop early due to overheating. 

💬 What this means for runners:
If you’re preparing for a warm-weather race and don’t have access to hot conditions, overdressed heat training may be a viable option — when done safely.

26/09/2025

🔥Can You Adapt to Heat Without Hot Weather?

A recent study suggests that structured overdressing protocols can effectively mimic the benefits of heat acclimation — even in cooler environments.

By wearing multiple layers during moderate-intensity exercise (in a 20°C gym), participants achieved core temperatures comparable to training in the heat.

✅ After just 5 sessions, participants showed:
• Lower resting core temperature
• Reduced heart rate during heat exposure
• Improved thermal regulation
• Enhanced sweat response

⚠️ However, this is not a DIY sweat-suit hack.
This method places real physiological stress on the body and should be approached with care. Some participants in the study had to stop early due to overheating.

💬 What this means for runners:
If you’re preparing for a warm-weather race and don’t have access to hot conditions, overdressed heat training may be a viable option — when done safely.

Individuals who work in the heat, such as military personnel and athletes, are often required to rapidly transition from temperate or cooler climates to hot environments. Thus, acclimation strategies are needed for individuals lacking access to hot weather. We sought to develop and validate a practi...

23/09/2025

Race report from Sally' Ben Nevis Skyline race.

I had an epic outing on the Ben Nevis Skyline, 28km with 1700m ascent. The long climb up the Ben came and went in a couple of hours, the weather wasn't as bad as forecast on the tops but it was still waterproofs, hat and gloves for the CMD arete across to bag the 2nd munro - Carn Mor Dearg then the fun started. I loved the wilderness of the pathless valley run, (picture taken from my recce the day before in better conditions!) We then climbed up to the gondola station to race down the Blue Doon mountain bike trail to the Nevis Range. The fell runner in me wasn't appreciating all the switchbacks, a much straighter line could have been taken but it was a marked course after all! A great day out for 6th female and 1st V40!

15/09/2025

We're excited to announce our new small group strength classes starting the week commencing 29th September!

📍Runners Rehab:
Specifically designed to build strength and stability for runners, helping to prevent injuries and improve performance.

📍Ageing Well Strength:
Focuses on building and maintaining strength for long-term health and wellbeing.

📍Kettlebell:
Learn proper kettlebell techniques to improve power, endurance, and overall strength.

All sessions are:

🔹Physio led: focused on building strength and confidence.
🔹Small group format to ensure individual attention and guidance.
🔹Suitable for all experience levels.
🔹In a welcoming, inclusive environment to help you stay consistent and motivated.

For more information or to secure your place, please get in touch via email: kimbaxterphysiotherapy@gmail.com or visit our website www.kimbaxterphsyiotherapy.co.uk.

12/09/2025

Latest blog: Physiotherapy exercises explained: Why they change (and when to stop).

When you start physiotherapy, you're often given exercises to help with pain, movement, or strength. But....they’re not meant to be forever.

🛠️ These exercises are:

Based on where you’re at on the day of your appointment

Designed to address your current issues

A starting point for progress — not the finish line

🔁 Sticking with the same exercises too long can actually slow your progress. As your pain improves and your movement changes, your plan should evolve too.

You may need to:
⚡ Increase resistance
⚡ Add more functional or demanding movements
⚡ Transition to sport- or work-specific training

🎯 Takeaway:
Physio exercises are your starting point — not your end goal. Progress matters, but it has to be at the just right level.

What Are Physiotherapy Exercises (And Why You’re Not Meant to Do Them Forever) When you come to physiotherapy for pain, injury, or movement issues, one of the first things you’ll likely leave with is a set of exercises. But what exactly are physiotherapy exercises? Why do they matter? And no —...

09/09/2025

Following a particularly hectic week last week, this week is looking notably calmer, with several appointment slots still available.

We’ve also introduced a new online booking system, making it even easier for you to book. Visit our website https://www.kimbaxterphysiotherapy.co.uk/book-onlineto to view availability and book directly.

04/09/2025

🛌💥 Sleep and Injury Prevention

You’ll rarely hear someone say, “I got injured because I didn’t sleep enough.” But the truth is - sleep plays a crucial role in recovery, performance, and staying injury-free.

📉 What does the research tell us? Inadequate sleep:

Increases risk of injury

Impairs cognitive function

Weakens immune response

Reduces physical performance and endurance

Slows muscle recovery

Impacts mental health

😬 In fact, athletes sleeping less than 8 hours per night are 1.7x more likely to sustain an injury. And the longer the sleep debt continues, the more the risks stack up.

📚 Want to explore further? Check out:
Hatia et al. (2024) – A Narrative Review of the Impact of Sleep on Athletes (Cureus Journal).

It dives deeper into the research and offers evidence-based strategies to improve sleep and optimize performance.

01/09/2025

🏃‍♀️💨 Fast feet & sharp minds at the British Sprint Orienteering Champs!

What a fantastic weekend down in Norfolk competing at the British Sprint Orienteering Championships with two days of very contrasting sprint orienteering!

📍 Saturday saw high-speed action at RAF Honington for the Sprint Relay, with one control even located on a fighter jet! Our veteran team battled it out and came away with the win — just 20 seconds ahead of Southern Navigators!

📍 Sunday took us to the University of East Anglia for the individual event. After a tough morning qualifier struggling with the complex multi-levels, I was very pleased to run better in the final to secure a Bronze medal, just behind teammate Rachel Rothman and sprint legend Sarah Rollins.

 

27/08/2025

New research is challenging the old idea that increasing weekly mileage to fast is a cause of running injuries. The study found that the biggest predictor of injury isn’t how much you run in a week — it’s how much longer your longest single run is compared to your recent history.

In a study of 5,200 runners tracked over 18 months using Garmin data, researchers looked at weekly mileage, acute:chronic workload ratios (ACWR), and spikes in the longest run over the past 30 days. Surprisingly, neither weekly mileage increases nor ACWR reliably predicted injury risk.

The real issue? Sudden jumps in your longest run. Risk increases dramatically based on how big the spike is. A 10–30% increase in your longest run raised injury risk by 64%. A 30–100% spike increased risk by 52%, and going beyond double (over 100%) raised the risk by a whopping 128%.

What can you do? Keep your long runs within a 10% increase compared to your longest run in the past month. Focus on gradual progression, and don’t underestimate the power of recovery — rest, proper nutrition, and sleep all play critical roles. Above all, consistency over time matters more than sudden jumps in training load.

And if you must do a big run — be smart about it. Know the risk, give yourself ample recovery (before and after), and don’t stack another long run right after. Get back to gradual progression afterward.

Bottom line: Progress takes patience. Train smart, stay consistent, and avoid unnecessary injuries.

Schuster Brandt Frandsen J, Hulme A, Parner ET, et alHow much running is too much? Identifying high-risk running sessions in a 5200-person cohort studyBritish Journal of Sports Medicine 2025;59:1203-1210.

16/08/2025

I’ve returned to the clinic after a fantastic holiday in Slovenia, Croatia, and France.

Thank you for your patience while I was away. The diary is already filling up for next week, but we’ll do our best to accommodate everyone where possible. We expect to be back to our usual the following week — with the exception of the bank holiday!