Gait and Rehab

25/02/2026

Morning heel pain doesn't have to be part of your routine.

If your first few steps out of bed feel sharp or uncomfortable, it's often linked to how well your foot can handle load.

The good news? It's very treatable.

At Gait & Rehab, we use a complete approach:
✓ Progressive calf strengthening exercises
✓ Shockwave therapy for persistent cases
✓ Customised 3D-printed orthotics for support

Most people see significant improvement with the right diagnosis and tailored plan.

Get back to pain-free mornings.

Book your MSK assessment or 15-minute
Foot Health Check today.

📞 01564 314614
🌐 www.gaitandrehab.co.uk

23/02/2026

Why does your heel hurt most when you first get out of bed?

The answer lies in load tolerance, not just inflammation.

When you rest, the tissues under your foot stiffen slightly. The first few steps place stress through a structure that's already sensitive - that's when you feel it most. As you move, it warms up and adapts, which is why pain often eases.

But easing isn't the same as fixing.

At Gait & Rehab, we tackle morning heel pain with a complete package:
• Structured exercise therapy
• Shockwave therapy for persistent cases
• Customised 3D-printed orthotics for proper support

The right diagnosis and tailored plan make all the difference. Most people improve well and get back to pain-free mornings.

If heel pain's been hanging around for more than a couple of weeks, it's worth getting checked. Book your MSK assessment today.

📞 01564 314614

21/02/2026

🦶 That sharp pain first thing in the morning? You're not alone.
Morning heel pain is super common, and it's often linked to how well your foot can handle load. The good news? It's very treatable.

At Gait & Rehab, our heel pain package combines:
✅ Structured exercise therapy
✅ Shockwave therapy for persistent cases
✅ Customised 3D-printed orthotics for support and load redistribution

Most people improve well with the right diagnosis and tailored plan. Your feet shouldn't hurt just getting out of bed.

Ready to get answers? Book your MSK assessment today or start with our 15-minute Foot Health Check.

📞 01564 314614
🌐 Link in bio to book online

04/02/2026

❌ Pain that changes how you walk. Swelling that won't go away. Night pain that wakes you up.

🚩 These aren't "just ni**les"—they're red flags.

If you're starting a new fitness routine or ramping up your training, listen to what your body is telling you. A small issue caught early is SO much easier to fix than one that's been brewing for weeks.

Common injuries we see:
• Heel pain / plantar fasciitis
• Achilles tendon pain
• Knee pain (runner's knee)
• Shin splints
• Lower back pain

The thing is, these problems rarely exist in isolation. That heel pain might be linked to your ankle mobility. That knee pain might be a gait issue. That's why a proper assessment matters.

Don't wait until a ni**le becomes a stop-start injury.

🏃➡️ Book an MSK assessment at Gait & Rehab and get clarity on what's going on and how to fix it.

02/02/2026

The start of a new year is exciting - but it's also when we see the most injuries.

Why? Because people jump into training without giving their tissues time to adapt.

"Too much, too soon" is the biggest culprit. Add in poor recovery, worn-out trainers, or movement patterns that aren't quite right, and you've got a recipe for a ni**le that becomes a proper injury.

Here's the realistic approach to staying injury-free:
🔶 Build gradually - small increases matter
🔶 Warm up properly (5 - 10 mins, then focus on calves, ankles, hips)
🔶 Respect your recovery days
🔶 Build strength in your calves, glutes, and feet
🔶 Listen early - pain that worsens or lingers needs attention

If you're returning to fitness after time off, or you've got a ni**le that's been hanging around, get it checked. A musculoskeletal assessment can identify what's likely to flare up before it becomes a real problem.

💪 Start strong. Stay consistent. Book your MSK assessment at Gait & Rehab.

30/01/2026

January motivation is brilliant—until a small ni**le stops you dead.

If you're getting back into the gym, running again, or joining fitness classes, here's the truth: injuries usually happen when the jump in activity is bigger than your tissues can handle.

The good news? Most January injuries are preventable.

We commonly see heel pain, Achilles tightness, knee pain, and shin splints - often because people do "too much, too soon" without enough recovery.

Here's what actually works:
✓ Build gradually (small steps matter)
✓ Warm up with intent
✓ Respect recovery days
✓ Strengthen your calves, glutes, and feet
✓ Listen to ni**les early before they become injuries

If you've got pain that's worsening, swelling that won't settle, or a ni**le that's lingered for 2+ weeks, don't push through it.

A musculoskeletal assessment at Gait & Rehab can identify what's likely to flare up before it becomes an injury - and give you a plan that fits your goals.

Start the year strong. Book your MSK assessment today.

29/01/2026

Kate and Usamah had an excellent morning spent exhibiting at the local expo held at Knowle Village Hall and attended by locals and our very own MP for Meriden and Solihull East, Saqib Bhatti.

It was lovely to engage with the locals in Knowle and other care agencies to help our aged community in accessing care needs that suit them!

Even our ambassador, Chester the Chimp got an outing!

28/01/2026

Knowle's best kept secret??

Even Knowle residents, born and bred in the village, don't know where Chester Court is!

So we created this video to help you find us, whether you're coming by car or on foot.

We look forward to seeing you ☺️

07/01/2026

A networking group for local healthcare providers and fitness professionals - come and meet like-minded people in a relaxed environment.

This month’s event is being held at Halo Health and you’re invited!

It’s completely free to attend, but please register to secure your place.

https://www.eventbrite.com/e/solihull-healthcare-networking-event-tickets-1979714617714?aff=oddtdtcreator

Visit Knowle - please share!

Join us for the Solihull Healthcare Networking Event—connect, chat, and grow with local health pros in person!

07/01/2026

Some great advice regarding Reynauds, which can affect toes and fingers.

07/01/2026

If anyone is brave enough to venture out in these icy conditions, please watch your step!

Read our blog about avoiding injury in the winter months, link in comments