A T Sports Injury Clinic

24/09/2024

24/09/2024

Treat yourself 😍

24/09/2024

Good morning!! 😀. If anyone’s in need of some TLC I have an appointment at 2.30pm today. £10 off if anyone takes it so £47.50 for an hour xx

18/09/2024

Good morning. I’ve had a cancellation at 3.30pm today £47.50 so £10 off if you’d like a massage 💆‍♀️ 💆‍♂️

17/09/2024

Look out for daily offers!!! If I don’t fill appointments that day I will be offering £10 off 🤩

17/09/2024

Structured water

increases energy.improves concentration and memory.promotes weight loss and weight maintenance.promotes better sleep.supports a healthy immune system.helps detoxify the body.promotes good digestion and reduces constipation.

17/09/2024

Pilates and yoga to start my day! Spot Lili the cat joint in 🤣Especially after jumping Legend on Sunday! Then off to sort the ponies. Feel much looser now 😍

03/09/2024

😂anyone else remember this?

26/08/2024

Hi. I have 2 appointments available next week 8pm tomorrow and 4.30pm Thurs 👍😀

13/08/2024

why do one to one Pilates? I have 10+ years of experience working with all types of sports professionals and office workers too!!

Reduce aches and pains, injury prevention, maintain bone density, improve flexibility, stronger core, better balance,Improve posture.

only £36 for 45 mins or pay for 4 sessions and get one free. Do something for yourself and book in.

either book online https://www.atsportsinjuryclinic.co.uk/book-an-appointment/ or call/text 07885299592

12/08/2024

Who’s not doing their physio exercises? Put yourself first so that you can then help others 😍

10/08/2024

I’m not really a gardener but made the front look pretty for my lovely clients 🤩🥳

06/08/2024

Who wants a post workout/breakfast tasty smoothie recipe?

29/07/2024

Lower back ache??
There is so many reasons but this time of year many are gardening and bending forward in one position so long that the muscles go into spasm to protect the spine. Anyway, I have some stretches for you:

1. Pelvic circles in standing
Stand up straight with your feet hips width apart.
Soften your knees a little.
Place your hands on your hips.
Begin making small circles with your pelvis.
Push your hips out to one side, tuck your tail bone under as you bring your hips to
the front.
Push your hips out to the other side.
Finally push your hips back behind you, sticking your tail bone out.
Continue this in one fluid movement, keeping your upper body and head still.
Gradually increase the size of the circles if you can.
Repeat in the opposite direction.
3 Sets / 10 Reps

2. AROM standing trunk extensions
Stand with your legs at hip width apart and straight.
Place your hands on your hips.
Lean your body backwards, trying to arch in the lower back as much as you can,
lifting your chest up towards the ceiling.
Try to avoid allowing your hips to swing forwards too far.
Hold this position before returning to the start position.
3 Sets / 5 Reps / 5 s hold

3. Lateral trunk stretch
Stand with your feet shoulder width apart and place one hand on your hip.
Extend the other hand into the air, leaning over to the side while you increase the
stretch by pushing your hips in the opposite direction.
Hold this position before you repeat on the other side.
3 Sets / 5 Reps / 5 s hold

4. Seated trunk flexion legs apart (hands to toes)
Sit up straight in a chair with your hands on your knees.
Ensure your feet and legs are apart, creating a space for you to lean down
between.
Slowly bend forward over your thighs, reaching your hands down towards the
floor.
Hold this position, and then slowly return to the upright position, using your hands
to assist you if needed.
3 Sets / 5 Reps

5. Standing trunk flexion - Forward bend
Stand with your legs hip width apart and straight.
Slowly slide your hands down the front of your thighs towards your feet.
Only go as far as you can manage comfortably whilst keeping your legs straight.
Hold this position, and then slowly return to the start position.
3 Sets / 5 Reps / 5 s hold

6. Lower trunk rotation
Lie on your back with your knees bent and your feet flat on the floor.
Extend your arms out to the sides and keep your shoulders on the mat at all
times.
Keeping your knees together, drop them down to one side, rotating your torso.
Return to the starting position and allow your knees to fall to the opposite side.
Only drop your knees as far as you go comfortably.
You may want to hold the stretch on each side.
3 Sets / 10 Reps / 5 s hold

7. PROM hip flexion supine
Bend your knees so that the feet are flat on the floor.
Reach underneath your knee and pull the knee in towards your chest as far as
you can go comfortably.
Ensure you grab behind the thigh and not on top of the knee to avoid compressing
the knee joint.
Hold this position

28/07/2024

I have many clients with a stiff neck. This is often from a postural issue like sitting at the desk on the computer, using a mobile phone, sleeping position or shoulders are becoming hunched. This can cause headaches so here are a few stretches for your neck:

1. Levator scapula stretch
Start in a seated position.
Place the hand of the side you want to stretch behind your back.
Take the opposite hand and pull your head forwards and to the opposite side at
an angle, until you feel a stretch from the base of your skull down into your
shoulder blade.
Hold this stretch.

2. Upper trapezius stretch
Start in a seated position.
Place the hand on the symptomatic side under your chair.
Take your other hand and place it on your head.
Tilt your ear directly down towards your shoulder and hold this position.
You should feel a stretch down the side of your neck.
3 Sets / 5 Reps / 20 s hold

3. AAROM cervical flexion with overpressure
Sit upright in a chair, looking straight ahead.
Slowly look down at your lap, moving only your head, not your body.
Use your hands to pull your head further down gently.
Return to the starting position then relax and repeat.
3 Sets / 5 Reps / 20

4. AAROM cervical rotation with overpressure
Sit upright in a chair looking straight ahead.
Look over one shoulder as far as you can, moving only your head, not your body.
Use your hand on your chin to gently push your head round a little bit further.
Return back to the starting position then relax and repeat.

5. AAROM cervical side flexion with overpressure
Sit upright in a chair looking straight ahead.
Tilt one ear down towards your shoulder, moving only your head, not your body or
your shoulder.
Use your hand to gently pull your head down a little further.
Return to the starting position and relax, then repeat.
3 Sets / 5 Reps / 20 s hold

26/07/2024

What is Tennis Elbow? (lateral epicondylitis)

You'll notice pain and probably swelling on the inside of your elbow. It is not always caused by playing tennis but often with my clients is from gripping tightly with your fingers for example dog walking, gardening, weight lifting. This is coming from the tendons that bend your fingers backwards away from your arm.

Prevention is better than cure.

Avoid repetitive tasks where possible
Take breaks
Proper form when performing weight lifting or use a wrist strap
Do forearm exercises such as wrist curls and extensions
If your arm starts to feel tight gently massage with you knuckles (not fingers) or a small ball.

Treatment

Rest from the activity causing it.
The muscles in the forearm can be massaged but not where the swelling is.
Ice for 10 -15 mins to reduce inflammation.

stretching and strengthening exercises within pain when it is no longer acute.

18/07/2024

Hi 👋 hope you’re all well. Just to let you all know I’m on holiday next Monday 22nd to 24th taking ponies to Hunstanton 😀😍🐎🐎

06/07/2024

Whoop!!! Well done England 🏴󠁧󠁢󠁥󠁮󠁧󠁿

05/07/2024

Just thought I’d share this delicious breakfast.
Blueberry Baked Oats 400kcal

40g oats
175g dairy free yoghurt
2eggs1tbsp sweetener
Handful blueberries
Pinch baking powder

Mix them up and put in over 180c for around 20 mins x

25/06/2024

see how you can improve your lifetstyle

08/06/2024

Whoop!! Well done Saints! 🏆👏

10/05/2024

Lili all better now 😍

30/04/2024

Just to brighten your day 🌞

30/04/2024

I don’t just do 💆‍♀️ massage. I find solutions to help your pain. I don’t tie you in to buying lots of sessions but send video links of exercises. Personal training if you need motivation. Taping to help recovery. Aftercare advice.

28/04/2024

Hi. Next week I have quite a few appointments available, for remedial massage or one to one Pilates/personal training, but the week after is fully booked.
So next week:

Monday 4.30pm and 7pm or 7.30pm

Tuesday 4pm, 5.15pm and 7.30pm or 8pm.

Wednesday 3.30pm

Thursday 4pm or 4.30pm? If anyone would like them 😀

08/03/2024

Friday night 🥳🔥