Physio on the River

Physio on the River A one stop physiotherapy clinic for the treatment of everyday aches and pains and injury management

Run by Diana Wilson, Physio on the River is celebrating 20 years in business.

Do you struggle to stand up from a seated position? Or do you ever lose your balance when going from sitting to standing...
09/02/2026

Do you struggle to stand up from a seated position? Or do you ever lose your balance when going from sitting to standing? Following on from our previous post - that standing more could be good for you – here we focus on how to stand up (even if you don’t currently find it a challenge).
Learning how to do a Sit-to-Stand exercise could help you improve your lower body strength and general mobility too. This is particularly important once you are past 50.
Additionally, exercises to strengthen your core, thighs, hips, and rear, offers many benefits, such as:
• Improved ability to do everyday activities, such as sitting down, standing up, or climbing stairs without pain
• Better balance (which can also help promote independence for some older adults)
• Increased mobility, especially in the knees, hips, and ankles
• Improved muscular endurance
• Easier recovery from a hip or knee injury or surgery
*Find out more by following the link below, where Hinge offer a few top tips on how to stand up from a sitting position. Alternatively, why not book an appointment today with us, either to see one of our experienced physiotherapists or a personal trainer. After an assessment to judge your current levels of fitness they can show you how to execute the exercises correctly and put together a personalised programme for you to practice at home.
LINKS
*https://www.hingehealth.com/resources/articles/sit-to-stand

How often to do you physically stand up? Did you know that sitting down for too long during the day can harm your heart,...
05/02/2026

How often to do you physically stand up? Did you know that sitting down for too long during the day can harm your heart, even if you are active at other times?
“Spending more than 10-and-a-half hours sitting, reclining or lying down during daytime hours could increase the risk of dying from heart failure, a heart attack or stroke – even if you do the recommended levels of exercise”, a recent US study* has suggested. Analysis revealed that the ‘threshold’ of 10.5 hours of sitting per day, was critical - “the risk of dying from these causes rose significantly in people who sat, reclined or lay down for more than 10.6 hours a day”. This was even true for participants “who met the recommended 150 minutes of moderate-to-vigorous exercise per week”.
If you tend to over-estimate how much exercise you do and under-estimate how long you are sedentary, then try using a tracker on a digital device (eg. a fitness watch). Even simple measures such as moving the TV remote so you must stand up to change channels or set an alarm on your phone to remind you to move, even for a few minutes (make a cup of tea or to stretch), could make all the difference. For any office workers, consider a ‘standing desk’. Use every opportunity to stay standing rather than sit down (on the tube for example, or in a work meeting if acceptable). And when you do sit down, stand up again before sitting down once more (without using your hands if possible).
If you’d like tips and advice on how to incorporate more movement into your daily life, or how to become more active even if you hate exercise, then come and see one of our physios or physical instructors. At Physio on the River, we run several classes aimed at building balance & strength. We even have a fun FLexercise class aimed at the over 50’s which doesn’t seem like exercise at all. Please contact our Reception Team for further details.
𝗟𝗜𝗡𝗞𝗦 & 𝗦𝗢𝗨𝗥𝗖𝗘𝗦
*Researchers from Massachusetts General Hospital analysed data from fitness trackers that captured movement over seven days for nearly 90,000 British people
www.bdiusa.com/products/sequel-20-6152-large-modern-executive-height-adjustable-standing-desk

Read why ‘Eating more plant-based foods’ is good advice for us all to follow, and why 30+ is the magic number. Posted by...
03/02/2026

Read why ‘Eating more plant-based foods’ is good advice for us all to follow, and why 30+ is the magic number. Posted by Sharon Kallos, who is the in-house expert nutritionist at Physio on the River. See Blog posts on our website: https://www.physio-on-the-river.co.uk/blog
“Suggesting we aim to include at least 30-different plant-based foods, every week, to our meals has become popular advice recently. This movement is based on a 2018 study from the ‘American Gut Project’ which analysed the gut microbiome of over 10,000 participants” says Sharon. The post includes a general overview and some quick wins and tips to get you started with links for further reading if you’d like to learn more about this popular subject.
Learn more about Sharon Kallos, Registered Associate Nutritionist, on her website: www.kallosnutrition.com
trainingsupport eatwelltrainbetter

Do you have an active lifestyle? If so, then physiotherapy could be key to getting the most out of exercise and sporting...
13/01/2026

Do you have an active lifestyle? If so, then physiotherapy could be key to getting the most out of exercise and sporting life while avoiding injury. Prevention is key and we can help by running you through a physical ‘MOT’ before you start any new sporting or exercise programme.
We offer Bronze, Silver or Gold level MOT’s which include an initial assessment plus a varied programme depending on your goals and physical condition when starting out.
If however, you have already suffered a sporting injury, the sooner you seek the correct treatment the better before the injury changes from acute to chronic. From a seemingly simple sprained ankle... to Plantar Fasciitis; Tennis Elbow; Rotator Cuff tears; Tennis Knee; and a wide variety of lower back pain... our experienced team is here to help.
𝗖𝗮𝗹𝗹 𝗼𝘂𝗿 𝗥𝗲𝗰𝗲𝗽𝘁𝗶𝗼𝗻 𝗧𝗲𝗮𝗺 𝗻𝗼𝘄 𝗼𝗻 𝟬𝟮𝟬𝟴 𝟴𝟳𝟲 𝟱𝟲𝟵𝟬 (𝘄𝗲 𝗮𝗿𝗲 𝗼𝗽𝗲𝗻 𝗳𝗿𝗼𝗺 𝟴𝗮𝗺 𝗶𝗻 𝘁𝗵𝗲 𝗺𝗼𝗿𝗻𝗶𝗻𝗴) 𝗮𝗻𝗱 𝗯𝗼𝗼𝗸 𝗮𝗻 𝗮𝘀𝘀𝗲𝘀𝘀𝗺𝗲𝗻𝘁 𝗼𝗿 𝗮 𝗠𝗢𝗧 𝗻𝗼𝘄. 𝗪𝗲 𝗲𝘃𝗲𝗻 𝗵𝗮𝘃𝗲 𝘁𝘄𝗼 𝗳𝗮𝗯𝘂𝗹𝗼𝘂𝘀 𝘀𝗽𝗼𝗿𝘁𝘀 𝘁𝗵𝗲𝗿𝗮𝗽𝗶𝘀𝘁𝘀 𝘄𝗵𝗼 𝗼𝗳𝗳𝗲𝗿 𝘁𝗵𝗲𝗿𝗮𝗽𝗲𝘂𝘁𝗶𝗰 𝗺𝗮𝘀𝘀𝗮𝗴𝗲𝘀 - 𝘁𝗵𝗲 𝗽𝗲𝗿𝗳𝗲𝗰𝘁 𝗰𝗼𝗺𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝗮𝗿𝘆 𝘁𝗿𝗲𝗮𝘁𝗺𝗲𝗻𝘁.

Walking is good for you, it’s undeniable. It’s also free and accessible, for most of us. And if you walk with a friend t...
09/12/2025

Walking is good for you, it’s undeniable. It’s also free and accessible, for most of us. And if you walk with a friend then you are adding sociability and motivational benefits too.
Aiming for the ubiquitous 10,000 steps a day (a Japanese marketing myth by the way), can help simply to give you a target to aim for. However, research suggests that 4 to 5,000 steps is just as effective. Focussing on being outside and on the move for a minimum of 20 minutes a day - preferably surrounded by some form of nature and exposed to natural light - can lead to life changing benefits*.
𝗪𝗮𝗹𝗸𝗶𝗻𝗴 𝗰𝗮𝗻:
*Elevate your mood
*Reduce the risk of chronic disease
*Increase low-impact movement
*Boost cardiovascular health
*Exercise without increasing hunger
*Help support weight management
*Encourages you to incorporate accessible movement throughout the day
*Can promote improved sleep quality
*Reduce levels of stress & anxiety
This activity not only strengthens the muscles in your legs and core but also contributes to improved bone density. Walking is especially beneficial for anyone at risk of osteoporosis, as it is a weight-bearing exercise that helps maintain bone strength without the elevated risk of injury (compared to running, for example)**.
*𝗥𝗲𝗮𝗱 𝗺𝗼𝗿𝗲 𝗮𝗯𝗼𝘂𝘁 𝘁𝗵𝗲 𝗯𝗲𝗻𝗲𝗳𝗶𝘁𝘀 𝗼𝗳 𝘄𝗮𝗹𝗸𝗶𝗻𝗴, particularly over long distances: https://maximumadventure.com/2022/08/17/benefits-of-walking-long-distance-backed-by-science
**𝗥𝗲𝗮𝗱 𝗺𝗼𝗿𝗲 𝗮𝗯𝗼𝘂𝘁 𝗰𝗼𝗺𝗽𝗮𝗿𝗶𝗻𝗴 𝘁𝗵𝗲 𝗯𝗲𝗻𝗲𝗳𝗶𝘁𝘀 𝗼𝗳 𝘄𝗮𝗹𝗸𝗶𝗻𝗴 𝘃𝗲𝗿𝘀𝘂𝘀 𝗿𝘂𝗻𝗻𝗶𝗻𝗴: https://www.bjc.org/news/walking-vs-running-health-which-better-you
At Physio on the River, our physiotherapists can help put you through your paces (for an injury prevention assessment). Or why not book a couple of sessions with George, our Personal Trainer? If a class seems too organised for you then walking daily could be the answer. 𝗖𝗮𝗹𝗹 𝗼𝘂𝗿 𝗥𝗲𝗰𝗲𝗽𝘁𝗶𝗼𝗻 𝗧𝗲𝗮𝗺 𝗻𝗼𝘄 𝗼𝗻 𝟬𝟮𝟬𝟴 𝟴𝟳𝟲 𝟱𝟲𝟵 to find out more.

Weight lifting is highly recommended by many health professionals, as a major contributor to staying healthy in later li...
26/11/2025

Weight lifting is highly recommended by many health professionals, as a major contributor to staying healthy in later life. But just how much weight is the right weight?
And are you looking to build strength or endurance? Are you in fact doing any kind of strength training at all?
If you are aiming to ward off injury during your exercise regime or favourite sport, or looking to improve your muscle strength and ability to balance well, then you need to incorporate regular strength training sessions. However, “stepping into the gym to use anything other than a treadmill can be overwhelming, especially if you’re unfamiliar with the weight room” and unsure how to use the correct weights in the first place, says Brad Schoenfeld*
At Physio on the River we have experienced instructors who can help devise a personalised programme for you, based on your goals and current physical ability. Sign up for a course of Personal Training sessions with George Palmer at Physio on the River, and you will discover the correct weights and loads for you. (For example, anyone over 60 should ideally be lifting heavier weights but for fewer repetitions.)
We are currently offering a 10% discount for anyone who books a block of six this Spring. 𝗖𝗮𝗹𝗹 𝗼𝘂𝗿 𝗥𝗲𝗰𝗲𝗽𝘁𝗶𝗼𝗻 𝗧𝗲𝗮𝗺 𝗻𝗼𝘄 𝗼𝗻 𝟬𝟮𝟬𝟴 𝟴𝟳𝟲 𝟱𝟲𝟵 to find out more.
*𝗦𝗼𝘂𝗿𝗰𝗲: Brad Schoenfeld, Ph.D., C.S.C.S., an associate professor of exercise science at Lehman College in New York,
𝗟𝗜𝗡𝗞: www.runnersworld.com/training/a29504263/how-much-weight-should-i-lift
𝗜𝗻𝘁𝗲𝗿𝗲𝘀𝘁𝗶𝗻𝗴 𝗮𝗿𝘁𝗶𝗰𝗹𝗲: www.dailymail.co.uk/health/article-13543611/Weight-lifting-key-staying-healthy-70s-just-year-pumping-iron-cut-body-fat-boost-strength-long-term-experts-reveal.html

Exercise classes at Physio on the River are about more than simply “keeping fit”. They all contribute to the ability to ...
25/11/2025

Exercise classes at Physio on the River are about more than simply “keeping fit”. They all contribute to the ability to move freely through a normal, pain-free range of movement that we take for granted in our 20’s and 30’s. The benefits of mobility and flexibility as we age are indisputable:
As a fellow physiotherapist, Phil Daoust, succinctly put it in a recent article in the Guardian: “…mobility is your ability to move your joints actively rather than passively. Flexibility and gravity will get you down on to the toilet; it’s mobility that will get you back up again.” The longer you remain flexible and mobile the better, to ensure independent living is possible into older age.
Ask one of our Physiotherapists about a ‘Sit and Reach’ test which measures the flexibility of the lower back and hamstring muscles. “It is considered an important assessment because tightness in these areas can contribute to issues like lower back pain and poor posture.” We can put you through your paces during one of our physical MOT assessments prior to joining a group class and suggest home exercises to practice. (Injury prevention being always better than cure.)
Then continue the good work by signing up for Pilates, Yoga or a Balance & Strength class. Find out more about our Summer Classes on our website or contact 𝗼𝘂𝗿 friendly 𝗥𝗲𝗰𝗲𝗽𝘁𝗶𝗼𝗻 𝗧𝗲𝗮𝗺 𝗼𝗻 𝟬𝟮𝟬𝟴 𝟴𝟳𝟲 𝟱𝟲𝟵𝟬.
LINK: read more at ‘Mobility masterplan! 10 essential exercises for a strong, active, happy life – whatever your age’ Guardian, UK
LINK: https://toneopfit.com/blogs/mobility-vs-flexibility (understand the differences between mobility and flexibility)
LINK: https://trainingstation.co.uk/blogs/news/sit-and-reach-test

Our intrepid director has just won a prestigious croquet tournament - only lady amongst 13 men. Whoop!
25/05/2025

Our intrepid director has just won a prestigious croquet tournament - only lady amongst 13 men. Whoop!

Have you ever heard of Ultrasound? It’s a therapy we offer at Physio on the River that can have a dynamic effect on cert...
03/05/2025

Have you ever heard of Ultrasound? It’s a therapy we offer at Physio on the River that can have a dynamic effect on certain injuries (after an initial consultation to assess if it is suitable for you). Used for over 70 years, Ultrasound is an evidence-based intervention that can effectively, and safely, treat a variety of muscle and joint disorders.
An ultrasound probe using high-frequency sound waves (which create heat and movement in body tissue) is placed on the skin via a transmission gel, thus assisting and promoting the body’s healing processes. It encourages an increase in local blood flow that may help reduce swelling and chronic inflammation and promote bone fracture healing. The heat in turn helps to decrease pain which can improve your range of motion and flexibility.
A session usually lasts between 5-10 minutes and is often used as part of an overall treatment plan that might also include manipulation, exercises and advice on posture.
Typically, Ultrasound is most beneficial when used for soft tissue injuries, such as:
• Muscle or ligament strains
• Acute Tennis or Golfers elbow
• Plantar fasciitis
• Scar tissue left after an injury
• Tendonitis
To book an initial appointment or to find out more, please call our Reception Team on 0208 8765690 or visit our website.

Can you touch your toes? As the saying goes “move it or lose it.”“Aging alone doesn’t automatically limit your mobility”...
01/05/2025

Can you touch your toes? As the saying goes “move it or lose it.”
“Aging alone doesn’t automatically limit your mobility” says Dana Santas**, “but, lack of movement does.” In a recent article, Dana highlights the following:
1. Just like everyday movement patterns, exercises should be performed in all three planes of motion: sagittal (forward and backward), frontal (side to side) and transverse (rotational).
2. Move throughout your day — not just when you exercise (standing up to make a cup of tea counts, and try standing on one foot while the kettle boils)
3. Commit to at least five minutes of mobility exercises per day - a short routine of posture exercises or targeted stretches, first thing in the morning could have a significant impact on how freely you move for the rest of the day. Consistency is the key.
4. Regular strength training is vital for your long-term mobility and improved flexibility
5. Breathe better to move better – did you know that your breathing pattern directly affects how you move?
“Eventually, a muscle that cannot sufficiently relax and stretch can limit our mobility” and then our ability to safely perform everyday tasks diminishes and reduces confidence with a compound effect.
**Dana Santas, known as the “Mobility Maker,” is a certified strength and conditioning specialist and mind-body coach in professional sports, and is the author of the book “Practical Solutions for Back Pain Relief.” For ‘how-to tips’ read the article in full, see the link below.’
LINK: https://edition.cnn.com/2025/04/03/health/maintain-mobility-older-age-wellness/index.html
LINK: https://www.everydayhealth.com/fitness/how-become-more-flexible-because-yes-its-important
LINK: https://barbend.com/mobility-vs-flexibility

Croquet anyone? It’s an enjoyable yet very competitive sport, as our very own Editor-in-Chief (and Proprietor,) Diana Wi...
26/04/2025

Croquet anyone? It’s an enjoyable yet very competitive sport, as our very own Editor-in-Chief (and Proprietor,) Diana Wilson, can testify. Since taking up the sport just over four years ago at the Roehampton Sports Club, she has gone from strength to strength.
Diana is already at competition level and fighting fit as a result. You could be too. Croquet is a very enabling sport. When an ankle injury meant Diana could no longer play tennis, croquet offered a life-line both socially and physically - ensuring she could maintain her fitness levels. For more detail, you can read Diana’s blog on our website or pop into Physio on the River to pick up a leaflet on Croquet.
If you’ve had an injury yourself, or believe you can no longer enjoy a sport or an active lifestyle, then why not book a physical MOT with one of our experienced physiotherapists? We could help you get moving again and identify an alternative sport, or devise an exercise programme that could be right for you.
𝗕𝗼𝗼𝗸 an MOT 𝗼𝗻𝗹𝗶𝗻𝗲 𝘃𝗶𝗮 𝗼𝘂𝗿 𝘄𝗲𝗯𝘀𝗶𝘁𝗲 𝗼𝗿 𝗰𝗮𝗹𝗹 𝗼𝘂𝗿 𝗥𝗲𝗰𝗲𝗽𝘁𝗶𝗼𝗻 𝗧𝗲𝗮𝗺 𝗼𝗻 𝟬𝟮𝟬𝟴 𝟴𝟳𝟲 𝟱𝟲𝟵𝟬 to find out more.

28/10/2024

Many communities throughout the United Kingdom are using Nextdoor to strengthen their neighbourhoods.

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London

Opening Hours

Monday 8am - 8pm
Tuesday 8am - 8pm
Wednesday 8am - 8pm
Thursday 8am - 8pm
Friday 8am - 6pm
Saturday 8am - 1pm

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+442088765690

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