Physio on the River

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.

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

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

25/05/2025

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

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.

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

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.

21/04/2025

Are your 2025 resolutions to “get fit”, “be more flexible”, or “move more”, a distant memory? Then consider a try-out* session in one of our small, friendly exercise classes. There are never more than six people in any class, which means plenty of personal attention from our very experienced instructors.
We still have a few places left in our range of exercise classes for the Summer Term, including Pilates, Yoga and Balance & Strength classes at Physio on the River.
The Summer Term runs from tomorrow, Tuesday 22nd April. until Saturday 26th July. Please note some classes have a half-term break midway through, our Reception team have timetables and details.
𝗕𝗼𝗼𝗸 𝗼𝗻𝗹𝗶𝗻𝗲 𝘃𝗶𝗮 𝗼𝘂𝗿 𝘄𝗲𝗯𝘀𝗶𝘁𝗲 𝗼𝗿 𝗰𝗮𝗹𝗹 𝗼𝘂𝗿 𝗥𝗲𝗰𝗲𝗽𝘁𝗶𝗼𝗻 𝗧𝗲𝗮𝗺 𝗼𝗻 𝟬𝟮𝟬𝟴 𝟴𝟳𝟲 𝟱𝟲𝟵𝟬 𝘁𝗼 𝗳𝗶𝗻𝗱 𝗼𝘂𝘁 𝘄𝗵𝗶𝗰𝗵 𝘁𝘆𝗽𝗲 𝗼𝗳 𝗰𝗹𝗮𝘀𝘀 𝘄𝗼𝘂𝗹𝗱 𝘀𝘂𝗶𝘁 𝘆𝗼𝘂 𝗯𝗲𝘀𝘁: depending on your level of experience, general fitness and whether you might prefer a focussed, Level 3 class or something a little more light-hearted or even a class that aims to improve your overall balance and strength at any age. *𝗜𝗳 𝘆𝗼𝘂 𝗵𝗮𝘃𝗲 𝗻𝗲𝘃𝗲𝗿 𝗱𝗼𝗻𝗲 𝗮 𝗰𝗹𝗮𝘀𝘀 𝘄𝗶𝘁𝗵 𝘂𝘀 𝗯𝗲𝗳𝗼𝗿𝗲, 𝘄𝗲 𝗼𝗳𝗳𝗲𝗿 𝗻𝗲𝘄 𝗮𝘁𝘁𝗲𝗻𝗱𝗲𝗲𝘀 𝗮 𝘁𝗿𝘆-𝗼𝘂𝘁 (subject to availability in the class of your choice). What better way to prepare for a wonderful Summer....?

17/04/2025

Your diet can impact sleep, stress and energy levels says former physiotherapist Pauline Cox, now a nutritionist specialising in women’s health.
You can read more in her books* or in a recent article in The Independent newspaper, links are at the end of this post.
𝗣𝗮𝘂𝗹𝗶𝗻𝗲’𝘀 𝗸𝗲𝘆 𝗮𝗱𝘃𝗶𝗰𝗲 𝗳𝗼𝗿 𝗮 𝗯𝗲𝘁𝘁𝗲𝗿 𝗹𝗶𝗳𝗲 (𝗮𝗻𝗱 𝗯𝗮𝗹𝗮𝗻𝗰𝗲𝗱 𝗵𝗼𝗿𝗺𝗼𝗻𝗲𝘀) 𝗶𝘀 𝘁𝗼:
1. First and foremost, look after your liver
2. Add fermented foods to your diet (and it doesn’t have to be sauerkraut)
3. Avoid ultra-processed foods (sounds obvious but eating high sugar, processed foods can cause both our inflammatory and cortisol levels to increase (which “robs us of progesterone”)
4. Create an ‘eating window’ because it’s not just what you eat, it’s when you eat it
5. Monitor your magnesium levels - most women are “sub-clinically deficient in magnesium” which can cause insomnia and the health risks associated with too little REM sleep
𝗜𝗳 𝘆𝗼𝘂 𝘄𝗼𝘂𝗹𝗱 𝗹𝗶𝗸𝗲 𝗮 𝗰𝗼𝗻𝘀𝘂𝗹𝘁𝗮𝘁𝗶𝗼𝗻 𝘄𝗶𝘁𝗵 𝗼𝘂𝗿 𝗼𝘄𝗻 𝗶𝗻-𝗵𝗼𝘂𝘀𝗲 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻𝗶𝘀𝘁, 𝗳𝗼𝗿 𝗽𝗲𝗿𝘀𝗼𝗻𝗮𝗹𝗶𝘀𝗲𝗱 𝗮𝗱𝘃𝗶𝗰𝗲, 𝘁𝗵𝗲𝗻 𝗽𝗹𝗲𝗮𝘀𝗲 𝗰𝗼𝗻𝘁𝗮𝗰𝘁 𝗼𝘂𝗿 𝗥𝗲𝗰𝗲𝗽𝘁𝗶𝗼𝗻 𝗧𝗲𝗮𝗺 𝗼𝗻 𝟬𝟮𝟬𝟴 𝟴𝟳𝟲 𝟱𝟲𝟵𝟬.
𝘗𝘢𝘶𝘭𝘪𝘯𝘦 𝘊𝘰𝘹, 𝘴𝘵𝘢𝘳𝘵𝘦𝘥 𝘩𝘦𝘳 𝘤𝘢𝘳𝘦𝘦𝘳 𝘢𝘴 𝘢 𝘱𝘩𝘺𝘴𝘪𝘰𝘵𝘩𝘦𝘳𝘢𝘱𝘪𝘴𝘵 𝘣𝘦𝘧𝘰𝘳𝘦 𝘣𝘦𝘤𝘰𝘮𝘪𝘯𝘨 𝘢 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯𝘪𝘴𝘵 𝘢𝘯𝘥 𝘯𝘰𝘸 𝘮𝘢𝘪𝘯𝘭𝘺 𝘸𝘰𝘳𝘬𝘴 𝘸𝘪𝘵𝘩 𝘨𝘳𝘰𝘶𝘱𝘴 𝘰𝘧 𝘸𝘰𝘮𝘦𝘯 𝘰𝘯𝘭𝘪𝘯𝘦 𝘢𝘯𝘥 𝘩𝘢𝘴 𝘫𝘶𝘴𝘵 𝘳𝘦𝘭𝘦𝘢𝘴𝘦𝘥 𝘩𝘦𝘳 𝘴𝘦𝘤𝘰𝘯𝘥 𝘣𝘰𝘰𝘬, ‘𝘏𝘶𝘯𝘨𝘳𝘺 𝘞𝘰𝘮𝘢𝘯: 𝘌𝘢𝘵𝘪𝘯𝘨 𝘧𝘰𝘳 𝘎𝘰𝘰𝘥 𝘏𝘦𝘢𝘭𝘵𝘩, 𝘏𝘢𝘱𝘱𝘪𝘯𝘦𝘴𝘴 𝘢𝘯𝘥 𝘏𝘰𝘳𝘮𝘰𝘯𝘦𝘴’.
LINKS:
https://www.independent.co.uk/life-style/food-and-drink/nutritionist-diet-help-hormones-pmt-b2365507.html
𝗦𝗵𝗮𝗿𝗼𝗻 𝗞𝗮𝗹𝗹𝗼𝘀 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻: Sharon is our in-house nutritionist at Physio on the River: www.kallosnutrition.com

16/04/2025

Sometimes, we see physiotherapy from a different perspective. While physio assessment and treatment is obviously strictly between therapist and the client, our Reception Team are witness to the transformative effects of those appointments. Even after just one session with a physio, the team report hearing sighs of sheer relief and smiles that declare back pain has been relieved, or mobility has returned even in a small way, to a shoulder, arm or leg.
Those sighs are very rewarding to us at Physio on the River and we thank you for them. Positive results nearly always improve in any subsequent appointments, building on personalised exercises or general advice we might give you to follow at home. Resulting in fewer sighs although we do notice many more smiles. Physiotherapy offers hope and anxiety relief, as well as physical treatment. There is often no need to “put up” with pain or reduced mobility from an injury and you may be surprised at the results of even just one physiotherapy appointment. [You can find our contact details and further information listed below.]
And just to say, we’d also like to thank all our clients who gave us delicious chocolates or biscuits and cards over the recent festive break. Much enjoyed by the whole team.
𝗣𝗛𝗬𝗦𝗜𝗢 𝗢𝗡 𝗧𝗛𝗘 𝗥𝗜𝗩𝗘𝗥
𝗢𝗻𝗹𝗶𝗻𝗲: www.physio-on-the-river.co.uk/contact
𝗖𝗮𝗹𝗹: 0208 8765690
𝗩𝗶𝘀𝗶𝘁: The Old Ticket Office (next to Barnes Bridge)
The Terrace, Barnes, SW13 0NP

28/10/2024

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

28/10/2024

We are hiring - Pilates teacher wanted!

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