TFD Therapy

Home
United Kingdom
Wantage
TFD Therapy

Soft Tissue Therapy, Injury Rehab & Sports Massage.

24/03/2026

Postural Assessments...
- Visual observation to look at overall alignment.
- Determine imbalances, weaknesses & faults in movement patterns.

21/03/2026

Client review...
"Jo identified the muscle/ligament in the leg that was causing the pain in the foot and very successfully managed to address in one session.' - David

19/03/2026

Sports massage is a targeted, deep-tissue technique designed to manipulate soft tissues (muscles, tendons, ligaments, fascia) to enhance athletic performance, aid recovery, and prevent or treat injuries. It is used before, during, or after training to reduce muscle tightness, improve circulation, and speed up the removal of waste products.

17/03/2026

Workout to help with Sciatica...

- Back extension
- Floor superman (opposites)
- Glute stretch
- Lumbar supine stretch

14/03/2026

Foam rolling is a recovery technique that uses rolling action with a specific roller to create a massage-like effect and apply pressure to certain areas of soft tissue. It is a tool to help relieve pain and encourage your muscles to relax. It is a form of self-myofascial release. Foam rolling helps to limit soreness, increase circulation, improve mobility, and flexibility. It can help to promote recovery after a workout and prevent injury.

Ideally muscle fibers will slide past each other with ease as you move, however sometimes they can get a little bit stuck. The fascia covering the fibers can become stuck for several reasons including injury, trauma, inflammation, poor recovery, or inactivity. This essentially means the tissue becomes bound to each other and can cause what we know as ‘knots’ or ‘trigger points’ that feel tight and can result in you feeling pain either in that spot, or sometimes elsewhere. Foam rolling in these areas will help to get the fibers back to their original state by applying pressure and moving the fascia to separate and relax them, which will make them more flexible again.

You can foam roll any muscles such as glutes, hamstrings, quads, calves, and lats. You should avoid foam rolling over joints, bones, and ligaments. For an active person, foam rolling every day for around 10-15 minutes is considered ideal. Incorporating it into your regular routine will help to keep your muscles in a supple condition, meaning you are less likely to become injured.

For any foam rolling advice or to find out how it might benefit you and your recovery speak to one of the team.

12/03/2026

Shockwave Therapy is highly recommended by healthcare specialists. It has become the go to treatment for injuries including Plantar Fasciitis, Patella Tendinopathy, Tennis Elbow, Shoulder Pain, Heel Spur, Shin Splints, Hip Pain & Rotator Cuff.

Shockwave Therapy is included in your appointments, if advised, with our Level 5 Soft Tissue Therapists Josh & Jo.

10/03/2026

Couch Stretch
- Can be done in the gym or at home using a "Couch" or "Box."
- Stretch for the hip flexors and quadriceps.

Technique:
1. Start on hands and knees with a couch or box positioned behind you.
2. Reach one leg back and place your foot or ankle against the side or top of the couch/box.
3. Sit your hips back to close the knee angle and feel the stretch. Stay here if this is sufficient.
4. To progress, bring the non-stretching leg forward so the foot is planted on the floor, keeping your hands down.
5. For a further progression, sit upright and place your hands on your hips.
6. Breathe slowly and deeply throughout, easing further into the stretch with each breath without forcing the position.

07/03/2026

Client review...
“Had my first deep tissue massage due to a back issue. Fantastic treatments by Alfie, with great information and follow up exercises. Thank you!” - Darren

05/03/2026

What can Dry Needling be used for?

Acute and Chronic Injuries, Headaches, Neck and Back Pain, Tendinitis, Muscle Spasms, Sciatica, Hip and Knee Pain, Muscle Strains, Fibromyalgia, Elbow Pain, PFPS (Runner’s Knee), Overuse Injuries...

28/02/2026

When should you see a soft tissue therapist?

A question we often get asked is, when is a good time to come for treatment? And the answer really depends on the nature and circumstances of the injury.

For instance:
- Soft tissue damage: With soft tissue injuries (muscular tears, ligament sprains etc), the general advice is to seek soft tissue therapy and rehabilitative support as soon as possible once the acute symptoms have reduce. This means allowing the swelling, bruising and inflammation to reduce before seeking treatment. If the swelling is too acute at the time of treatment then it limits the treatment options available. We would advise following the PEACE protocol (replacing RICE) immediately following a soft tissue injury in preparation for soft tissue treatment.

- Fractures and breaks: This is where the advice differs to soft tissue injury. When it comes to the majority of fractures, breaks and dislocations it is important that you are cleared by your primary physician before receiving treatment. This is to ensure that appropriate bone remodeling has occurred before treatment. Once cleared, soft tissue treatment and rehabilitation is paramount in restoring function to the injured area, ensuring that the area regains strength and that any compensatory patterns are addressed.

- Post Surgery: If you have undergone surgery, soft tissue therapy can be incredibly beneficial in restoring function. Again, this must be cleared by the primary physician prior to receiving treatment. Soft tissue therapy can help to reduce scar tissue and improve fluid dynamics to the recovering tissue, aiding in recovery times.

- General treatment: Many people seek soft tissue therapy to assist in their training, help manage day to day niggles or to address any aggravating postures such as the dreaded “desk posture”. Soft tissue therapy treatment can be accessed at any point to help manage this, whether it be preventative or to help manage ongoing issues.

26/02/2026

MEET THE TEAM
Alex Boardman - Level 3 Sports Massage Therapist

Alex joined the tfd gym team as a gym assistant in 2021 and has progressed on to complete his Level 2 Fitness Instructor & Level 3 Personal Trainer courses alongside the BTEC Level 3 National Extended Diploma in Sports & Exercise Science at the City of Oxford College. He also studied his Level 3 Sports Massage Therapy qualification during this time.

He is keen to help treat tight, aching muscles to enhance performance in the gym environment and improve general wellbeing for his clients.

Alex’s love for training and his personal nutrition, has put him in good stead for his career as a fitness professional and this has expanded his understanding of body movement and mechanics.

Address

TFD Health & Fitness, Grove Business Park, T2 Southern Unit
Wantage
OX129FA

Telephone

+441235772995

Website

https://tfdgym.co.uk/project/tfdtherapy/

Alerts

Be the first to know and let us send you an email when TFD Therapy posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Want your practice to be the top-listed Clinic in Wantage?