TFD Therapy

27/09/2025

What is Achilles Tendinopathy?

Achilles tendinopathy is a condition that affects the tendon at the back of your ankle, the thick cord that connects your calf muscles to your heel bone. When the tendon is repeatedly loaded, such as through running/jumping during a Hyrox, it can become painful, swollen, or stiff, especially during or after physical activity.

You might notice:
A dull ache around your heel or lower calf.
Stiffness in the morning or after resting.
Pain when running, jumping, or going up on your toes.
Pain in the tendon usually builds up overtime, but can be made worse by a previous acute traumatic event e.g., Achilles tear.

Why It Occurs in Hyrox

The unique format of Hyrox, repeated 1km runs mixed with functional stations, can be tough on the Achilles.

Here’s why:
Repetitive Running: The repeated bouts of running place continuous load on the Achilles, especially if your form breaks down as fatigue sets in.

Heavy, Explosive Movements: Exercises like sled pushes and burpee broad jumps accumulate stress on the calf muscles, which pull on the Achilles tendon.

Specifically, sled pushing puts the soleus muscle under extra load because of the positive shin angle utilised (i.e., knee over toe). The soleus is a strong muscle and is connected to the Achilles tendon. However, combining sled pushing with repeated running may push the muscle and tendon over the limit.

Surface & Footwear: Competing on hard surfaces or using footwear that doesn’t support your running gait can increase the strain.

Training Volume: A sudden increase in running or high-impact exercises without enough rest or recovery is a major risk factor.

If this sounds familiar, get in touch with the TFD Therapy team to book in your treatment.

25/09/2025

Lymphatic drainage massage (or manual lymphatic drainage) involves the gentle manipulation of specific areas of your body to stimulate the natural drainage of the lymph system.

It encourages any excess fluid build up and toxins away from your tissues and towards lymph vessels and lymph nodes just under your skin in order to expel these from your body. It is a way of providing a natural detox and re-set for your body.

Give us a call on 01235 772995 or email therapy@tfdgym.co.uk to book with Jo or Josh.

23/09/2025

Barre Conditioning can be the perfect way to work your lower body if you are carrying an upper body injury. Why not give these a go...

HEEL LIFT PULSES:
Standing facing the barre with hands placed shoulder width apart, bend the knees and lift the heels from the floor. Placing minimal weight in your hands and keeping the spine tall, start to pulse through the knees without fully straightening them.

FIRE HYDRANT:
Face the barre with hands resting gently on the barre shoulder width apart. Keep the spine long and transfer all the weight into one leg, lifting the other to a 90 degree angle. Maintain the angle while you lift and lower the working leg, trying to prevent the knee from creeping forwards. Repeat on the other leg after 30 seconds.

LUNGE & LIFT:
Staying facing the barre with your hands for balance, step one foot back bending both knees into a lunge. Tip the body forward, placing the weight in the front leg and lifting the back leg straight behind you. Then return both feet to the floor in a lunge before squeezing back to standing, ready to repeat for 30 seconds on the same leg before swapping.

SIDE CRUNCHES:
Standing side on to the barre, place your closest hand on the barre for balance and your other hand with you fingers resting by your ear with elbow out wide. Without leaning on the barre, raise your outside leg and lower your elbow to meet each other in the middle, contracting the side of your abdominals at the same time. Carefully lower the knee and re-lift the elbow before repeating the action for 30 seconds each side, turning around to complete the opposite side.

Classes at TFD are Mon 18.00 and Wed 10.00.
Free for TFD members and £10 for non-members.

20/09/2025

Client review...

"Having had a couple of muscle issues, I had a short series of sessions with Josh. Great service, highly professional, and got everything sorted. Highly recommended." - Tom

18/09/2025

Dry needling can be used for a wide variety of musculoskeletal issues, such as:

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

16/09/2025

TFD Therapy x Hyrox
Common Hyrox Injuries...

Back pain.
- Pain felt in your back, often the lower back, especially if your technique and posture aren't correct.
- The combination of strength exercises & running can be a lot of strain on your back if using incorrect technique when fatigued.
- Dry cupping & posture correction are both effective ways to treat back pain and release tension.

Josh & Jo can include dry cupping in your soft tissue therapy appointment with them. Call us on 01235 772995 or pop to TFD reception to book in.

13/09/2025

Shockwave Therapy for Knee Pain

Knee pain is a common issue that can affect anyone, from athletes pushing their limits to those simply keeping active day to day. There are many effective ways to manage and reduce discomfort, such as massage, stretching and rehab/prehab exercises. These techniques do an amazing job at strengthening, relieving tension, removing adhesions and promoting blood flow in the surrounding muscles, like the quads, hamstrings and hips. For most people, this helps to significantly ease knee pain.

However, sometimes a more direct approach is needed, especially when discomfort is coming from structures within or very close to the knee joint itself. This is where shockwave therapy can be especially effective.
Shockwave therapy uses high-energy sound waves, produced by compressed air, applied directly to the affected area. These waves stimulate blood flow, encourage tissue repair, and can help break down calcifications or scar tissue that may be contributing to pain.

For individuals experiencing severe knee pain, symptoms can make it difficult to keep the joint moving or perform rehabilitation exercises. Shockwave therapy can help reduce these painful symptoms, allowing patients to start or continue rehab without being limited by pain. Because it is non-invasive, it offers a safer and more comfortable alternative to more aggressive treatments like injections or surgery.

For the full blog post visit our website.

11/09/2025

The increased blood flow from dry cupping therapy promotes muscle repair and helps to reduce inflammation. Dry cupping helps release tension in muscle fibres, leading to relaxation and pain relief.

Josh & Jo both offer dry cupping as part of their soft tissue therapy appointments. To find out more email therapy@tfdgym.co.uk

09/09/2025

TFD Therapy x TFD Dance
Common Dance Injuries...

Shin Splints.
- Pain felt down the front of the lower leg, often caused by tension in the calves.
- Very common in dancers due to the high repetitions of impact exercises like jumping and allegro, which places a lot of pressure through the ankle, calf & shin.
- Soft tissue therapy, such as soft tissue release, can help with shin splints by loosening off restriction in the lower leg from overuse.

Get in touch with Josh & Jo for your Soft Tissue Therapy needs at TFD Therapy. Call us on 01235 772995 or pop to reception to book.

06/09/2025

Client review...
“Thank you for your treatment on my calves and shoulders. It really helped and I believe that the cupping definitely eased the tightness in both shoulders.” - Aimee

05/09/2025

04/09/2025

Have you got an event booked? Or maybe just completed one? Treat yourself to a Sports Massage to help ease those aches & pains and get you feeling fighting fit!

Give us a call on 01235 772995 or email therapy@tfdgym.co.uk to book.