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Welwyn Physiotherapy

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Welwyn Garden City
Welwyn Physiotherapy

Physiotherapy in Welwyn | Professional treatment to keep you moving

Musculoskeletal injury rehab.

Physiotherapy,
massage therapy & exercise programs.

📍 Welwyn & surrounds
👨‍⚕️ Lloyd, Chartered Physiotherapist
📱 Book your consultation today Chartered physiotherapist helping people overcome pain and restore quality of life. Additionally, with 15+ years experience in personal training and nutrition, I create personalised treatment plans for sports injuries, chronic pain, and post-surgery rehab. My approach combines hands-on therapy, therapeutic massage, and tailored exercise—so you can move better, feel stronger, and live without limits.

03/03/2026

I'm going to tell you why I've posted a topless picture, but first some context.

I'm a physiotherapist who treats holistically. But you're in pain, so why does your mental health, stress, nutrition, and sleep matter so much?

If I'm being honest, I hate social media. I hate the perfectionism it portrays. Yet I too fall into wearing a mask to portray a marketable image.

What's that got to do with pain?

We chase perfection in rehabilitation too. We paralyse ourselves through fear of failure. You see, I've hidden behind a smile my whole life. A smile that says "I'm okay." It hides the self-loathing, inadequacy, and destructive self-criticism. I've aligned my self-worth with how I've looked and my physical abilities.

My injury means I can't train or play the sport I loved. I've gained weight. Without an athletic body, I doubt my ability to find or keep a partner. I wear t-shirts to bed to avoid seeing my belly in the mirror. This feeds a cycle of feeling like a failure.

But this runs deeper than physical appearance.

I battle demons daily. I pretend I'm okay. I smile. I put that mask on. Then I go home and cry watching an advert about nappies lol (who crys over nappies)

I have no idea why I have waves of emotion I can't control. I've been on depression medication. As a youngster I used, or abused, alcohol to hide the real, shy person I am.

When I talk about mental wellbeing, sleep, nutrition, and stress impacting pain, it's not from a book. It's because I live it.

This is way out of my comfort zone. But this is my attempt to be real and show that yes, I have dents and cracks. But I'm still going. And if I can, you can too.

This may be too raw for some. That's okay I knew it wouldn't be for everyone.

However, one thing I'm proud of: no matter how rubbish I feel, I dig deep and pour what little energy I have into the people I work with. So they don't have to feel like this. So they can gain just a little hope in what seems hopeless.

So this is me. Take me as I am or don't. Either way, it's cool. But know that despite my flaws, my intentions are pure and come from place of empathy, experience, and genuine passion to help.

08/02/2026

This framed £30 in my studio is more than just money, it’s a daily reminder of what’s truly important to me.

It’s about never letting work or chasing income overshadow real connections, quality time, and being present for the people who matter.

That first £30 I earned here came from helping someone on their journey, and it reminds me every day why I do what I do.

I want every client to feel valued, never like a transaction.

Building genuine relationships and truly caring about the people I work with will always come before the numbers.

That’s what this picture means to me and it’s how I approach every session.

20/01/2026

It’s always a pleasure to receive feedback from clients who’ve benefited from my service, but it’s especially meaningful when it comes from someone who’s a health and fitness professional themselves.

Emma originally approached me because she was struggling with persistent tightness around her glutes and hips. Despite being very active with calisthenics and having had a successful hip replacement, she was still experiencing muscle soreness and even reoccurring migraines.

As a fellow massage therapist, Emma knows her body well, but she felt she needed a bit more support to get to the root of these issues. When we met, we took some time to discuss her symptoms and did a quick movement screen, even though she’d initially just come in for a massage.

Our assessment highlighted a few things that were contributing to her ongoing tightness and discomfort. We then moved into treatment, and I made sure to provide feedback and practical suggestions based on what we found.

Receiving positive feedback from someone who works in the same field and helps others overcome similar challenges is incredibly rewarding.

Thank you, Emma, for trusting me with your care and for your kind words about the service you received.

18/01/2026

I went rrom Fun Dad to Losing My Sh*t Dad

Id like to say that I’m always fun dad, dad thats playing games and Dad that possess the patience of a saint 😇 and I could quite easily post a highlight reel on social media to portray just that, but the truth of the matter is, that's not always the case

For the past week, I’ve been dealing with shoulder pain, and life hasn’t stopped for a second. I’m still working, doing massages and demonstrating exercises, looking after the kids, putting on a brave face during the day, even though I’m uncomfortable. 🥲

But when I get home, everything keeps going: the house needs sorting, dinner needs cooking, the kids need looking after, and all the jobs I don’t want to do still need doing The only difference is now I’m doing it all while in pain and the pain has been interrupting my sleep so now im tired to boot

So when I’m telling the kids (for the fifth time) to pick up their clothes, take their plate out, stop bickering, tidy their bed, or brush their teeth, it just hits differently. 😭

My patience isn’t what it usually is. The noise, the mess, the bickering, it all gets to me much quicker. Suddenly, I’m not the fun, happy dad, I’m the snappy, irritable dad, and I don’t like it.

But here’s the thing: many people think that their response is abnormal, but you are responding in a very normal way to an abnormal situation. 💯

Pain is a very emotional experience, and it changes how we react. It takes energy, and you know what, It’s okay to admit it’s hard. We need to be a bit kinder to ourselves, and sometimes that means not trying to be super mum or super dad all the time. 🦹‍♀️ Take a step back, push a few things off the to-do list, and give yourself permission to just keep things afloat, without losing your sh*t.

17/01/2026

One of the most important questions I ask in an initial assessment is,

“What do you want to achieve?”

Early in my career, the most common answer I got was, “I want to be out of pain.” Sometimes, people would look at me puzzled, as if the answer was obvious, they’re in pain and don’t want to be. 🤔

But here’s what I’ve learned:

Just being pain-free isn’t the whole story. You can have no pain, but still not be ready to do the things you want, whether that’s playing with your kids or getting back to sport. The tissues might not be strong enough, mobile enough, or conditioned to handle the demands of your life.

For a long time, I used pain as the main measure of progress. But I’ve changed my approach. Now, I dig deeper: 🕵‍♂️

What does being pain-free actually allow you to do?

What is pain stopping you from doing right now?

This is where the concept of “thoughtless, fearless movement” really resonates with me, a principle highlighted by therapist David O’Sullivan. It’s not just about getting rid of pain, but about restoring confidence and the ability to move freely, without hesitation or fear.

Once we know what pain is holding you back from, we can set real goals:
Picking up your child, going for a run 🎯
Playing your sport. 🎯

We figure out the movements, joints, and muscles involved, and then reverse engineer your rehab plan to get you there.

So next time you think about your goal, ask yourself, not just “do I want to be out of pain?” but “what do I want to be able to do, confidently and without fear?”

Because that’s what true recovery looks like.

16/01/2026

Ever feel lost trying to fix things yourself?

When you’re facing something new, like pain, injury, or rehab, it’s easy to feel overwhelmed or unsure where to start.

Recently, I went shopping for my daughter as she’s growing up. As a dad, I was totally out of my depth, had no experience, had no idea what to look for, and worried about getting it wrong.

I had two choices:
🤔 struggle through on my own and risk wasting time, money, and effort
🤔ask someone who’s been there before.

I chose to ask for help, and it saved me stress, mistakes, and repeat trips.

Rehab is no different. Trying to figure it out on your own can be confusing and frustrating. Google and ChatGPT can give you information, but not a plan tailored for you.

Ask an expert, avoid setbacks, and get it right the first time.

15/01/2026

It’s easy to think that progression just means adding more weight, heavier dumbbells, more plates on the bar. 🏋‍♀️🏋‍♂️

Sometimes, yes, that’s part of the process. But it’s far from the only way, and it’s not always the best approach, especially when you’re recovering from injury.

In the video I’m sharing, I’m doing an exercise using my daughter as the weight. (To be clear, I’m not recommending you use your kids for resistance training!) But as she grows, the challenge naturally increases, showing how progression can happen in ways you might not expect. Let's see if she'll let me do this when she's 30 😜🤣

There are loads of ways to progress an exercise:

Change the tempo—slow it down, speed it up, or add a pause.

Use instability, try single limb instead of two.

Mix up your resistance: dumbbells, bands, kettlebells, or even just body weight.

Adjust reps, sets, or the order of your exercises.

Here’s the key point:
If you focus only on increasing weight, especially during rehab, you might actually be setting yourself up for failure.

The load has to be appropriate for your stage of recovery. If you push weight before your tissues are ready, you risk reinjury. Progress should be about gradually increasing the demand on your body in a way that’s safe and sustainable.

So, look for other ways to challenge yourself and progress your exercises. It’s not just about chasing bigger numbers, it’s about finding the right way to keep you moving forward, safely and effectively.

What exercise are you stuck on that might benefit from a different kind of progression?

14/01/2026

Have you ever wondered why a tight muscle just won’t release, no matter how much you stretch it?

Butterfly effect 2/4

The answer often isn’t just about the muscle itself it’s about what your body is trying to protect.

Sometimes, your nervous system creates what’s called “protective tone.” This means it keeps certain muscles tight to limit movement and shield a part of your body, especially if you’ve had injuries or issues in the past.

That’s why your history is so important. If your body is in a protective mode, stretching the muscle alone won’t solve the problem. Instead, it’s worth asking:

What’s your injury or medical history?
What might your body still be trying to protect?

In many cases, the body can stay hardwired into this protective mode, even after the original issue has healed.

So, if you’re struggling with a stubbornly tight muscle, remember: it’s not always just about stretching. Sometimes, your body still thinks there’s something it needs to protect, and funding ways to work with our nervous system, instead of against it is the way forward.

07/01/2026

You're still in pain because you're treating Symptoms!

The butterfly effect part 1/6

The original butterfly effect isn’t actually about the body at all, it’s the idea that a small change somewhere can result in much bigger changes or effects elsewhere. 🦋

When it comes to recurring aches and pains, we can use the butterfly effect principle to explain how a minor adaptation or compensation in the body, something that might seem insignificant or unrelated at first, can end up having a big impact somewhere else entirely.🎯

Often, symptoms show up far away from where the real problem started. It’s natural to focus on the area that hurts, but if we only treat the pain itself, we’re just addressing the symptom, not the root cause. That’s why you might get some relief at first, but the pain keeps coming back, sometimes days, weeks, or even months later.🗓

To break the cycle, we need to look beyond the obvious symptoms and find the underlying cause. By treating the root issue, rather than just the pain, we’re much more likely to achieve long-term relief.

And if you’re wondering about the butterfly in the picture, that’s a special creation by my daughter. If anyone fancies one of their own, I’m sure she’d give you a good price (mates’ rates available)! 😜😜

06/01/2026

If you're not assessing, you're guessing!

Christmas Day. My sister and I did the bleep test. I got 4.2.

Pretty poor in the grand scheme of things. But here's why I'm telling you.

I haven't dome the bleep test in over 20 years. So, to be able to run at all was actually good. But that 4.2 isn't just a number. It's a starting point. A line in the sand.

Now, I can measure progress. In a month, I'll do it again. See if that number goes up. See if my running is actually improving. See if what I'm doing is working.

That's the power of assessment.

When I work with someone, I establish an objective measure. Something we can track. Something specific to their goal.

It might be a single leg heel raise test. A sit to stand. How many push-ups in sixty seconds. A bleep test. There are loads of options, but what we don't do is rely on pain alone to establish progress.

But here's what matters. It needs to be relatable to their actual goal. Their functional goal. Not some random exercise because YouTube says it's good for knee pain.

Because without measurement, you're just hoping you're getting better. You're guessing. You're doing exercises and assuming they're working.

But with an objective measure, you know. You've got physical numbers. You can see if the interventions, the exercises, and the activities you're engaging in are actually effective.

And if they're not? Then, you assess and adapt. You change direction. You try something different.

Rather than just blindly doing a set of exercises because the internet told you to.

What's your starting point?

What would you measure to know if you're actually progressing?

03/01/2026

My eldest has Osgood-Schlatter's. Knee pain that can be severe, especially as a keen gymnast. 🤸‍♀️

Activities like running or anything involving high impact or change of direction can aggravate it. 😭

When it flares, she's in pain. So you'd think we'd stop running completely, right?

But that's the boom or bust cycle. And it doesn't matter what age you are. It applies to everyone.

Boom💥 you feel okay, so you do everything. You push hard. You aggravate it. Flare happens. Pain spikes.

Bust 💔 you stop everything. Complete rest. You feel better. Then you try again. Same cycle.

Today, she wanted to run (much to my dismay, as I'm not made for this weather 🥶). So we did. Just over a mile. But we paced it.

We interspersed jogging with walking. Added lateral side shuffle movement. Offloaded the knee from pure running impact. Gave it breaks so it didn't flare.

We're not pushing through pain, but we're also not avoiding activity completely. I'm teaching her to listen to her body, pace herself, and adapt when needed whilst building progressively.

We're also doing strength work. Taking that knee through full range. Making sure the muscles are strong. Teaching her awareness of joint position, which is key as she's also hypermobile.

The principle is simple. It's not about stopping everything or pushing through everything. It's about pacing. Listening. Adapting. Building progressively. 💪💪💪

Whether you're 11 or 80, whether it's Osgood-Schlatter's, arthritis, or a chronic injury, the principle is the same.

Avoid the boom or bust. Find the middle ground and build progressively.

30/12/2025

Don't let chasing perfection be the reason you fail. Or worse, be the reason you don't even try.

I spent twenty plus years away from basketball. When I tried to get back, I couldn't do what I used to do. Couldn't dunk. Couldn't move like I used to. Couldn't shoot or handle the ball the same way.

For years, that stopped me from even trying.

Then something shifted. I stopped looking for perfect. I stopped waiting for the day I could do everything I used to do.

Instead, I focused on what I could do. I'm working on consistency. Building confidence in two spots on the court. Practising the things within my grasp. And tgat has the power to change everything.

This applies to your rehab, too.

You may not be able to do what you used to do. There may be loads of things you can't engage in right now because of pain or physical limitations.

And if you keep searching for perfect, you'll never start. You'll be in a worse place in a week, a month, years down the line.

So stop searching for perfect. Stop waiting for the perfect environment or the perfect time.

Look at what you can do. Build on that. Develop that. Find ways to make the things you want to do easier. Adapt. Get support. Find a way.

But don't search for perfect.

Strive for better.

Engage in the process. Commit to being better than you were yesterday.

That's it, that's what gets you back to the things you love.

Message INFO if you're ready to start making progress instead of waiting for perfect.

Address

Weltech Business Centre, Unit A1 Ridgeway
Welwyn Garden City
AL72AA

Opening Hours

Monday	6am - 8pm
Wednesday	6am - 8pm
Friday	6am - 8pm
Saturday	9am - 1pm

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