Tunley Therapy Centre

03/04/2026

A lot of people think soft tissue work is just “a bit of a rub”.

It’s not.

When it’s used properly, it can help reduce sensitivity, improve movement, settle guarding and create a really useful window for rehab.

Comment INFO and lets have a chat if this is right for you.

02/04/2026

“It’s probably just age.”

This one comes up a lot.

Especially with knees, hips and backs.

People say it like it’s the end of the conversation.

Ageing joints don’t suddenly decide to hurt.

Pain usually shows up because:
Load changed.
Strength dropped.
Movement patterns shifted.
Or an old injury never fully rehabbed.

I see people in their 50s and 60s who are stronger and moving better than people in their 30s.

Age isn’t the problem.
Capacity is.

If your knee hurts walking up Parbold Hill…

Or your back stiffens after sitting at work…

It doesn’t mean you’re “wearing out”.

It usually means the joint just needs the right load again.

Better strength.
Better movement.
Better tolerance.

That’s what physio is for.

Helping your body get back to doing the things it should.

Walking.
Sport.
Training.
Sleeping comfortably.

Without everything feeling fragile.

If something has been blamed on “just age”…
It might be worth a second opinion.

Comment INFO and we will drop ypu a message.

02/04/2026

We're on Instagram!! Why not come on over and give our new Instagram a follow!! 🙏

9 Followers, 16 Following, 19 Posts - See Instagram photos and videos from (.therapy.centre)

20/03/2026

“I don’t want to waste your time if it’s only minor.”

You are never wasting a physio’s time! In fact, the “small things” are often the best appointments, because they’re usually the easiest to manage.

A slight hamstring pull.
A shoulder that feels tight at the gym.
A knee that nags after a run.

When we catch these early, we can often:

Calm the irritation down quickly.
Adjust your training.
Strengthen the right tissues.
Stop it turning into a bigger injury.

What isnt ideal is the opposite.

Where someone pushes through pain for months…
Then finally comes in when it’s affecting sleep, sport and daily life.

That takes much longer to rehab.

So if something doesn’t feel right… even if it seems small…

Getting it checked is often the smartest move.

Quick assessment.
Clear explanation.
Simple plan.
Back doing what you enjoy.

If you want to chat about whether physio could help…

Comment INFO and we can chat, or why not give us a call?

01/02/2026

🦴 Hip OA on your scan? Don’t panic.

Hip osteoarthritis sounds worrying, but here’s the important bit:
👉 Many people have OA changes on scans and little or no pain.
👉 And many people with hip pain don’t have severe OA.

Pain isn’t just about cartilage.
It’s influenced by:
• Strength and movement
• How much load the joint is under
• Stiffness or sensitivity
• Confidence using the hip
• Stress, sleep, and recovery

📸 Imaging often shows age-related changes that don’t automatically mean damage or decline.

✅ Why physio is the best place to start
✔️ Improves strength and mobility
✔️ Reduces pain and stiffness
✔️ Builds confidence with movement
✔️ Helps many people avoid injections or surgery

💬 Your hip isn’t “worn out.”
And a scan doesn’t decide your future.
If you’ve been told you have hip OA and aren’t sure what to do next, physiotherapy is usually the smartest first step.

01/02/2026

If you have AS, why not look into the trial detailed in the post below.

Alternatively, if you just want to get cracking with exercises to help, why not give us a call, we can offer 121 support and Pilates-based classes!!

A team of researchers, patients and clinicians are looking at whether Pilates or Tai Chi online group classes (twice a week for 8 weeks over Zoom) can reduce fatigue and improve quality of life.

Have you been diagnosed with a rheumatological disease?
Do you currently experience fatigue that impacts your daily life?
Are you based in the UK?
If yes, then you may be eligible to take part in the ADAPT trial!

Eligible participants will be randomly allocated to 1 of 3 groups: 1) Pilates classes 2) Tai Chi classes 3) control group (no classes) and will complete online questionnaires at baseline, 10-weeks, 18-weeks and 6 months.

The exercise classes are specifically adapted for people with chronic diseases and the instructor will offer modifications to suit every level of ability, with regular breaks throughout.

To find out more visit the ADAPT trial website or email the chief investigators Dr Melanie Sloan and Prof Felix Naughton (University of East Anglia) on ADAPT.study@uea.ac.uk.

https://buff.ly/lwJMOjF

28/01/2026

Another gorgeous day at Tunley 😍

28/01/2026

🦵 Knee OA on your scan? Don’t panic.

If you’ve been told you have “wear and tear” or osteoarthritis in your knee, here’s something important to know:
👉 OA on an X-ray or MRI does NOT automatically mean pain or damage.
👉 And it definitely doesn’t mean surgery is needed.

In fact…
🔹 Many people have OA changes on imaging with little or no pain
🔹 Others have knee pain with very minimal OA on scans
🔹 Pain is influenced by much more than cartilage alone

💡 So what actually drives knee pain? It’s usually a mix of:
• Strength and muscle control
• Load and activity levels
• Joint sensitivity and inflammation
• Past injury or deconditioning
• Stress, sleep, and nervous system sensitivity
• Confidence in movement
Not just what the scan shows.

📸 Imaging often shows normal age-related changes, especially over 40 — much like wrinkles on the skin. They don’t automatically mean something is “wrong”.

✅ Why physiotherapy is the ideal place to start
✔️ Improves strength and joint support
✔️ Reduces pain and stiffness
✔️ Builds confidence with movement
✔️ Helps you return to walking, sport, or daily life
✔️ Often avoids injections or surgery altogether

📌 Surgery is sometimes appropriate — but it’s rarely the first or only option.

💬 The key message:
Your knee is not “worn out.”
Your scan is not your destiny.
Movement is medicine — when done right.

If you’ve been told you have knee OA and feel worried, stuck, or unsure what to do next, a tailored physio approach is usually the best place to begin.

Why not give us a call today and find out more?

27/01/2026

🧠💪 Rotator cuff tear = pain? Not always.
Did you know…

👉 Up to HALF of people over 60 have a rotator cuff tear and don’t even know it.

👉 Many have no pain, no weakness, and full function.

👀 So what’s going on?

There are two main types of tears:

Partial-thickness tears – small frays or splits

Full-thickness tears – a complete tear through the tendon

Sounds scary… but here’s the key bit 👇

✨ The presence of a tear does NOT automatically mean pain.

✨ And pain does NOT automatically mean the tear is the problem.

In fact, large studies show:
✔️ Many people with full-thickness tears have no symptoms at all
✔️ Pain often relates more to load, movement patterns, strength, inflammation, and nervous system sensitivity
✔️ Imaging findings don’t always match how someone feels or functions

⚠️ Which means jumping straight to surgery isn’t always the best first step.

✅ Physiotherapy can:
• Improve strength and control
• Reduce pain and irritation
• Restore confidence in movement
• Help you return to sport or daily life
• Avoid unnecessary surgery in many cases

📌 Surgery has a place — but not every tear needs fixing, and not every shoulder pain equals damage.

If you’ve been told you have a rotator cuff tear and feel worried or unsure what to do next, a proper assessment and tailored rehab is often the best place to start.

💬 Message us if you want help understanding your scan or figuring out your next step.

27/01/2026

Varied, weight bearing, possibly even high impact exercise is a MUST for good bone health into menopause and after... 👍

"Walking alone, isnt enough. Its good for health, but makes little improvements to bone health"

If you want advice on how to exercise, manage injury and feel your best, why not book in!

🦴 Exercise & Bone Health in Women: What Actually Works

Based on multiple recent meta-analyses and NMAs in postmenopausal women

Bone loss after menopause is real—but exercise does help. The strongest evidence across multiple large meta-analyses

https://doi.org/10.1186/s13018-025-05890-1
doi: 10.3390/healthcare10061129
https://doi.org/10.3389/fphys.2025.1633913
doi: 10.1007/s00223-020-00744-w
https://doi.org/10.1038/s41598-025-94510-3
https://doi.org/10.1016/j.bone.2020.115697

shows a few clear themes:

• Resistance training matters most. Lifting weights consistently helps maintain and modestly improve bone density at the spine and hip.
• Intensity matters. Higher-effort resistance training produces larger benefits for spine bone density than lower-effort exercise.
• Mixing things works well. Programs that combine resistance training with weight-bearing or impact activities tend to outperform single-mode exercise.
• Walking alone isn’t enough. It’s good for health, but by itself, it has little effect on bone density.
• Low-impact “mind–body” exercise helps stability. Activities like Tai Chi may slow bone loss at the spine and reduce fall risk, even if bone gains are modest.
• No single “best” exercise. Bones respond to load, variety, and consistency, not gimmicks.

For women, especially after menopause, progressive resistance training—ideally combined with some weight-bearing or impact work—is the most reliable way to support bone health.

Don’t chase the #1 exercise.
Prioritize progressive resistance training, add impact if appropriate, and focus on long-term adherence.

👉 Translation: bones respond to load. Progressive resistance training is the backbone (literally) of bone health.

Exercise also reduces fall risk, which may matter more for fracture prevention than small changes in bone density alone.

🦴 Lift with intent. Progress safely. Stay consistent.

P.S. Bone loves whole foods, fruits and vegetables, calcium, vitamin D and protein! 😉
https://pmc.ncbi.nlm.nih.gov/articles/PMC5227978/
https://www.sciencedirect.com/science/article/pii/S216183132200388X

21/01/2026

✨ New year. New body awareness. ✨

Fascia plays a huge role in pain, posture, and movement efficiency... yet it’s often overlooked.

This year why not book in for a session to help you:

✔ Move more freely
✔ Reduce long-standing aches
✔ Restore balance from the inside out

📅 January appointments now open
DM or call to book to start the year feeling better

https://www.physio.co.uk/treatments/physiotherapy/manual-therapy/soft-tissue-mobilisation.php