Tunley Therapy Centre

23/12/2025

We hope you have a wonderful Christmas, and we look forward to seeing you all from Monday 5th January 2026!!

18/12/2025

Osgood-Schlatter’s? Here’s what actually helps 👇

If your sporty child has pain + a bump just below the knee, the goal is NOT total rest… it’s smart load management.

✅ DO

Reduce sprinting/jumping temporarily (not forever)

Keep pain during activity mild (think 0–3/10) and settling by next day

Build strength with gentle quad holds + hip/glute strength

Use ice after sport if sore

Consider a patellar strap for PE/sport (often helps)

❌ STOP

“Push through it” training

Repeated deep squats / jump drills when it’s flared

Aggressive stretching over a painful knee

Ignoring limping or next-day pain

Good news: most kids improve really well with the right plan.

Message us to book in!!

17/12/2025

Knee pain in sporty kids? It might not be “growing pains”.

Osgood-Schlatter’s is a very common condition in active children (10–14yrs), especially during growth spurts.

It happens when the strong quadriceps muscle pulls on a soft, growing bone just below the knee, causing pain, swelling and a tender bump.

👉 It’s not dangerous
👉 It’s not permanent damage
👉 But it does need the right load management... not “just push through it”

Ignoring it can mean ongoing pain, limping, and time out of sport.

The good news?
With the right approach, most kids stay active and settle symptoms well.

👇Share with a parent who needs this!!

15/11/2025

Being busy isn’t the same as training your body to move well.

Rehab, recovery, and injury prevention often come down to:
🔹 Activating your postural muscles
🔹 Targeting deep stability
🔹 Rebalancing patterns from the inside out

It’s not just about stretching or strengthening, it’s about retraining how your body moves and holds itself in everyday life.

✨ Form follows function.✨
And if the function isn’t quite right, form can suffer... leading to overload, discomfort, or recurring pain.

We use targeted rehab and Pilates-based movement to address exactly this.

🔗 LINK IN COMMENTS —> a brilliant listen that explains this in more depth
📍Want to work on this with support? Book in with us at Tunley Therapy Centre and let’s get started.

12/11/2025

🧘‍♀️ Pilates isn’t just stretching — it’s strength, stability, and support from the inside out.

Whether you're recovering from injury, managing long-term pain, or just want to move better... Pilates can help with:

✔️ Core control
✔️ Joint support
✔️ Posture and alignment
✔️ Breathwork and body awareness
✔️ Confidence in movement

It’s low impact, highly adaptable, and evidence-based and we love using it in clinic as part of rehab and prevention.

📩 Ready to feel stronger, more supported, and more in tune with your body?

Drop us a message to book in for an assessment

09/11/2025

Seated exercises can be a brilliant starting point! Especially for those living with RA, fatigue, or joint pain 💪🪑
Whether you’re just beginning your movement journey or adapting to flare-ups, something is always better than nothing.

If you’re unsure where to start, or how to exercise safely with RA, feel free to get in touch.
📩 we can help you build confidence and keep moving, at any stage.

08/11/2025

Struggling with stiff, achey knees that slow you down?

These 5 physio-approved exercises can help:

1️⃣ Straight leg raise
2️⃣ Quads through range in sitting
3️⃣ Calf raises (standing or seated)
4️⃣ Sit to stand
5️⃣ Step ups (low step, controlled)

✅ Easy to do at home
✅ No fancy equipment
✅ Joint-friendly + low impact

The goal? Better strength, more movement, and less day-to-day pain.

🎥 Watch the demo — then save this post to try them later!

💬 Want a personalised plan or unsure where to start?
📩 Drop me a message or book in for a tailored assessment — we’d love to help.

05/11/2025

Take a look at this 👇
If you’ve been dealing with sore, stiff or achey joints due to AxSpA these simple online exercise classes are a great place to start.

They’re the same movements we use in clinic to help people build strength, confidence and reduce day-to-day pain.

Need a bit more guidance, or want a personalised plan?
📩 Just drop us a message or call! We’d be happy to help.

💪 Feeling stiff? Need a boost to get moving again?

Join our NASS Online Branch exercise classes!
For just £20 a month you can take UNLIMITED classes 🧘‍♀️🏋️‍♂️🤸‍♀️
We run 3 live sessions every week – all designed for people living with Axial Spondyloarthritis, Axial SpA or is it just plain AS for short 😉!

⭐ A FREE TRIAL CLASS ⭐

✅ Gentle, effective exercises
✅ Supportive community
✅ Excellent value for money

Invest in your health – you’re worth it! ❤️

👉 Join today and start feeling the benefits! You must have a UK diagnosis to join us 🙂.
📧 onlinebranch@nass.co.uk
National Axial Spondyloarthritis Society

05/11/2025

Gorgeous Autumnal colours at Tunley this morning 🍂😍🍂

04/11/2025

Autumn is a reminder that slowing down is part of the cycle. 🍂

If your body’s asking for rest, movement, or something gentler... listen to it.

Support and recovery aren’t signs of weakness. They’re how we grow stronger.”

If you’re feeling stiff, achey, or just not quite yourself right now, I’m here to help.

Whether it’s pain, fatigue, or recovery after injury, you don’t have to figure it out alone.

📩 Message to book in, or just to ask if physio might help

03/11/2025

Is your back pain more than just “back pain”? 🤔

If you:
🔹 Wake stiff most mornings and it lasts more than 30 minutes
🔹 Feel better after movement, not rest
🔹 Get pain in your lower back, buttocks, or hips that swaps sides
🔹 Are under 45 and have had symptoms for months or even years
🔹 Have a family history of Autoimmune, Psoriasis or inflammatory conditions

…it could be more than just “wear and tear.”

📣 These are common signs of Axial Spondyloarthritis (AxSpA) — a type of inflammatory arthritis that often goes undiagnosed for years.

The good news?
With the right support, education, and early management, things can improve.
And you're not alone.

📩 If any of this feels familiar... drop me a message. I know what to look for, and I know how to help.

02/11/2025

Back pain slowing you down? 😩

Whether it’s from sitting too long, lifting awkwardly, or just… existing some days, back pain can really take the joy out of everyday life.

💥 Struggling to get comfy at night?
💥 Avoiding certain movements?
💥 Feeling stiff, stuck or sore for no obvious reason?

You don’t have to “just get on with it.”

A proper assessment and the right kind of treatment plan can make a big difference, and often faster than you think.

📩 Message me if you’re ready to get on top of it, or if you’re not sure where to start, I’m happy to chat.