Woodhall Spa Physiotherapy & Sports Injuries Clinic

Woodhall Spa Physiotherapy & Sports Injuries Clinic Part of Lincolnshire Physiotherapy & Sports Injuries Clinics, based at the Golf Performance Centre

17/04/2026

Bulgarian Split Squats are a great exercise for the legs.
You can start on bodyweight, then easily load it up with dumbbells to achieve progressive overload.

Muscles worked:
- Quads
- Glutes
- Hamstrings
- Secondary engagement of calfs / core

As this is a unilateral movement it can help correct muscle imbalances and prevents a stronger leg taking over.
It also increases work of hip, knee and ankle stabilisers as well as the core to help maintain balance.

From an athletic stand point this exercise can help with running mechanics, jumping, and stability of athletes.

Always aiming for good control on both sides, prior to adding load.

SLEEP AND SPORTS INJURY RISKSleep is essential for recovery and reducing injury risk in Sport. On top of this, good and ...
16/04/2026

SLEEP AND SPORTS INJURY RISK

Sleep is essential for recovery and reducing injury risk in Sport. On top of this, good and consistent sleep aids performance!

Creating good sleep hygiene is essential and includes:
- Good sleep routines. This starts in the morning, with a regular wake up time.
- Avoid screens an hour before bed.
- Create a good sleep environment (Dark and cool).
- Avoid Caffeine after lunch.

Go get that sleep!



Huang and Ihm 2021, Sleep and Injury Risk.
Training, prevention and Rehabilitation

EXERCISE BANDS!Exercise bands are a great and versatile addition to anyones exercise equipment!Although not necessarily ...
23/03/2026

EXERCISE BANDS!

Exercise bands are a great and versatile addition to anyones exercise equipment!

Although not necessarily able to load up as much as we would with free weights, they certainly have their place.

From rehab exercises, to warm up exercise, accessory exercises and exercise adjuncts, to travel exercise (super handy for putting in your suitcase / travel bag for a workout whilst away!)

Unsure where to start. Book in for an assessment and we can run through exercises to get you started!

Many youth football injuries are preventable (unfortunately not all of them, due to the nature of the game).Amongst othe...
22/03/2026

Many youth football injuries are preventable (unfortunately not all of them, due to the nature of the game).

Amongst other things, this can be achieved through strength training, mobility / flexibility work, and plyometric exercises, as well as completing a good warm up prior training / playing.

Here at the clinic we can complete a movement screening, and then tailor an exercise programme to the individuals need to address any shortfalls.
We can also give exercise programmes to work towards injury prevention, depending on the individuals current ability.

To book an assessment, call 01673 844900 or book online https://lincolnphysioclinic.co.uk/book-online/

If you require further information, please get in touch, and one of our Physiotherapists can call back to answer your queries.



Ref:
Robles-Palazon et al 2022. Epidemiology of injuries in male and female youth football players:
Asystematic review and meta-analysis. Journal of Sport and Health Science.

20/03/2026

Single arm dumbbell bent over row, bench for support.

Muscles targeted:
- Lats (Latissimus Dorsi)
- Rhomboids
- Traps (Trapezius)
- Rear Deltoids

Secondary Muscles:
- Biceps
- Forearms
- Erector Spinae

The bench takes some strain away from the lower back as less stabilisation in position required, for those struggling with lower back pain and cannot tolerate a barbell bent over row (this can be progressed over time).

Great for Posture and shoulder rehab.

A huge benefit to those in desk based jobs.

Great strength work for swimmers starting out on their strength and conditioning journey.

CHRONIC BACK PAIN??💪 Move to Manage Low Back Pain! 🏃‍♀️🧘‍♂️Did you know that chronic low back pain (CLBP) is the leading...
20/03/2026

CHRONIC BACK PAIN??

💪 Move to Manage Low Back Pain! 🏃‍♀️🧘‍♂️
Did you know that chronic low back pain (CLBP) is the leading cause of disability worldwide?

A recent review published in the Annals of Physical and Rehabilitation Medicine highlights that physical activity of all types — from walking and yoga to strength training and multidisciplinary programs — can significantly reduce pain, improve function, and help people return to work.

✨ Key takeaways:
• Exercise is most effective for chronic low back pain.
• Both specific (core stability, motor control) and general (walking, yoga, Pilates) exercises help.
• Multidisciplinary programs combining physical, psychological, and social support show the best long-term results.
• Staying active also helps prevent recurrences and reduces sick leave
🩺 The message is clear: Keep moving — your back will thank you!

Unsure where to start? Book in for an assessment and we can help guide you to get started on your journey.



Roren Et Al (2023) Physical activity and low back pain: A critical narrative review. Annals of Physical and Rehabilitation Medicine

5 Star Feedback for Jack!If you or anyone you know is struggling with injury and pain, get in touch on 01673 844900, or ...
18/03/2026

5 Star Feedback for Jack!

If you or anyone you know is struggling with injury and pain, get in touch on 01673 844900, or head to our website https://lincolnphysioclinic.co.uk/book-online/ to book an appointment and receive rapid access to high quality Physiotherapy service!

🏊‍♀️ Too Much Training, Too Much Pain?A new systematic review published in the Journal of Athletic Training reveals that...
17/03/2026

🏊‍♀️ Too Much Training, Too Much Pain?

A new systematic review published in the Journal of Athletic Training reveals that adolescent swimmers face the highest risk of shoulder pain, with rates as high as 91%.

Researchers found that increased swim-training volume — especially sudden jumps in hours or distance — is strongly linked to shoulder pain and tendon thickening in young athletes.

Key Takeaways:
Adolescents swim the most (≈17 hours/week) and report the most pain.

Gradual increases in training volume are crucial to prevent overuse injuries.

Year-round monitoring and cross-training can help protect developing shoulders.

💡 Coaches & swimmers: Avoid sudden spikes in training load and encourage balanced, progressive programs. Protect those shoulders — performance starts with prevention!



Feijen et al 2020; Swim-Training Volume and Shoulder Pain Across the Life Span of the Competitive Swimmer: A Systematic
Review. Journal of Athletic Training.

🏃‍♂️ How Much Running Is Too Much? New Research Has the Answer! 🏃‍♀️A massive new study of 5,200 runners published in th...
13/03/2026

🏃‍♂️ How Much Running Is Too Much? New Research Has the Answer! 🏃‍♀️

A massive new study of 5,200 runners published in the British Journal of Sports Medicine (2025) has uncovered when “just one more kilometer” might actually be too far.

📊 Key findings:

Increasing your running distance by more than 10% in a single session compared to your longest run in the past 30 days significantly raises your risk of injury.
The risk jumps even higher when you double your distance in one go.
Surprisingly, weekly load metrics like the acute:chronic workload ratio (ACWR) didn’t predict injury risk — meaning it’s not just about weekly totals, but about that one big run.
💡 Takeaway:
To stay injury-free, focus on gradual progress and avoid sudden spikes in your longest runs. Coaches, healthcare professionals, and runners alike can use this “single-session rule” to train smarter and safer.



Frandsen et. al. 2005. How much running is too much? Identifying high- risk running sessions in a 5200- person cohort study. BJSM

The World Health Organization (WHO) recommends muscle-strengthening activities should be done involving major muscle gro...
18/01/2026

The World Health Organization (WHO) recommends muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week. Only around 22.5% of people meet this target.

Benefits of strength training are:
- Stronger muscles - making day to day activity easier
- Decreased risks of falls
- Reduced risk of injury
- Improved Cardiovascular health
- Improved blood sugar control
- Improved mobility and flexibility
- Improved mental health, and boosts mood
- Improves bone health
- Improved quality of life.

Unsure where to start? We can help with this!
To book an appointment call 01673 844900 requesting Woodhall Spa or book online at https://lincolnphysioclinic.co.uk/book-online/

The clinic is based at The Golf Performance Centre, where there is a separate car park to the main golf car park.Follow ...
14/01/2026

The clinic is based at The Golf Performance Centre, where there is a separate car park to the main golf car park.

Follow the signs for The Performance Centre.

Accessed via Spa Road and then Manor Road (just passed the Woodhall Spa Manor).

To book an appointment, call 01673 844900 (requesting Woodhall Spa) or follow the link to book online! https://lincolnphysioclinic.co.uk/book-online/

Address

The Broadway
Woodhall Spa
LN106PU

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2018 marks Lincolnshire Physiotherapy and Sports Injuries Clinics’ 25th anniversary. The first clinic was established at Cabourne Court, Lincoln in 1993. Since then the group has expanded to include 8 clinics across the county.

LPSIC physiotherapists are able to treat all soft tissue and musculo-skeletal conditions including back, neck and shoulder pain. Our experienced and a highly motivated team of physiotherapists are on hand to help you whether you need a single session or a series of appointments.

We specialise in treating sports injuries and can advise on the use of a wide range of supports, braces and strapping.

In addition we can offer TPI assessments by our fully qualified TPI. The therapist will assess whether your posture, stability, balance and body swing connection is affecting your on course golf performance. You will then be given a tailored, bespoke treatment/exercise plan to reduce your functional restrictions