atp Physio

12/02/2026

After a long day at your desk, do you stretch everything randomly, lie on the floor hoping it’ll pass, or just “deal with it later”?

Here’s what your physio would actually do

Change position regularly (even small movements count)
Do a few targeted stretches, not everything at once
Check your workstation setup

Disclaimer: The information provided above is not intended to be a substitute for professional medical advice, diagnosis, or treatment.

10/02/2026

Recovery Matters

Before the race. After the race. Between the long runs.

Recovery is part of training — not a reward for finishing.

Smart recovery helps runners stay consistent, manage load, and keep niggles from becoming injuries.

05/02/2026

What is Range of Motion— and why do physiotherapists care so much about it?

Range of motion refers to how far a joint can move. Every joint in your body has a normal range that allows you to move comfortably, efficiently, and without strain.

When range of motion is reduced, everyday activities like reaching overhead, bending down, or turning your head can start to feel stiff, awkward, or even painful.

Assessing range of motion is a key part of understanding how your body is functioning. It helps us:

Identify joint stiffness or restrictions
Detect imbalances between sides of the body
Understand how an injury or condition is affecting movement
Track progress throughout rehabilitation

Improving or maintaining good range of motion can help reduce pain, improve performance, and prevent future injuries. That’s why physiotherapy often includes targeted mobility work alongside strength and control exercises.

Movement matters — and how well your joints move tells us a lot about your overall health.

KEEP YOUR RANGE OF MOTION!!

04/02/2026

“The best movement is the next movement."

A great reminder from this article from the Guardian: our lower backs don’t need fear or rest — they need regular, varied movement.

Staying active, changing positions often, and building confidence in movement are key to long-term back health.

Worth a read

Disclaimer: The information provided above is not intended to be a substitute for professional medical advice, diagnosis, or treatment.

https://www.facebook.com/share/p/1CRzN8RfeZ/

An estimated 80% of the population will suffer from lower back pain at some point. The good news is that preventing it is a lot easier than treating it

03/02/2026

9 to 5 at a desk...or longer?.....Then heading home to sit on the couch watching TV or browsing the internet?

That’s A LOT of sitting for one day.

Prolonged sitting can lead to back pain, poor posture, and joint stiffness amongst other things.

Don’t ignore the early signs. That's your body asking for help. Your body is designed to move...Physiotherapy is here to help when it doesn't feel that way.

30/01/2026

🇲🇹 Dieta ibbilancjata hija l-pedament ghal saħħa tajba.

Qed naqsmu dan il-messaġġ utli mill-Organizzazzjoni Dinjija tas-Saħħa (WHO) dwar kif nagħmlu għażliet ta’ ikel tajbin.



🏴󠁧󠁢󠁥󠁮󠁧󠁿 A healthy diet is the foundation of long-term health.

Sharing this helpful reminder from the World Health Organization on making better food choices for overall wellbeing.

For healthy diets, eat a variety of minimally processed and unprocessed foods to ensure you get enough essential micronutrients while reducing unhealthy fats, sugars and salt.

🥗🫛🍊🥑 Choose fruits, vegetables, whole grains, pulses, nuts and seeds with limited to moderate amounts of animal source foods such as fish, lean meat and dairy.

Aim for:
☑️ Adequacy (enough nutrients),
☑️ Balance (protein, fats and carbs),
☑️ Moderation (less of what harms our health),
☑️ Diversity (different food groups).

Individual needs may vary.

29/01/2026

Let us remind you about sleep and why it matters for your body.

Ever wake up feeling like you didn’t sleep at all?

Let’s talk about sleep — because it plays a bigger role in pain, recovery, and energy than most people realise.

Simple tips for better sleep:

Stick to a sleep schedule
Try to go to bed and wake up at the same time each day, even on weekends.

Pay attention to what you eat and drink
Avoid going to bed hungry or overly full. Caffeine and ni****ne are stimulants, and alcohol can disrupt sleep quality.

Create a restful environment
A cool, dark, and quiet room helps signal to your body that it’s time to rest.

Include daily activity
Regular movement supports better sleep — just avoid exercising too close to bedtime.

Manage stress
Easier said than done, but finding ways to unwind before bed can make a real difference.

Better sleep supports better recovery, movement, and wellbeing.

27/01/2026

Ankle & Foot Prehab: the foundation of everything you do

Whether you’re hiking uneven trails, playing sport, chasing kids, or just getting through a busy day on your feet—your ankles and feet do a lot of work.

Prehab and conditioning help:

• Improve balance and control

• Build strength for uneven surfaces

• Reduce the risk of sprains and overuse injuries

• Keep you moving with confidence

Well-conditioned ankles and feet aren’t just for athletes—they matter for everyday life too. When your foundation is solid, everything above it works better.

If you want to stay active, steady, and injury-resilient, ankle and foot conditioning is a great place to start

22/01/2026

Your spine is more than just bones—it’s a structure that includes vertebrae, discs, muscles and ligaments that work together to support movement and protect your spinal cord.

It is divided into five regions:

Cervical (Neck)
Thoracic (Upper Back)
Lumbar (Lower Back)
Sacrum (Forms the back of the pelvis)
Coccyx (Tailbone)

What About the Discs?

Between each vertebra sits a spinal disc, acting as a shock absorber to cushion movement. These discs are made of a soft, gel-like center (nucleus pulposus) and a tough outer layer (annulus fibrosus). They allow flexibility and prevent bones from rubbing against each other.

Keep Your Spine & Discs Healthy:

Maintain good posture to reduce disc strain.

Strengthen core muscles to support your spine.

Stay active with stretching and movement.

Avoid prolonged sitting—stand, stretch, and move regularly!

If you're dealing with back pain or stiffness, physiotherapy can help keep your spine and discs in better condition.

This information is general in nature and not a substitute for individual physiotherapy advice. If you have pain, injury, or a medical condition, please consult a qualified health professional before starting new exercises.

20/01/2026

Stuck indoors because of bad weather?

You can still keep your body moving!

Being stuck inside doesn’t mean being stuck still. Small amounts of movement throughout the day can help reduce stiffness, ease aches, and keep your joints happy.

Try this at home:

Walk while on phone calls

Stretch during TV ad breaks or between episodes

Do sit-to-stands from a chair

Climb the stairs

Set a reminder to move every 30–60 minutes
Consistency matters more than intensity. Gentle, regular movement can make a big difference—especially on gloomy days.



Disclaimer: This information is general in nature and not a substitute for individual physiotherapy advice. If you have pain, injury, or a medical condition, please consult a qualified health professional before starting new exercises.

19/01/2026

Aktar eżerċizzju ...inqas ħin bil-qiegħda. Kull qatra tgħodd!

More moving....less sitting. Every little bit counts!

Can small changes in physical activity make a major difference?

A new meta-analysis suggests that just five extra minutes of moderate physical activity a day is associated with a 10% reduction in all deaths in the majority of adults.

Read more via the link in comments ⤵️

17/01/2026

It is never too late to start exercising. Start off slow, depending on your level of fitness and health. Progress gradually. Too much can be harmful too, for a variety of reasons. If in doubt consult with your health professional.

Disclaimer: The information provided above is not intended to be a substitute for professional medical advice, diagnosis, or treatment.

Orthopaedic surgeon offers practical tips to protect your body when starting a workout routine