Yorkshire Sports Therapy - Nicola Nelson

Yorkshire Sports Therapy - Nicola Nelson My name is Nicola, I am a Sport Rehabilitator. Nicola Nelson - MSc Graduate Sport Rehabilitation, (GSR) BASRaT registered.

My Job role involves, diagnosing, treating & managing musculoskeletal pain

I enjoy posting about

•MSK Pain & the Holistic Treatment Approaches We Use

•Strength & Conditioning

•Longevity & Living well Sports Rehabilitation involves the diagnosis, treatment and management of musculoskeletal injuries. GSR's have extensive knowledge in anatomy , physiology, biomechanics and psychology in sport. Regulated by BASRaT, accredited by the Professional Standards Authority. Evidence based physical therapy using high quality studies in the treatment of MSK injury. Additional qualifications:

•MSc Sport Rehabilitation

•BSc Health Related Exercise & Fitness

•Sports Massage level 4 qualified

•Acupuncture

•Dry and Wet Cupping

•Personal Trainer and group Exercise instructor.

07/11/2025

Just look at this for progress.

If you’ve been following for a while you will have seen all the exercise progressions with Sonia.

Handstands - holding for longer with movement.

Pull ups are now muscle ups 💪

Skin the cat and now into a German Hang

The importance of consistency in exercise.
To keep long term goals, make sure they are realistic and well defined, track your progress, stay consistent with your training, this is how you build habits and achieve progress.

You will not always be motivated to exercise, this is when you need discipline. Showing up when you aren’t in the mood.

Keep it up you are smashing it

21/10/2025

Following up on my post about over training. Here are some preventitive ways to keep you tip top whilst keeping active.

I train heavy weights, have a very physical job, standing around a treatment table, lifting limbs all day, bending and twisting, lifting and putting weights back after sessions.

Tension builds extremely quickly for me, especially around the hips, lumbar spine, neck and upper traps.

Frequently taking part in High Intensity heavy lifting means I’m at risk of overreaching, this is where active recovery, periodisation and listening to your body comes in.

For those who feel like they’ve got to be doing something and find it hard to keep away from excessive exercise, try some active recovery techniques such as below.

Walking is low intensity, great for mental health, really clears the mind, gets the heart and lungs going without being strenuous on the the body.

Swimming - again low impact cardiovascular and resistance exercise in one. The bouyency of the water makes it kind to the joints and tissues. I recommend this to people managing an injury with guidance.

Stretching / Mobility - spend 20-30mins with deep breathing exercises. Calms the mind and nervous system, lengthening the fascia and other tissues.

Sports Massage, Cupping and Acupuncture to relive you from all the tension, muscle knots, lactic acid and other waste products built up In the tissues.

Saunas, cold plunges and meditating are also popular for recovery.

20/10/2025

Are you overtraining?

We’ve all done it, pushed ourselves to the max nearly every workout, but are we doing more damage than good for our bodies?

Are we allowing sufficient time for the body to repair and loading our bodies enough to create a stimulus that leads to gains without progressing too quickly and shattering the parasympathetic/ sympathetic nervous system?

Signs and symptoms of overtraining-

- Tiredness and fatigue
- Low mood / irritability
- Lost motivation
- Lost strength gains
- Decline in progress
- Pain / Injuries / niggles
- Insomnia / disturbed sleep
- Compromised Immune function / frequent colds or illnesses
- Inflammation / increased cytokines
- Reduced Immune cells
- Hormonal Changes
- Amenorreah / periods stop/ irregular
- high blood pressure
- Irregular heart beat
- weight loss / muscle atrophy
- Reduced Gut microbiome / leaky gut

Potential Causes -

- Exhausting exercise
- Excessive Physical Activity
- Insufficient time for rest
- Poor Sleep patterns < 8hrs
- Poor nutrition
- Under fueling, fad diets
- Progressing too quickly
- Repitive Training methods
- Improper Periodisation
- Exercise induced Stress / cortisol

Make sure to use appropriate recovery methods, post on recovery to follow.

My weights increased from last session, from 30kg to 35kg, Push press, clean and jerk, then up to 40kg on front squats.

18/10/2025

Sonia’s Progress

1. Crow Pose on the parallel bars - progression from the floor - more balance and skill needed

2. Handstand Shoulder Taps - taking the weight of her body on to one arm similar to walking handstands

3. Comando Pull Ups - a different variation of pull up , challenges the core as it resists rotation

4. Handstands on parallel bars - a progression from floor handstands, more balance, strength and skill required

5. Planche plank lean, a beginner pre requisite towards the planche, building strength

6. Parallel Bar L sit, this week we progressed from a tuck hold to straight legs. We’ve been working on hamstrings flexibility to archive this.

Well done keep smashing it 🔥

15/10/2025

The biggest reported MSK injury incidence in gyms with weights are said to be Shoulder, knee and lumbar spine. Exercises such as back squats, deadlifts and a variety of barbell movements are said to be the most commonly involved.

lumbar spine injuries are said to be caused mainly by high torque exercises that involve bending and twisting. During the squat and deadlift the lumbopelvic area is under compressive loads, excessive fowards leaning and poor hip hinging with heavy load causes more torque on lumbar spine.

The Shoulder is reported to be frequently injured in external rotation and abduction (snatch) where the shoulder is under high loads, over head. With Narrow grip pull ups, the subacromial space is at its smallest causing Impingement/ tendinopathy

The knee - Risk factors- Repetitive loading / over use / ligaments / ACL / PFP and tendon strains. Poor neuromuscular control and excessive joint stress are contributing factors.

Risk factors/ Common causes are multi factorial

• Inadequate conditioning
• Unstable movement patterns / poor neuromuscular control
• Poor supervision
• High technical demands of the exercise / poor form
• PED abuse - performance enhancing drugs
•Overloading / ego lifting
•Inadequate rest
•Frequent high loads / Overuse

Training with pain ?

Do not load irritable tissues, modify your activities until the pain subsides.
Address the muscle imbalances and ROM deficits E.G. Core or shoulder stability. Load appropriately without compromising neuromuscular control or excessive abnormal joint stress.

Get advice from a professional

Strength / Resistance training is an important part of life to help with everyday activities and QOL (Quality of life)

11/10/2025

How good is Sonia getting with these handstands ?

We started with Climbing on and off the plate, this is prep for walking handstands

lateral handstand walks against the wall. This exercise gets you used to moving and builds strength and balance.

Band assisted ring dips - these are much harder than normal dips and build, chest, tricep and shoulder strength.

We got some great progress this week 💥 You’ll be walking through the door on your hands next session no doubt 😝

Address

Yorkshire Sports Therapy, Quarry Gap Row, The Gap, Tyresal, 250 Dick Lane
Bradford
BD48JH

Telephone

+447830529573

Website

https://app.rehabguru.com/appointments/2cce8088fd7b3023514621593debfe8d%3

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