Tolhurst Physiotherapy

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Tolhurst Physiotherapy

BSc (Hons), MCSP, HCPC reg
🏃🏽MSK physio
🌊
🌱
🏡 Newick

11/11/2025

**Should I wear insoles in my shoes? **

Insoles are used to support your feet in many different ways, one of the most common being low arches.

Low arches should be seen as a natural foot variant rather than being seen as a negative thing which causes pain and injury.

We know that you can live a lifetime with low arches without injury and that many professional athletes have low arches who are playing at the top level of their game.

However, there are occasions when orthotics are useful. The concern is that if you have been walking a particular way your whole life, and then start to change foot mechanics suddenly, this can cause other issues, not only in your feet, but higher up through your knees and hips.

There are ways you can address foot issues without orthotics.

If you feel you may benefit from insoles, or feel your current insoles may be causing you other problems, get in touch for a comprehensive assessment.

05/11/2025

Reviews are important! I never like asking for them but I’m starting to get into the habit. Check out the link below:

https://share.google/uMUZRk9f1f3xzq4O9

26/10/2025

Happy Sunday all! My favourite running weather… cold and sunny! First time getting the gloves out and jacket on 🧤

14/10/2025

Posting with consent

This is a client of mine who I have been working with since April for a groin injury. This is him being put through the paces, preparing for return to football.

This is when it gets fun!

Apologies for my poor photography skills

15/09/2025

**Do you have an injury which isn’t healing? **

The body is very complexed and its ability to heal is always multifactorial.

Healing is a process that requires multiple systems to work efficiently and there are various things that can affect these systems.

Some examples are blood sugar levels, obesity, lack of sleep, smoking and menopause.

Another common reason for injuries not healing is simply poor advice and the wrong rehab approach.

An experienced physiotherapist should discuss these things with you if appropriate, and can contact your GP to make a shared plan if it is thought there could be a medical reason why your injury is not healing.

So, if you have an injury which isn’t getting better, get yourself booked in to see your local physiotherapist who will be able to advise you appropriately.

06/09/2025

Exploring Dana Point and found this amazing view! The sun breaks through at around 10am so it’s perfect for running in the morning, although it’s still 25c so I always have sweat dripping off my nose within the first mile!

03/09/2025

Early morning run along Santa Monica beach 🏝️ It’s been a while since I’ve been able to run abroad. One of my favourite ways to explore somewhere new!

25/08/2025

✈️ARE YOU DUE TO TRAVEL ON A PLANE SOON?✈️

Plane journeys are often long and tiring and it is important for us to try and keep our blood flowing as best as possible throughout the journey.

The calf muscle is often known as your “second heart”. This is due to its ability to squeeze the veins in your leg and pump blood back up to your heart; the journey that is required to pick up more oxygen.

This means that performing exercises that make your calf muscles work will help with this process.

Check out the exercises below that can be completed during the flight to help maintain good circulation.

Seated exercises:

1. raise your heels off the floor. Lower and then repeat
2. Draw the alphabet with your toes

Standing exercises:

1. Stand up onto your toes. Lower and then repeat.
2. Walk on your toes up and down the plane (you can do a half raise to make it more subtle 😉)

Compression socks can also be used if you or your GP feel they are necessary

I hope everyone is having a great summer and if you are getting on a plane, I hope you have a good time wherever you may be going ✈️✈️

📚📚

Call: 07922 539150

Email: Tolhurstphysiotherapy@gmail.com

Website: Www.tolhurstphysiotherapy.co.uk

04/08/2025

🦶🏼10,000 steps a day?🦶🏼

1 in 3 adults worldwide is insufficiently active and not meeting the recommended 150mins per week of moderate intensity exercise.

There is a well known figure of 10,000 steps that people aim to achieve on a daily basis.

However, this systematic review looking at studies examining the relationship between device-measured daily steps and health outcomes among adults found that you can still see clinically meaningful improvements in health outcomes achieving only 7,000 steps a day.

If you are someone who wishes to become more active but recommended guidelines seem like a mountain to climb, then just remember that ANY exercise is beneficial, and if you can achieve 7,000 steps in a day, you can see lower risk of all-cause mortality, type 2 diabetes, dementia and depression.

https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(25)00164-1/fulltext

Exercise wins again folks!

12/07/2025

EXCITING NEWS… you can reduce your risk of cancer for free!

**Regular exercise + healthy waist circumference = reduction in Cancer risk**

Over 40% of the global population are living with obesity and nearly 30% do not meet the recommended activity guidelines.

This study of over 300,000 people found that not adhering to the world health organisation’s guidelines on waist circumference and physical activity can increase your risk of Cancer by 15%.

Recommended waist circumference:

Women

Address

Brighton And Hove

Telephone

+447922539150

Website

http://www.tolhurstphysiotherapy.co.uk/

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