Foundation Soft Tissue Therapy

05/12/2025

I might not make it to the live session but Sports Therapy Association makes my top 5 listened to podcasts.
In there with some big names .

01/12/2025

📌 Simple Ways to Improve Your Injury Recovery
Here are some easy things you can do to support healing:
► Gentle movement – Keep moving within a comfortable range.
► Good sleep – Your body repairs itself at night.
► Stay hydrated – Helps blood flow and tissue repair.
► Eat well – Protein and balanced meals support healing.
► Stay positive – A calm mindset helps recovery.
► Don’t push through sharp pain – Let pain guide your progress.
► Use heat later – After swelling settles, heat can help relax tight tissues.
► Get the right exercises – Personalised rehab speeds things up and prevents setbacks.
If you’re unsure what you should be doing right now, I’m here to help.
📥 Message the page or call/text 07920132968 to book.

17/11/2025

📌 Healing Times + How to Care for Injuries

Different injuries heal at different speeds — from a few days for muscle soreness to several months for tendons, ligaments, or bone.
The charts show general timelines, but what you do during recovery makes a big difference.

Follow PEACE in the first few days:
🕊 Protection – Avoid painful activities
⬆️ Elevation – Keep the area raised
💊 Avoid anti-inflammatories – They may slow healing
🌀 Compression – Use bandaging or taping
📚 Education – Trust your body and avoid unnecessary treatments

Then move to LOVE as pain settles:
🏋️ Load – Gradually return to activity
🙂 Optimism – A positive mindset helps recovery
❤️ Vascularisation – Gentle cardio to boost blood flow
💪 Exercise – Restore strength and mobility

If you’re unsure what stage you’re in or how to progress safely, I can help.

📥 Message the page or call/text 07920132968 to book or ask questions.

13/11/2025

On 13–14 November, Aldershot Garrison Sports Centre will host an official World Record attempt for:“Most electrical energy generated by pedalling on static bicycles for 24 hours.”This is your chance to be part of something truly extraordinary, and we need your energy!

12/11/2025

Saturday night was fireworks night — and while the sky lit up outside, we lit up the gym inside!
A few people peeked in to see what we were up to… turns out, a hard workout can be just as entertaining as fireworks! 😄
Love training with this crew — no better way to spend a Saturday night.

Saturday nights session involved:-

Shoulders mobility work

Seated Over Head Press
Incline press
Lateral raises
Chest supported incline rows
Shrugs
Triceps push down
Bicep curls

05/11/2025

05/11/2025

This is what the Ridgeback is like on our walks.

05/11/2025

Leg day last night and they feeling like 2 lead weights.

This afternoon 16k steps with the dog .
She probably did 4 times that.

Leg day consisted :-

Hip mobility (internal and external rotation)

Leg press.
Leg extension.
RDLs
Seat Hamstring curls.
Standing Calf raises.
Seated Calf raises.

The main take is keep yourself moving.

03/11/2025

Yesterday chest and Triceps work out went something like this.

Shoulders mobllty work.
(Learn a lesson after 3 surgeries)

1) Barbell Flat Bench Press.
2)Smiths Machine Incline Press.
3)Decline Cable Press.
4)Pec Flys
5)Tricep pushdown.
6)Over head Extensions.

Just under an 1 1/2 hours in the gym.

Another bit ticked off.
Leg day coming soon.

02/11/2025

Chest and Triceps day .
But which ones did I use.

29/10/2025

This is Bob's Day. Does This Sound Familiar? ☕
​
Bob’s Daily work Routine :

• ​☕ Morning Start: Sits down for his cup of coffee.
• ​🚗 Commute: Drives to the station, then settles on the train.
• ​🖥️ The Work Day: Spends an 8-hour shift stationary at his desk, doing meetings and calls.
• ​🚂 Evening Commute: Sits through the train ride and car journey home.
• ​🛋️ Wind-Down: Finishes the day by sitting on the couch to binge-watch Netflix.
​
Bob spends over 12 hours of his day seated. This lack of movement is the problem.
​
Hours spent sitting cause the muscles in his shoulders, neck, and lower back to become tight and fatigued. His body is constantly compressed, building up tension that his usual routine can't release.

If this sounds like you, and you are experiencing aches and pains from your daily routine, then send me a DM or contact @07920132969

28/10/2025

This afternoon was about moving and getting it done.

Down the gym for back and biceps.

Started with a bit of hip mobility.
Dead lifts.
Seated wide grip row.
Bent over rows (DB).
Lat pull down .
Reverse Flys.
Lat pullovers.

Followed by

Spider curls.
Inclined curls.

Yes there was alot of volume there.
But the key take is to make sure you move.