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Body Needs, The Fitness Lab, 29 Court Street, Haddington (2026)

19/11/2025

Had a request to post my remaining availability for the rest of year so here it is...

November
Mon 24th 2pm
Tues 25th 1pm, 3pm

December
Mon 8th 1pm, 2pm, 4pm, 6pm
Wed 10th 11am, 12pm, 1pm, 2pm
Thurs 11th 11am, 12pm, 3pm

Tues 16th 1pm, 2pm, 4pm, 5pm
Wed 17th 11am, 12pm, 1pm, 2pm
Thurs 18th 11am, 12pm, 1pm, 3pm 4pm

Appointments can be for Soft Tissue Therapy or Recovery360 sessions, and are open to existing and new clients. Secure your slot now and make sure you're going into 2026 feeling strong and on track to reach your goal!

11/11/2025

Muscle Knots - actually knotty or just naughty? 🤔

If I had a tenner for every time someone told me they needed me to rub out knots in their muscles, I'd be a rich gal! But sadly for my bank account and for those who ask, I can't rub out knots. It's not a flaw of mine though, it's simply because nobody can rub out knots because muscles do not have knots!

Say whaaat?!?

I know, you're now wondering well what the hell is that bumpy, gristly, ropey bit that is causing me so much gyp?!?

Well first thing to say is that the achy painful sensation you are experiencing is 100% real and getting a general massage or more targeted soft tissue treatment can help the area feel better as if the "knots" have been "released". So if it isn't a knot, what is it?

What you are likely feeling is hypersensitive areas of muscle that are not able to have good resting tone. Muscles are meant to contract through their fullest range (short and long) when required and when not required they should return to a more resting relaxed state. This doesn’t always happen and it can cause some serious discomfort and pain or make you move differently. Although the pain can be quite intense, this is a classic example of the level of pain NOT equating to the level of damage. Phew I hear you say, what good news, but why does massage help not-knots if it isn't rubbing them out?

Because massage is not just working with the physical tissue but also your nervous system, which is the boss of your body and a bit of a defensive wee thing. It just wants to keep you safe and when it feels threatened, it can produce or amplify pain messages as well as generate tension to keep you alert and ready to move away from perceived danger. A massage is a way of communicating with that boss and giving it some reassurance that the thing it was worrying about isn't actually that big a threat. Cue the boss shifting from high alert to more of a chilled vibe, resulting in that tension drifting away and those muscles returning to a more rested state aka no more knots, hurrah!

But sometimes it doesn't work. Why? Because of the same reason, your nervous system. In this case though the massage has not been enough to reassure the nervous system that it can chill out. Sometimes that can be because the massage itself has been too firm and the body has tensed up further. Hence why the "no pain no gain" approach to massage is not effective and it is unnecessary!

It also might not work because there are other reasons for the body holding onto tension - stress, poor sleep, inactivity or weakness, poor nutrition and hydration, anxiety, grief, worry, etc etc. If those things are not being addressed then a massage alone is unlikely to make enough of a difference to calm that nervous system. It might provide temporary relief and if it does, that is a perfectly acceptable choice... providing the person knows and understands this and makes an informed choice to proceed. However, therapists failing to tell someone that this could only be a temporary relief then repeatedly smashing away at someone is where this knotty situation becomes naughty.

So the next time you feel that knotty sensation, remember you're not really knotty, your body just needs some attention. And if you want some help figuring out what attention it needs without being told "those are the worst knots I've ever felt" then I'm your gal 👋🏻

29/10/2025

Forgive the shouting but needs must...

DISCS DO NOT SLIP!

Some of their contents might leak out of their outer casing or the outer casing might stretch and result in the disc explanding, but they do not slip out of place, nor can they be "popped back in".

A better term is a disc herniation or protrusion but not all of these are problematic. Studies have shown that around 30% of adults in their 20s have a disc herniation but they are completely asymptomatic ie it causes them no pain or issues. This percentage increases as we age with a whopping 84% of those in their 80s having an asymptomatic disc herniation. Yes, eighty-four percent!

There also are symptomatic disc herniations of course but with these, the vast majority cause most pain in the leg or arm, rather than the back or neck where the disc is. Infact some people with disc herniations experience ZERO back pain!

So what does this tell us? Amongst other things it tells us that scans don't tell the whole story so it is unwise to rely solely on that as a diagnostic tool. It might be useful in some persistent cases or specific scenarios, but it is not essential in the majority of cases. There are other clincial signs and assessments that are far better indicators of a symptomatic disc herniation, which is one reason why your GP won't send you for an MRI.

Another reason they won't send you for an MRI is that the prognosis for those who do have a symptomatic disc herniation is positive with 60-80% making improvements within 6-12 weeks. By the time you got an MRI appointment through it is likely the disc will have reabsorbed anyway. Knowing this does not make the pain of a genuine disc herniation any easier but because we can use other clinical signs and assessments to diagnose a herniation, we can begin a treatment plan immediately. This brings me to the second part of this myth - discs cannot be popped back in!

The course of healing the disc and any nerve damage that comes with it will happen naturally with time and can happen without any intervention. No need for a physiotherapist, chiropractor, osteopath, sports therapist, or any other therapist that is out there. Yes that's right, your body can heal by itself without any outside help. However, getting some support to reassure you, provide appropriate exercises, manage symptoms, and guide you through the recovery so that your body is an optimal healing environment, can be invaluable.

Sadly though there is no therapist that can "pop your disc back in". They can make a spinal adjustment which is where the joints of the spine are passively moved, and this can result in more range of movement, reduction in pain, and increased function. These are temporary changes though, and other things are needed to make longer term impact. This is the same for any manual therapy intervention whether it is massage, soft tissue release, assisted stretching, mobilisations, KCR etc so I'm not just being critical of spinal manipulation! The true power of any of these interventions is that they can open the door to the person doing what they need to do to help their body heal. It might be that the new range of movement allows them to walk more freely which means their confidence and trust in their body grows again so they can move more often. It might be the reduction in pain means they can get a better night's sleep which in turn allows them to face the next day refreshed and reenergised. It might be that a massage allowed them to let go of some tension they were holding which means they can relax more. It might be having a therapist to listen to their fears and worries about their pain helps them feel heard and supported. These are all valid reasons for getting some manual therapy for a disc herniation (or any physical pain or injury) but it definitely is not to get your disc popped back in!

If you're tired of being told these myths and are ready for an evidence informed and thorough assessment of what you need to get you back on track and independent from repeated treatments, then drop me a DM.

27/10/2025

Soft Tissue Therapy is for you if you have some general aches from training or working hard, or you are looking to optimise your recovery and keep any aches at bay. The session will include an element of assessment but not to the same level of detail as Recovery 360 or Movement Mechanics session. The majority of the time will focus on hands on treatment which could include a range of active and passive techniques depending on what is needed. Due to the limited focus on assessment, only basic exercises or advice can be given during the session.

A Recovery360 session (formerly Pain, Injury & Rehab) is for you if you have a new or ongoing injury or injuries that you would like to understand and work towards resolving. We will look at all aspects of your health and wellbeing to get the broadest picture of you and understand what might be going on for you and consequently be able to give you whole body, whole person, and whole life solutions. Why such a broad picture and high level of detail in Recovery360? Because you are a unique human, and so much more than an injured or painful body part so you need solutions personalised to you. Your solutions could involve hands on treatment, exercise rehabilitation, training adjustments, nutrition guidance, lifestyle advice, and signposting to other professionals. Your plan will come to you via email with explanations of what is going on for you, links to videos of a programme of rehabilitation exercises, and any other advice or guidance that I might feel you need.

Movement Mechanics is for you if you are serious about your training and want to maximise your performance in the gym or in your sport. It is also suitable for those who would like understand why the same injury, setback, or plateaus keeps occurring despite "doing all the right things". Movement Mechanics involves a Full Body Muscle Imbalance and Function Assessment, and is a real deep dive on all things movement related - no stone is left unturned! Following a Movement Mechanics assessment, you will get an email with a detailed programme of exercises, including links to videos, to address what we found, and get you back on track!

What do YOU need most?

21/10/2025

Why would YOU work with me?

I am a Sports Therapist with additonal qualifications in Movement Mechanics, Strength and Conditioning, as well as an honours degree in Sports Studies, and I've been a therapist for 10 years. Good to know I'm qualified and experienced but that doesn't tell you who I am, how I work and who I do my best work with. Today I'm going to share with you a little about who works well with me...

You are someone with a musculoskeletal (MSK) issue relating to either pain, injury, or performance, and you want to resolve it. Or, you're someone who trains or plays sport regularly and wants to support recovery and maximise your performance potential.

You are someone who values their health and wellbeing, and prioritises, or tries to prioritise, movement and physical activity.

You are someone who wants to take ownership of your situation and play an active part in your recovery.

You are someone who appreciates attention to detail and likes to understand the why and how behind things.

You are someone who is committed to taking action and doing the necessary work to make a difference.

You are someone who recognises good quality service might not be the cheapest but it also doesn't need to break the bank or have you signed up for life.

You are someone who wants manual therapy to be part of your recovery but not the sole intervention.

You don't need to be an athlete but you might aspire to be more athletic.

You don't need to be "in shape" but you might be trying to improve your health and fitness.

You don't need to have performance goals but you might want to move with more confidence and trust in your body.

You don't need to have a clear idea of what is going on or what you need, but you might need to have an open mind.

Sometimes it's also helpful to know who I am not the best therapist for...

Those who want a passive quick fix from magic hands need not apply. Although I have on occasion been called Harry Potter after the work I've done. Mind you others have claimed I'm more like Voldemort so you know... 🤷‍♀️

Those who want a relaxation massage will not find what they are looking for. My room is next to a gym, it's bright, there's no chilled music, and I talk. There's lots of therapists who do relaxation beautifully well and I will 100% point you in their direction rather than do it myself.

Next time I'll share some information on HOW you can work with me 😊

Finally, and this could be dangerous, I invite any current or previous clients to share in the comments anything they'd like to add about working with me...

17/09/2025

After months of studying in-depth biomechanics, undertaking movement assessments, completing case studies, and finding solutions to movement problems, I'm proud to say I'm officially a fully certified Movement Mechanics Specialist 🥳

Those of you who have worked with me will know how much I harp on about pain, injury, and performance being multifactorial. I always have and always will take into account these different factors but I will live and die by my belief that MOVEMENT MATTERS! That might simply be moving more over moving less and I will always advocate for that in the sense that doing something is better than nothing ie imperfect action beats perfect inaction. Or, for some people, it can be about moving less because they are actually over-training or under-recovering, neither of which are good for reducing injury risk or maximising performance.

Sometimes though, HOW we move is the key to recovering from injury and unlocking performance potential. That's where Movement Mechanics comes in. We look at the body as an entire working organism, assessing movement capacity at each joint for any missing qualities, then match that to where you need to be to recover from injury or reach your performance potential. No stone is left unturned. Movement based solutions are identified that are uniquely yours, helping your understand what it is that your body needs as well as allowing you to take control of your rehab and get back to doing what you love!

This isn't for everyone but for those of you who love to train regularly and want to recover from injury or shake on-going niggles, Movement Mechanics will help you push on and enjoy living your active life. Full details on how to get involved will be available soon so watch this space! In the meantime, if you want a taste for what will be coming, check out

Big thanks to Ash for such a comprehensive course and also thanks to for all his support, feedback and encouragement on assignments ❤️

28/02/2025

"Nothing tastes as good as skinny feels"

"Little pickers wear big knickers"

"A moment on the lips, a lifetime on the hips"

I used to have a fridge magnet in the shape of a cupcake and when you pressed the cherry on top, it spoke those lovely phrases out loud. Nice huh?

At the time I remember thinking it was a good way to keep me "on track" but now I look back and I think how sad and ill-informed I was. Like hello, your body needs fuelled, if it's hungry, it's hungry!

The reality though is that I believed I needed to be smaller because that's the messaging I heard from all around me. Whether it was adult women I knew on diets, magazines circling the "huge" cellulite thighs of celebrities, or the man in the pub who said "aren't you too big to be a exercise instructor?" And who remembers the heroine chic look? Yes we idolised the look of a drug addict apparently 🤷‍♀️ And lets not forget the trend of size 0. Yes, fitting into clothes that are too small for a 10 year old child was apparently the goal for a fully grown woman 🙄 Or what about starving yourself all day to stand in a room full of people waiting to be weighed before heading to the takeaway to binge on your favourite "cheat meal" because you were either celebrating losing a pound or commiserating that you had gained one. You of course hadn't learnt one iota about nutrition or anything remotely helpful in your quest for a healthier body and mind. Oh no, just a big dollop of messaging that smallest is best, less is more, and bananas have more "syns" if you mash them rather than eating them whole. And lets not forget the side of guilt for feeling bloody hungry! Like what the hell?!

Thankfully we have shifted away from this....to an extent, but more on that another time.

If you are like me and remember these days well then you might just be interested in my latest offer - Strong Club.

What is it?

It is a block of strength and conditioning sessions to equip you with the knowledge, skills and confidence to either get you started on your journey or to take you to the next level.

Who is it for?

It is for women who want to get stronger and use equipment other than the cardio machines.

It is for women who already lift but are getting held back by recurring injuries or are struggling with technique.

It is for women who run and know they need to do strength work but aren't quite sure what to do.

It is for women who want to develop their mental strength and resilience as well as their physical.

It is for women who want to feel supported by other women in a safe and small space, led by someone who understands them and has the knowledge and experience to make sure they get the best out of their body.

It is for women who want to learn about their bodies and feel empowered to move into their 30s, 40s, 50s and beyond with confidence and trust in their bodies.

It is for women who are tired of the bu****it and who want to learn how to live and move in their bodies in a way that allows them to flourish.

I could go on and on but I'll leave you with that for now.

Interested in joining Strong Club?
Drop me DM and I'll add you to my email list so you can get first dibs on the limited places.

05/02/2025

My lovely clients will often recommend me to their friends and family, which is the biggest compliment as well as the best and most authentic advert of my work.

I don't always ask what it is that they say about me, but when I do ask, it's really interesting to hear how clients describe what it is that I do and how I help them. Sometimes I think they do a far better job of explaining my approach than I do 😂🤣

Check out the images to see what Louise had to say 🤓

If you'd like to work with me, then there's still a few slots left in February...

Tues 11th 2pm

Tues 18th 1pm
Thurs 20th 1pm, 2pm

Tues 25th 2pm
Thurs 27th 11am

New and existing clients welcome, DM to book 🌟

24/01/2025

Rather than tell you what I can do for you, it's sometimes more insightful for you to hear how I have helped other people.

The most important part of my work is making it suit you and two words come up a lot when people tell me what I do for them - holistic and bespoke.

However, I've shied away from using these words partly because from what I see on social media, every man and his dug uses these words and I don't want to be like every man and his dug 😂

Mainly though I've shied away because I think it's really tricky for a therapist to truly offer a holistic and bespoke intervention. Why? Because we as humans are complex and our pain, injury, and limitations are multifactorial, rooted in the physical, mental, emotional, and social realms. Sometimes more in one than the others for some people, other people might have a sprinkling of everything, and occasionally it's just in one area.

So in my mind to say you are being holistic and bespoke means you genuinely are truly hitting all aspects of a person and designing treatment around their unique set of circumstances. That's pretty lofty goals right there! And it's hard work too, so I think it's ballsy to claim you are holistic and bespoke.

That said, why not have lofty goals? Why not work hard? Why not be ballsy?

Actually, having lofty goals, working hard, and being ballsy does sound like me 🤔

Hmm, it looks like I'm holistic and bespoke after all 🤷‍♀️😉

15/01/2025

TOUGH 💪🏻 LOVE ❤️

I like to think of myself as a compassionate person whether that's when I'm being my therapist self or just myself self outside of work mode. It is important to listen and understand where someone is coming from, and what their challenges, limitations, and fears might be. It's easy to tell someone to do A, B, C but it's quite something else to work with someone and set realistic targets through listening to their goals, and identifying their strengths and weaknesses whilst allowing space for the unexpected challenges of life to happen. You need to work flexibly with people, cut a little slack, go gently etc.

Or do you? 🤔

No, sometimes you don't. Sometimes people need a bit of tough love. Why? Because life is hard and sometimes we have to do hard things. Changing our habits or routines is hard but it's also hard to stay stuck where you are. I hear things like this allll the time...

"It's hard to do those rehab exercises because I don't like doing that type of thing"

"It's hard for me to get off the cosy couch to go for a walk in this cold weather"

"It's hard to find the time to plan or prepare food"

"It's hard to be motivated all the time"

"It's hard to go to the gym when I'm tired after work"

"It's hard to juggle all my responsibilities"

"It's hard to recover from surgery"

Yes all of those things are true, and yes sometimes some people have limited control in changing these things, and this is where being flexible and cutting some slack is needed.

But, let's be sure we are not hiding behind circumstances because it is the easier option in the moment, because all of these things are also true....

It's hard to continue to have your life restricted by pain, injury, or limited health and fitness

It's hard to be feel like you're going round and round in circles with recurring injury.

It's hard to miss out on playing with your children because of your pain, injury or limited health and fitness.

It's hard feeling uncomfortable in your skin, or worse at war with your body.

It's hard getting out of breath going upstairs when you used to take them two at a time.

It's hard watching friends do the things you used to do and still want to do but these days you can't even make a start.

It's hard not being able to get up from the floor when you're playing with your grandchildren.

It's hard being on a concoction of medication.

It's hard when your bone health and strength has declined so much that you break your hip when you fall.

It's hard to be confined to your house or worse still your bed.

The list goes on and on. Yes it is hard to make changes but unless you take action it is only going to get harder. You have a choice - PICK YOUR HARD.

Of course you might need help with some of those changes and someone like me can help you gain clarity around what's best to do to recover from pain or injury, or to get started exercising again after time out. I can also help with looking at your bigger picture - think sleep, stress, nutrition, hydration, mindset and beliefs - and teaching you techniques and strategies so that you have the tools to overcome the "it's hard to..." challenges.

Ultimately though, YOU have to be the one who takes ACTION!

You could of course take action without me but I am here if you want support, clarity and direction on your way to living the life you want to live.

What will your future self thank you for?

PICK YOUR HARD 👊🏻

06/01/2025

Happy New Year! 🥳

Hope you and your nearest and dearest had the festive season you wanted, however that might have looked ❤️

Social media is full of "do this" and "do that" messaging at the best of times but in January it feels like it goes into overdrive 🤯 I get it, new year and a new start can bring enough fresh energy and enthusiasm to a goal that it tips over from being an idea into an action. That's great but it's not necessary for everyone. Just because it's New Year, it doesn't mean you HAVE to make changes. Give yourself time. Use the time to figure out what, if anything, you want to change or work towards.

If you do want to capitalise on the enthusiasm of a New Year though, go for it!

However, maybe also give yourself time. Time to adapt, time to plan, time to be realistic, time to get it wrong, time to learn, and TIME TO GROW 🌱 Don’t expect results instantly; you will not eat the fruit tomorrow from the seeds you plant today. Start small, be consistent, and above all be patient. Trust the process, the fruit will come.

For many of you who have worked with me to achieve a goal, you'll have heard this already but it's worth repeating...

Do not overestimate what you can achieve in 6 weeks whilst completely underestimating what you can achieve in 6 months.

Give yourself time ❤️

01/12/2024

Poor Rudolf!

If you're also having to take a break from your usual routines and activities because of a sore back, or any other body part for that matter, then you might want to snap up one (or more 🤷‍♀️) of my remaining appointments for 2024...

Tues 3rd 2pm

Tues 10th 11am, 12pm, 2pm
Wed 11th 11am, 12pm, 1pm
Thurs 12th 10am

If Rudolf did swing by the Body Needs clinic, I would be telling him that his recovery needs a bit more than just sitting in that sleigh. Bodies love movement! Yes, when we are in pain, we sometimes have to stop certain things, but we recover better if we modify movements so that we can keep moving as much as possible whilst the body heals.

Knowing what to do and what not to do can be confusing though, and often people end up doing too much too soon, or the opposite - too little for too long. Ideal recovery is where we're in the Goldilocks zone - not too little, not too much, but just right! Part of my work is to guide and support you to figure out where your Goldilocks zone is so that you can get back to doing the things you need to do as soon as possible.

So whether it's being able to dance at your Christmas night out, join in on a big Boxing Day walk, or help Santa deliver the goods on Christmas Eve, I've got you covered ❤️

Drop me a message here or on 07739962198 to secure your slot

Body Needs

19/11/2025

11/11/2025

29/10/2025

27/10/2025

21/10/2025

17/09/2025

28/02/2025

05/02/2025

24/01/2025

15/01/2025

06/01/2025

01/12/2024

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