http://www.move-physiotherapy.co.uk/

Move Physiotherapy, MOVE, The Rookery, Spa Bottom Farm, Haggs Road, Harrogate (2025)

12/11/2025

Here are some simple dynamic progressions for your knee to help prepare it for the demands of running and sport again.

Hitting your strength markers are important and allows you to progress on to this stage but strength training alone is not enough to replicate the demands of high impact activity involved in running and sport.

Just the same as your strength training, jumping and hopping can be progressively overloaded and must be programmed with the same principles.

If you are suffering with knee pain and want a clear plan to get you back to running pain free, comment KNEEHAB and we will send you a free guide on how to fix your knee pain once and for all.

TO BOOK IN;

Call us on 07983154832
WhatsApp us on 07983154832
Email us at hello@move-physiotherapy.co.uk
Or, book directly using the link in our bio

10/11/2025

15 weeks until Seville Marathon.

22 weeks until Brighton Marathon.

24 weeks until London Marathon.

24 weeks until Manchester Marathon.

Here we are offering a Run Intensive Programme which will give you baseline testing data , movement analysis and a running assessment, with a programme to follow.

Comment “RUN” and I will drop you a message.

Now is the time to start setting the foundations for races next year.

06/11/2025

If your hips or lower back feel tight when you walk, your gait might be the reason.
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We often see one side of the pelvis hiking or rotating more than the other, a sign it’s not moving efficiently through each step.

When your pelvis can’t properly nutate and counter-nutate (rotate subtly), it increases compression through your hips and spine, leading to stiffness or pain over time.
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By restoring how your pelvis moves and how your hips load, you can reduce pressure, move more freely, and finally feel balanced again.
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We use gait assessment and targeted exercises like hip shifts, hip hikes, early hip lock drills, and decompression work (such as dead hangs and RDL variations) to help people overcome hip and back pain every single day — both in our clinic and online.
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If you’d like a free guide to improve your hip mobility and walking mechanics, comment “HIP” below.

If you want to get booked in for your walking or running assessment ⬇️

TO BOOK IN ;
📞 Call us on 07983154832
📲 WhatsApp us on 07983154832
📧 Email us at hello@move-physiotherapy.co.uk
➡️ Or, book directly using the link in our bio

05/11/2025

Here’s what I would run through if someone came into clinic with pain on the outside of their knee:

▪️ Hit your key capacity and co contraction markers.
30 Single leg squats. Movement quality is the priority here.
30 single leg hamstring bridges
30 single leg calf raises
60s single leg foam roller bridge
60s split squat iso hold

▪️Load the lateral hip
There is plenty of evidence and research out there showing strengthening the glutes on the outside of your hip improve ITB pain. This needs to be loaded heavy and progressively + move well in multiple directions just like any other part of the body.

▪️Hit your strength markers:
We want no more than 10% limb asymmetry between the injured and non injured leg. 1RM targets are as follows:
SL leg press 1.5 x body weight
SL leg extension 0.8 x body weight
SL leg curl 0.5 x body weight

▪️ Plyometrics
Need to be progressively overloaded. Start with light tier plots such as pogos and hops looking to improve tendon stiffness and reactive strength and progress to deeper tier plyos looking at force absorption and peak force production.

▪️ Finally a gradual return to run is essential to allow the tissues time to adapt to the repetitive and high impact nature of running.

Key theme here is to have clear goals and KPI’s and don’t progress until those markers have been hit. Comment KNEEHAB for a free guide on how to fix your knee pain for good and get back to running pain free.

03/11/2025

ACL REHAB.

Structure + Clarity is needed in every ACL rehab.

Without one that either you will get lost of the client will get lost when navigating the ups and downs of ACL Rehab.

👇 Comment “ACL” to get our free ACL guide to see how we rehab ACL’s

TO BOOK IN ;
📞 Call us on 07983154832
📲 WhatsApp us on 07983154832
📧 Email us at hello@move-physiotherapy.co.uk
➡️ Or, book directly using the link in our bio

30/10/2025

Improve Your Hip Pain and Tightness with these free exercises and comment “hip” for your free hip resource

At our clinic, we focus on movement that actually changes how your hips feel and perform. Every exercise in this video is part of what we use daily with clients — from athletes to those just wanting to move pain-free again.

1️⃣ Spinal Decompression (Bar Hang)
Hanging helps decompress the spine and reduce pressure through the lumbar segments.

➡️Research shows spinal traction can improve joint space and reduce neural tension - key for hips that feel “stuck” or restricted.
➡️When your spine moves well, your hips can actually move freely underneath.

2️⃣ Isometrics & Lateral Hip Loading
We use controlled isometrics to calm pain and build tolerance in reactive hips.

➡️Lateral loading strengthens the glute med and deep hip stabilisers — essential for pelvic control.

3️⃣ Hip Extension & Hinge Patterns
Training hip extension restores power and function — especially for running, lifting, or sport.
➡️Loading into safe extension patterns re-engages the glutes while reducing anterior hip irritation.
➡️Hinge-based work builds movement confidence in all planes — forward, sideways, and rotational.

Why this works🧠
We use these principles across all our client programs — combining decompression, stability, and strength under load — to help hips move better for good.

👇 Comment “HIP” to get our free hip mobility and strength guide

29/10/2025

Here is an example of something we see a lot at move both online and in person.

Nathan has had an ACL reconstruction and has been working hard in the gym to get back to football. He has done a generic exercise class for months and has now been discharged and cleared to play again but with no exposure to any change of direction work, agility, sprinting or pitch runs. In top of this he has no clear objective data to determine whether it was safe for him to play football.

After 1 month we have gone through a full testing battery using . We have given a structured plyometric program working on the specific physical qualities needed to play football. We then re test and progress as the data allows us to. Nothing fancy, just a simple, data driven approach that gives us and Nathan full clarity on where he is currently at and what he needs to do to get back on the pitch.

Nathan is now back on the pitch running and is looking to reintegrate in to non contact training over the next few weeks.

If you are struggling or feeling lost with your ACL rehab, comment ACL for a free guide on how to go from day 1 post op, to back playing sport.

This is also the final few days where we are offering a free 20 minute consultation with one of our physios so if you are needing advice get in touch using the link in the bio!

28/10/2025

Knee Pain > Ironman

Clarity.

Structure.

Results.

wright

24/10/2025

Next weeks availability 📍🎃

We have available slots open for Inperson and online physiotherapy consultations next week with our amazing team.
We also have the fabulous back in HQ offering Sports & Pregnancy massages 💆‍♀️

Book in now before all the slots get taken.
TO BOOK IN ;
📞 Call us on 07983154832
📲 WhatsApp us on 07983154832
📧 Email us at hello@move-physiotherapy.co.uk
➡️ Or, book directly using the link in our bio

23/10/2025

WEEK 6–7 POST HIP REPLACEMENT - RETURN TO HINGING & TESTING PROGRESS

Education is everything during your recovery.
At this stage, our focus shifts from early protection ➡️ controlled loading.

Re-introducing hip hinge patterns is a huge step, but only when you’ve earned it through consistent mobility, stability, and strength milestones.

✅ We test movement quality and force output with our world-class VALD technology to guide every next step.
✅ We liaise directly with your consultant to make sure your progression aligns with your surgical timeline.
✅ And we educate you every step of the way — so you know exactly why we’re doing what we’re doing.

Rehab done right isn’t about rushing back… it’s about returning stronger, safer, and smarter.

If you’ve had a hip replacement (or are preparing for one), we can help you rebuild with the same precision — in-clinic or fully online.

Also, if you are someone with hip pain, we would approach you with the same diligence as we would following an operation.

Comment “Hip” for a free step by step guide on how to rehab your hip

And if you are looking for an assessment local or online 👇
TO BOOK IN ;
📞 Call us on 07983154832
📲 WhatsApp us on 07983154832
📧 Email us at hello@move-physiotherapy.co.uk
➡️ Or, book directly using the link in our bio

22/10/2025

Here’s what I would do if I had a flare up of lower back pain:

1. Get the rib cage and surrounding tissues moving

A lot of the lower back muscles that tighten up during a flare up work closely with the rib cage. Getting this moving is a quick win and easy way to get some length back into these muscles.
Move in pain free ranges and let the nervous system know it’s safe to move again.

2. Hip and pelvis control

Get the hips moving in different planes of motion. Let them support the lower back and take any additional load away from it.

3. Posterior chain co contractions

Connects the foot to the core and helps with force transmission through the floor when bending down or walking. Getting this right helps prevent the back from overworking and gets everything doing its job correctly.

Key thing is not to panic. The majority of lower back flare ups are not serious pathology and will improve with time and reintegrating movement back in at the right time.

If you are struggling with lower back pain, comment BACKREHAB and we will send you a free guide on how to fix your back pain and prevent any reoccurrence ⬇️

If you want to talk to the team, this October we are offering a FREE 20 minute consultation to help map out a plan on how to fix your injury for good👇

TO BOOK IN;

Call us on 07983154832
WhatsApp us on 07983154832
Email us at hello@move-physiotherapy.co.uk
Or, book directly using the link in our bio

20/10/2025

Back Pain to Performance.

Providing structure and clarity is the key to good rehab.

Oli has worked as hard as anyone the last 18 months and he is in a position where he can compete at different events with no concerns around his back.

Being able to compete with a client is really special and was a full circle moment.

Nothing fancy here. Just ticking the boxes week on week.

Move Physiotherapy

12/11/2025

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06/11/2025

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03/11/2025

30/10/2025

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