PhysioFit Kent

15/12/2025

The practice will be closed from 23rd Dec and back open on 5th Jan! 🎄

11/12/2025

12 sessions for 12 days Enjoy getting fit from home over the festive period by taking part in our 12 day challenge of online workouts that are suitable for all levels and flexible to fit into your schedule.

11/12/2025

⚡️ Sciatica & Your Nerve Map: How L4-S1 Affects Your Body!

Sciatica is notoriously tricky because the source of the pain (a pinched nerve in your lower back) is often different from where you feel the pain (down your leg or in your foot).

➡️Here's the connection: Your lumbar nerves (L4, L5, S1) follow specific pathways (dermatomes). When irritated, the pain travels!
L4: Often affects the thigh and inner lower leg.
L5: Can cause pain in the outer leg and top of the foot.
S1: Typically causes pain in the back of the calf and outer foot.

🛑 How to Prevent & Protect Your Back:
Prevention is key!
Here are simple tips:
✅Maintain Good Posture: Sit and stand with proper alignment to reduce pressure on your spine.
✅Stay Active: Regular, low-impact exercise like walking or swimming strengthens core muscles and improves flexibility.
✅Lift Correctly: Always lift with your legs, not your back, and hold objects close to your body.
✅Manage Weight: Excess weight puts pressure on your vertebrae and discs.
✅Avoid Prolonged Sitting: Take frequent breaks to stand up and stretch.

⚠️ Important Medical Disclaimer ⚠️
If you experience sudden or severe symptoms like leg weakness, numbness, or loss of bladder/bowel control, stop reading and seek immediate medical help! These are crucial "red flag" symptoms that could indicate a severe spinal condition requiring urgent evaluation.



✨Photo credit to SASpine

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10/12/2025

If you’ve been thinking about starting your fitness journey… this is your sign. 💙

For the next 48 hours, you can join the app on my best offer of the year.

Let’s finish 2025 strong together 🙌

Get the offer here ➡️ www.thebodycoach.com

10/12/2025

Are you worried that working out could cause more knee damage or pain? The best thing you can do for your knees is strengthen the muscles that support them. https://wb.md/3XHsthl

10/12/2025

As we get older, running changes. The muscles that once felt loose and ready to go now take longer to warm up. The stiffness in the morning lasts a little longer. Recovery takes more time. But that does not mean running has to stop it just means the approach needs to adapt. And one of the most overlooked ways to keep running strong as you age is stretching.

For senior runners, flexibility and mobility become just as important as endurance. Over time, joints lose some of their natural range of motion, and muscles become less elastic. Without proper stretching, this tightness can lead to discomfort, imbalances, and a higher risk of injury. The key is not just stretching, but stretching the right way.

Before a run, the focus should be on dynamic stretching movements that gently activate the muscles and increase blood flow. Instead of holding a stretch, movements like leg swings, hip circles, walking lunges, and arm rotations prepare your body for the work ahead. This reduces stiffness and makes running feel smoother from the very first step.

After a run, the goal shifts to static stretching holding a stretch to release tight muscles and improve flexibility. This is when exercises like seated hamstring stretches, quad stretches, and hip openers help the body recover. Holding each stretch for 20 to 30 seconds allows the muscles to fully relax and lengthen, preventing soreness and stiffness the next day.

Consistency is key. Stretching should not just be something done after a tough workout but a daily habit. Even on rest days, a few minutes of gentle stretching can help maintain flexibility and keep the body moving well. Combined with proper warm-ups, strength training, and recovery, stretching allows senior runners to keep running strong, stay injury-free, and enjoy every mile for years to come.

Stretching routine below.

08/12/2025

02/12/2025

Asthma, heart problems, and anxiety can all cause shortness of breath, chest pain, and lightheadedness. How to tell the difference between them: https://wb.md/4ioIIte

02/12/2025

Once you turn 40, your bones start to get a little thinner and more likely to break. If you build muscle with strength training, it slows bone loss and triggers new growth. https://wb.md/4oWF2RL

26/11/2025

Movement is medicine. From walking and swimming to simple chair yoga—gentle, consistent motion can ease arthritic pain and boost knee mobility.
Keep moving. Keep healing. Keep thriving.

👉 Learn more: https://go.healingthroughmovement.com/htmfb-knee-pain-coachv1-25nov25