Nettleham Physio&Pilates

30/10/2025

Did you know that half of women over 50, and 1 in 5 men, will break a bone due to Osteoporosis.

It is the UK’s fourth biggest cause of disability and early death.

🦴 Early diagnosis and intervention can make a huge difference — helping to significantly reduce the risk of fractures!

Exciting news from our research team!

We’ve awarded new funding to Professor Li Wei at UCL to help build the case for the world’s first screening programme for fracture prevention.

This research could be a major step towards identifying people at risk of osteoporosis earlier – so we can stop broken bones before they happen.

Read more here 👉

https://theros.org.uk/latest-news/new-research-funding-awarded-to-build-the-case-for-world-first-screening-programme-for-fracture-prevention/

28/10/2025

Taking care of our health and well-being isn’t a luxury; it’s essential.

Here are some steps towards a healthier lifestyle:
🔵Regular physical activity
🔵Eating a healthier diet
🔵Looking after our mental health
🔵Limiting alcohol intake
🔵Ceasing to***co use

27/10/2025

❄️ Staying Warm This Winter

As the colder months approach, some people living with arthritis or other musculoskeletal conditions may notice increased pain or stiffness in their joints and muscles.

To help manage symptoms and stay comfortable during winter:
🏠 Keep your home warm
🧤 Wear suitable clothing, such as gloves for cold hands and a scarf to keep your neck warm
💧 Use a hot water bottle or wheat bag for extra warmth
🏃‍♀️ Stay active – gentle exercise within your limits of pain can help maintain circulation and reduce stiffness

👉 Click the link below for more advice on keeping warm and supporting your joint health this winter.

What helps you to stay warm in winter? ❄️

We know that symptoms can become worse for people with arthritis when the weather is cold and damp.

Here are our top tips for staying warm this winter: https://www.arthritis-uk.org/news/2021/november/staying-warm-this-winter/

Let us know yours in the comments below!

23/10/2025

Did you know? Psoriatic arthritis (PsA) affects around 1 in 4 people with psoriasis and can cause joint pain, swelling, stiffness and nail changes. It’s an autoimmune condition and early detection + active management can make a big difference. You’re not alone — support is available from Arthritis UK.

https://www.versusarthritis.org/news/2022/may/all-about-psoriatic-arthritis/?fbclid=IwY2xjawLuyhhleHRuA2FlbQIxMABicmlkETFkWGI2QmtEb1ZUbVFxbExIAR58QFmO3f3VUjN1nkt75kLtRJ13zlZSO0McRfSC6lvOnxSY_hN97L8NnhDh1w_aem_PnvHhyfNRVOsvHNjkYypeQ

20/10/2025

It’s World Osteoporosis Day! 💪🦴 Remember — strong bones need more than just exercise.
Good food = good health! 🥗✨ A balanced diet rich in fruits, veggies, whole grains, lean proteins, and healthy fats helps keep your bones (and body!) strong and thriving. 🌿💛

This , we’re proud to have Good Health by Good Food supporting !

Nutrition plays a vital role in bone health, and we love Good Health’s mission to make healthy eating achievable.

Join the check today 👉 https://thegreatbritishbonecheck.org.uk/ros

20/10/2025

It’s World Osteoporosis Day! 💪🦴 Remember — strong bones need more than just exercise.
Good food = good health! 🥗✨ A balanced diet rich in fruits, veggies, whole grains, lean proteins, and healthy fats helps keep your bones (and body!) strong and thriving. 🌿💛

This , we’re proud to have Good Health by Good Food supporting !

Nutrition plays a vital role in bone health, and we love Good Health’s mission to make healthy eating achievable.

Join the check today 👉 https://thegreatbritishbonecheck.org.uk/ros

19/10/2025

A little reminder that physios are human too! After picking up an injury from last week’s half marathon, I’ve gained fresh empathy for anyone who’s been told to rest from running.

Here are my go-to tips for getting back to running safely after an injury: 🏃‍♀️✨


1️⃣ Get the all-clear — Make sure your injury has healed enough. Pain-free walking and hopping are good readiness signs.

2️⃣ Start slow, progress smart — Begin with a walk–run programme. Increase running time gradually each week.

3️⃣ Strength first — Build up calves, glutes, quads, and core. Strong muscles protect against re-injury.

4️⃣ Listen to your body — Mild stiffness or ache? Fine. Sharp or lasting pain? Ease off and rest.

5️⃣ Mind your training load — Avoid sudden spikes in distance or speed. Follow the “10% rule”: increase total volume by no more than 10% per week.

6️⃣ Check your kit — Worn-out shoes or poor fit can add stress to recovering tissues.

7️⃣ Cross-train — Low-impact options (cycling, swimming, strength work) keep fitness up while you build tolerance.

8️⃣ Be patient — Progress isn’t linear. Recovery takes time — consistency beats speed.

🩺 For advice tailored to your specific injury, contact Nettleham Physio&Pilates to help you return to running and reduce the risk of re-injury.

15/10/2025

💪 10 Things You Should Know About Your Back

Back pain is super common — but it’s rarely something to fear.
Here’s what every back needs to know 👇

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1️⃣ Your back is stronger than you think
Your spine is built to move! Most back pain is caused by a simple strain or sprain — and around 98% of people recover quickly, often without any special treatment.

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2️⃣ Scans aren’t usually needed
Normal age-related changes often show up on scans and can cause unnecessary worry.
If your physio or GP doesn’t send you for one, it’s usually a good sign!

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3️⃣ Keep moving — don’t rest too long
Prolonged bed rest actually slows recovery.
Gentle movement and returning to normal activities (even work) helps you heal faster.

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4️⃣ Don’t fear bending or lifting
Bending and lifting aren’t “bad” — they’re part of life!
Learn to lift in ways that feel natural and comfortable for you.

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5️⃣ Exercise helps — and prevents future pain
Regular activity keeps your back strong and flexible.
Choose something you enjoy and stick with it — walking, swimming, yoga, anything counts!

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6️⃣ Painkillers aren’t a long-term fix
They can help short-term, but they don’t speed up recovery.
Movement and exercise are safer, cheaper, and more effective.

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7️⃣ Surgery is rarely needed
Most back pain can be managed with exercise and activity.
Even when surgery helps, results are often no better than non-surgical options long-term.

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8️⃣ Sleep matters 💤
Good sleep helps your body and mind recover.
Aim for 7–8 hours a night — and sleep however feels most comfortable for you.

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9️⃣ You can have back pain without injury
Stress, tiredness, poor sleep, and even mood can “turn up” pain signals.
It’s always real, but understanding your triggers helps you manage them.

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🔟 If pain lingers, get help — but don’t panic
If pain lasts more than 6–8 weeks, see your physiotherapist or GP.
They can guide you back to movement, strength, and confidence.

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⚠️ Seek medical advice urgently if you have:
• Difficulty urinating or loss of bladder/bowel control
• Numbness in the ge****ls or buttocks
• Weakness in your legs
• Fever or night sweats with back pain

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💬 Remember: Your back is strong, your body heals, and movement is medicine.
📍Learn more Chartered Society of Physiotherapy

14/10/2025

🦴 It’s Bone & Joint Week! (12–20 Oct)

Did you know 1 in 3 people in the UK live with bone, joint, or muscle problems? These conditions can affect anyone — but with the right help, we can all stay active and independent for longer.

💪 If you’ve been putting up with aches or pains, now’s the time to get them checked!
📅 Book your appointment with Nettleham Physio&Pilates today.

🦴 It’s Bone & Joint Week (12–20 October)!

This year’s theme highlights that 1 in 3 people in the UK live with a musculoskeletal (MSK) condition, calling for action on the MSK priorities in the 10 Year Health Plan.

Bone, joint and muscle conditions affect millions of us - and protecting our mobility and independence throughout life is essential.

If you’d like to explore more about keeping bones strong and supporting joint health, you can find helpful guides and fact sheets on our website:
👉 theros.org.uk

13/10/2025

Your brain’s basically begging for movement! 😬
Might have to do a little yoga or Pilates before bed tonight 🙈
It’s especially important when we’re working with neuroplasticity — creating and strengthening new neural connections! (see post on this page a few days ago)

10/10/2025

🌿 What is Ankylosing Spondylitis (AS)?

Ankylosing spondylitis is a type of arthritis that mainly affects the spine — causing inflammation, stiffness, and pain in the back, neck, and rib cage. It often starts in your late teens or 20s.

Over time, inflammation can lead to extra bone growth, making the spine less flexible. But with the right approach, you can manage symptoms and stay active.

💪 Physiotherapy can make a big difference!
Regular exercise and tailored movement programs help:
✅ Reduce stiffness and pain
✅ Improve posture and flexibility
✅ Prevent long-term spinal changes

If you experience ongoing back pain or stiffness that improves with movement, it’s worth speaking to a physiotherapist or your GP. Early management can help you stay mobile and in control.

📅 Book an assessment with Nettleham Physio&Pilates to learn how we can help you move better and feel stronger.

What is ankylosing spondylitis?

Ankylosing spondylitis (AS) is often misunderstood as just a back problem, but it’s so much more. It can cause pain and stiffness in your back, but it may also affect your hips, shoulders, eyes, energy levels, and even your mental health.

Find out more: https://www.versusarthritis.org/about-arthritis/conditions/ankylosing-spondylitis/

10/10/2025

This remember - you are not alone. 💜

We know that living with can have an impact on your mental health, but support is out there. One conversation can make a big difference.

Get support here: https://www.versusarthritis.org/get-help/