CJW Sports Therapy

CJW Sports Therapy CJW Sports Therapy is for everyone - helping with your injuries, aches & pains, whether from sporting activities or daily life.

Working with you to move freely & reduce your pain, regardless of age or activity level, utilising soft tissue therapy & rehab

When my clients speak, I am always listening - and there's generally always a smile on my face 😁 Doing what I love, and ...
13/03/2026

When my clients speak, I am always listening - and there's generally always a smile on my face 😁

Doing what I love, and able to help people move better and feel better. 💗

If you need help with an injury, pain or just want to be able to move more freely, drop me a message.

📍 Norwich, NR3

📧 cassie@cjwsportstherapy.co.uk
📞 07843663119

Runners (and all regularly active people) — here’s what you’re missing when regular sports massage isn’t part of your ro...
12/03/2026

Runners (and all regularly active people) — here’s what you’re missing when regular sports massage isn’t part of your routine…

❌ Tight muscles that never fully release
❌ Small niggles that slowly turn into injuries
❌ Slower recovery between sessions
❌ Reduced stride efficiency
❌ Muscles working harder than they need to

Regular sports massage helps your body recover, move better, and stay injury-free — so you can keep doing what you love: running stronger, longer, and pain-free.

Don’t wait until something hurts. Look after your body before it forces you to stop. Reward those hard working muscles.

Whether you choose massage therapy, or other avenues to support your body, you will see the most benefit with regular care over time.

Your training plan shouldn’t just include miles… it should include recovery too.

📍 CJW Sports Therapy, Norwich, NR3

Taking part in Wymondham 20?I have very limited availability next week for anyone looking for a pre-event leg loosener t...
11/03/2026

Taking part in Wymondham 20?

I have very limited availability next week for anyone looking for a pre-event leg loosener to ease those hard working muscles!

You should also be planning ahead for any marathon events too, as I can't guarantee what availability I will have if you leave it until the last minute to book.

Remember, I am on holiday from the 15th to 25th April too. 🌞

🔗 https://cjwsportstherapy.sif.health/book
📞 07843663119

10/03/2026

What you see, is what you get.

Sticking to my values & beliefs to my way of working.

Just a normal, every day person, helping those struggling with pain, injuries, muscle tension & mobility issues.

Nothing flashy. No gimmicks. Just me.

I don't profess to know everything - but I will endeavour to research and find out when something stumps me, or refer out to someone who does.

If you need help with your aches & pains, contact me for more information.

📍 Norwich, NR3

With over 100, 5⭐ reviews on Google, don't just take my word for it that I am good at what I do.My sole intention is to ...
09/03/2026

With over 100, 5⭐ reviews on Google, don't just take my word for it that I am good at what I do.

My sole intention is to work with you as an individual, listen to your concerns, reassure you and guide you through the process to get you to where you want to be.

If you want to work with someone who has your goals as their priority, then drop me a message, or book yourself in online via the link in the bio.

📍 Norwich, NR3

📞 07843663119
📧 cassie@cjwsportstherapy.co.uk

For runners after a long run or race, recovery mainly comes down to four core pillars.Refuel → Rehydrate → Move → SleepT...
06/03/2026

For runners after a long run or race, recovery mainly comes down to four core pillars.

Refuel → Rehydrate → Move → Sleep

Those four things drive the majority of recovery adaptation.

1 - Refuel

The biggest recovery factor is replacing glycogen and repairing muscle tissue. Focus on carbohydrate & protein.

I love a chocolate milk straight after my long runs!

2 - Rehydrate

Long runs cause fluid and electrolyte loss, especially sodium, therefore you need to replace what you have lost + some

3 & 4- Movement, but not over doing it!

Total inactivity can increase stiffness and soreness. The body recovers faster with gentle movement rather than complete rest. A short walk or light mobility work is a good idea.

5 - Sleep

Sleep is where most physical recovery actually happens. Growth hormone increases. Muscle repair accelerates.
Nervous system resets.

Summary:
🍝 Eat carbs + protein within 60 min
🚰 Rehydrate with electrolytes
🚶‍♂️ Walk or move lightly later in the day
💤 Prioritise a good night’s sleep

Those four things drive ~90% of recovery adaptation.

Simple!

Found this useful? Save and come back to for a reminder!


⚠️🚨 If you were thinking about booking in your pre race massage ahead of one of these events, the latest I can offer app...
05/03/2026

⚠️🚨 If you were thinking about booking in your pre race massage ahead of one of these events, the latest I can offer appointments is the 13th & 14th April.

I am on holiday from the 15th, and not back to appointments until the 25th.

If those dates are too early for you, still drop me a line, and I can recommend someone equally as wonderful to help you! 😁

📍 Norwich, NR3

Carbs aren’t the enemy — they’re fuel. When you’re training for endurance events, carbohydrates are your body’s primary ...
03/03/2026

Carbs aren’t the enemy — they’re fuel.

When you’re training for endurance events, carbohydrates are your body’s primary energy source. They’re stored as glycogen in your muscles and help you maintain pace, power and consistency in sessions.

Low carbs = higher fatigue, slower splits, harder-feeling runs, and poorer recovery.

If you want to train well, adapt well and perform well… you need to fuel well.

Endurance performance isn’t about eating less — it’s about eating appropriately for the work you’re asking your body to do.

I upped my carbs for the last 4 weeks of my training plan for Southwold Half and it made so much difference. It takes careful prep & planning, and researching appropriate healthy options so you don't cause unnecessary GI distress.

Yes, it can be scary seeing calorie intake going up, but when you're expending a lot more during your training, you obviously then need to eat more to cope with the demands!

Did I put on weight? Yes. A whole kg! (Or 2lb in old money) And most of that is water retention which comes with eating more carbs.

But now I'm not training for an endurance event, I can go back to a higher protein diet and I'll drop that slight weight gain.

It goes without saying that I am NOT a nutritionist.

So spend time researching specifics for you as an individual. Or get advice from an appropriately qualified professional. It's a game changer!

(And don't just leave it until race week...)

Medal Monday! Yesterday I completed my 10th half marathon by crossing the finish line in Southwold, and it was probably ...
02/03/2026

Medal Monday!

Yesterday I completed my 10th half marathon by crossing the finish line in Southwold, and it was probably my most enjoyable one of the lot!

The rain held off, and we even had glimpses of blue sky & sunshine. The wind however, was not quite so kind! 🤣

Up until mile 9, I was having a lovely time - doing my thing, enjoying the scenery, fantastic supporters and marshalls - then bang, we hit the loop of the harbour & common, straight into the head & cross winds! Wow! It was tough, but knowing it was so close to the finish, mentally, I just kept pushing & putting one foot in front of the other to get to the finish line for that medal 🏅 (and donut! 🍩)

With the right mindset, you can achieve anything.

During training for this race, especially in the last 4 weeks when the miles were at their peak, I really focussed on my carbohydrate intake, ensuring my body had enough energy to get me round, and then also help during recovery. This most definitely contributed to race day being much more enjoyable.

Carbs are not the devil - fuelling your body is important.

A shout out to .holistictherapies & for keeping my muscles limber too!

What's next?

Ibiza Santa Eulalia 12k in April, and Benidorm Half Marathon in November! 💫

Every day is a school day!In a sector that is constantly evolving, there is always something to learn, re-learn and rese...
27/02/2026

Every day is a school day!

In a sector that is constantly evolving, there is always something to learn, re-learn and research, especially when it means being able to do the best for my clients.

Currently, I am continuing my S&C L4 qualification, working through my case study and practical elements. This will take me a couple more months I imagine, as I'm fitting in the work around clinic.

Recently, I've worked with clients who have taught ME something, and led me to do more background research to widen my knowledge in order to help them with their specific issues.

What did I learn?

💫 Stoma bags - the effects post op on movement mechanics, linked to possible injury occurrence (and other associated things linked to having a stoma)
💫 Foot stiffness in sprinting & jumping disciplines in track & field - when an athlete is learning this skill, it can be linked to foot injuries if not applying the correct conditioning to do it well
💫 Femoral stress fractures - why/how they usually occur and how to get someone back to running safely
💫 Prep work for rucking with a 30kg bag for Army application - progressive plan & strengthening
💫 Street lifting - who knew this existed as a sport?!

It's never just about what treatment occurs on the couch, there's always a wider picture.

If you want a therapist who truly cares about you as an individual, then look no further.

Drop me a message.

📧 cassie@cjwsportstherapy.co.uk
📞 07843663119

📍 Norwich, NR3

Address

The Osteopathic Consultancy, 72 St Augustine's Street
Norwich
NR33AD

Opening Hours

Monday 9am - 6pm
Tuesday 11am - 7pm
Thursday 10am - 7pm
Saturday 8:30am - 1pm

Telephone

+447843663119

Website

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