What are the opening hours?

Monday 8:30am - 5pm Tuesday 8:30am - 5pm Wednesday 8:30am - 5pm Thursday 8:30am - 5pm Friday 8:30am - 5pm Saturday 9am - 5pm

Horsmonden Physio, AGA Buildings, Lamberhurst Road, Horsmonden, Tonbridge (2025)

29/10/2025

How long should you “wait it out” after an injury? ⏳ It’s a question we hear all the time. Some aches do settle with a bit of rest - but many don’t. The danger of waiting too long is that a small issue can turn into a bigger, longer-lasting problem.

💡 As a guide:
If pain doesn’t improve within 7–10 days of rest/ice/heat, it’s time to seek help.
If pain is getting worse, keeps coming back, or affects daily movement, don’t delay.

Sudden severe pain, swelling, or loss of movement? See a professional straight away.

The truth is: it’s better to get checked sooner rather than later. Early physiotherapy not only speeds up recovery but also reduces the risk of long-term damage.

At Horsmonden Physio, we’ll assess, treat, and guide you back to moving comfortably - before that “little niggle” becomes a big problem.

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26/10/2025

Keep active in the cooler months - Join our Pilates class! All abilities, strengths, ages are welcome!

Every Monday - 9:30am and 7pm.
£12.50 per session.

All sessions are 45 minutes long, challenging but not strenuous.
Pilates is good for improving core strength, posture, balance, and flexibility. It is also beneficial for reducing stress and anxiety, enhancing cognitive function, and is a low-impact exercise that is easy on the joints.

To book, call us on 01892 724377
Or send us an email via info@horsmondenphysio.co.uk

Find us - Lamberhurst Rd, Horsmonden, Tonbridge TN12 8DP

25/10/2025

Did you know? 🧠🧐 Your knees absorb up to 5 times your body weight when you run. Strengthening the muscles around your joints can reduce injury risk and keep you running pain-free!

22/10/2025

Feeling the ache of stress? When life gets busy, stress doesn’t just live in your mind, it shows up in your body too. The back, neck, and shoulders are the first to feel it:

Tight, aching muscles
Stiffness and reduced mobility
Headaches caused by tension

Over time, this can lead to poor posture, pain, and even injury if left unchecked.

A remedial massage can help release tension, improve circulation, and restore balance - giving both your body and mind the reset they need.

Book your remedial massage today and let us help you move easier, feel lighter, and breathe deeper.

16/10/2025

Breast Cancer Awareness Month – Know the Signs, Protect Your Health 🎗️

October is Breast Cancer Awareness Month, a reminder of the importance of early detection. Did you know that 1 in 8 women will be diagnosed with breast cancer in their lifetime? Early detection can make all the difference in treatment and recovery.

💡 Signs to watch out for:
A lump or thickening in the breast or underarm
Changes in breast size, shape, or skin texture
Ni**le discharge or inversion
Persistent pain in one area of the breast

Regular self-checks, screenings, and staying aware of changes in your body are key.

At Horsmonden Physio, we support women’s health in every way, including post-surgery rehabilitation and mobility care. If you or a loved one is recovering from breast surgery, physiotherapy can help restore strength, reduce stiffness, and improve quality of life.

✨ Be proactive – check, know, and act!

13/10/2025

Why Regular Physio Is a Necessity – Not a Luxury 💡 Physiotherapy isn’t just about fixing a problem once it happens - it’s about keeping your body moving well for the long term.

Here’s why making physio part of your routine is so important:

🩺 After surgery or trauma
Your body has been through stress. Scar tissue, reduced mobility, and muscle weakness don’t just “heal on their own.” Guided rehab ensures you recover strength, flexibility, and confidence safely.

🤕 After injury
A sprained ankle, back strain, or torn muscle may feel “better” with rest, but without proper rehab, weaknesses remain. This increases the risk of re-injury and long-term issues.

👵 With age
Stiff joints, reduced balance, and slower recovery are natural with age — but they don’t have to hold you back. Regular physio helps maintain mobility, independence, and quality of life.

⚠️ After neglect
Sometimes we ignore aches and pains until they become something bigger. Regular physio catches these issues early, preventing them from turning into chronic problems.

✨ The bottom line:
Physio isn’t just recommended - it’s necessary for keeping your body strong, mobile, and pain-free. Whether you’re bouncing back from an operation, recovering after a fall, or simply wanting to stay active as you get older, we’re here to help.

Physiotherapy isn’t just about fixing injuries - it’s essential for recovery, prevention, and maintaining long-term mobility. Whether you’re recovering from surgery, trauma, or just noticing the effects of age, regular physio helps strengthen your body, reduce pain, and prevent future problems.

Don’t wait for discomfort to slow you down - take charge of your health and book a session at Horsmonden Physio today!

To book, call us on 01892 724377
or head to the Horsmonden Physio website - https://www.horsmondenphysio.com/

11/10/2025

Cold weather can make muscles and joints stiffer, which increases the risk of strains, slips and falls. ❄️😰 In fact, studies suggest that winter conditions are associated with a noticeable rise in injuries, especially when people don’t warm up properly or change intensity too fast.

✅ Tips to stay safe, strong and consistent this winter

Extend your warm-up - Start indoors if possible, and use dynamic stretches (leg swings, lunges, hip circles) to raise muscle temperature and mobility.
Medical Imaging Partnership

Dress in layers - Use breathable, moisture-wicking base layers, and add wind-blocking outer layers. Keep extremities warm (hands, ears, feet) to avoid stiffness.
Medical Imaging Partnership

Improve visibility - Darker days mean more outdoor workouts in low light. Reflective gear, a head lamp, and staying off icy paths when possible help reduce trip/fall risk.

Choose shoes with better grip - Whether running or walking, winter surfaces are often slippery (ice, wet leaves). Good traction is crucial.
Cyclist

Hydrate & refuel - It’s easy to forget in cold weather, but your body still needs water, electrolytes, and nutrients to recover and perform well.

Mix it up - On icy or frozen days, use indoor options: bodyweight workouts, resistance bands, gym or fitness classes. Keeps fitness up without risk.

Listen to your body - If joints feel stiff, breathe short, or you’re unusually fatigued, adapt your session or rest. Winter stress is real.

If you’re feeling tight, sore, or want help with a winter training plan, we’re just around the corner - book in, and let’s keep you moving well all season!

To book, call us on 01892 724377
or head to the Horsmonden Physio website - https://www.horsmondenphysio.com/

07/10/2025

Autumn & Winter Sports – Something for Everyone! ❄️🍂 As the days get shorter and cooler, it’s the perfect time to keep active and try something new. Staying moving through the colder months helps boost mood, strengthen immunity, and keep joints happy. Here are some ideas for all ages and abilities:

👶 For kids
Indoor swimming lessons
Gymnastics
Dance clubs

👩‍🦱 For adults
Local football, rugby, or hockey leagues starting their winter seasons
Indoor fitness classes: yoga, Pilates, spin, circuits
Running groups preparing for festive 5Ks or half marathons

👵 For seniors & low-impact options
Walking groups on village footpaths (great for social connection, too)
Indoor bowls or table tennis
Aqua aerobics for joint-friendly fitness

💡 Physio tip: Cold weather can make muscles feel tighter. Warm up gently before activity and layer up to keep your body supple.

03/10/2025

Tonbridge Half Marathon, 10K & 5K is nearly here! 🏃 Local runners, we’re just down the road!

With race day just around the corner (Sunday 5th October), here are some quick tips to get the most out of your run and stay injury-free:

✅ In the final days before:
Taper your training – keep moving, but don’t push for big distances.
Prioritise sleep and hydration.
Stick with familiar foods to fuel your body.

✅ On race day – injury prevention:
Warm up gently with dynamic stretches (think leg swings, hip openers, light jog)
Pace yourself – start slower than you think, save energy for the finish.
Stay mindful of form, especially when tired.

✅ After the race – recovery:
Cool down with a walk and light stretches.
Rehydrate and refuel with protein + carbs.

Book in some post-race TLC: physio, massage, or mobility work to help your body recover and prevent niggles turning into injuries.

If you pick up any aches, pains, or just want to support your recovery, come and see us at Horsmonden Physio.
Whether you’re racing the half marathon, 10K, or 5K, we’ll keep you moving well.

29/09/2025

Keep active in the cooler months - Join our Pilates class! All abilities, strengths, ages are welcome!

Every Monday - 9:30am and 7pm.
£12.50 per session.

All sessions are 45 minutes long, challenging but not strenuous.
Pilates is good for improving core strength, posture, balance, and flexibility. It is also beneficial for reducing stress and anxiety, enhancing cognitive function, and is a low-impact exercise that is easy on the joints.

01892 724377
info@horsmondenphysio.co.uk

26/09/2025

Could it be Alzheimer’s disease? 🧠 Alzheimer’s can have physical effects as well as cognitive ones. While it’s best known for memory loss and changes in thinking, the condition also impacts the body because the brain controls movement, coordination, and balance. Common physical effects include:

Reduced balance and coordination → higher risk of falls

Muscle weakness or stiffness → less mobility over time

Changes in walking pattern (gait) → shuffling steps, slower movement

Difficulty with motor skills → tasks like buttoning clothes or using utensils become harder

Swallowing difficulties (dysphagia) in later stages

General deconditioning → as activity levels drop, fitness and strength decline

👉 This is where physiotherapy can help - by supporting mobility, prescribing safe exercises, improving strength and balance, and helping maintain independence for as long as possible.

22/09/2025

Looking for an Autumn adventure near Horsmonden? 🍁 Join the Autumn Scavenger Trail at Lullingstone Country Park (runs 1 Sept–17 Oct, 10am-3pm).

Pick up your trail sheet & pencil, explore the woods, follow clues, and claim a prize at the end! A lovely way to get moving, stretch legs, enjoy fresh air - and great for balance & joints too.

Wear comfy shoes & dress for the outdoors!

Horsmonden Physio

29/10/2025

26/10/2025

25/10/2025

22/10/2025

16/10/2025

13/10/2025

11/10/2025

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03/10/2025

29/09/2025

26/09/2025

22/09/2025

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Monday	8:30am - 5pm
Tuesday	8:30am - 5pm
Wednesday	8:30am - 5pm
Thursday	8:30am - 5pm
Friday	8:30am - 5pm
Saturday	9am - 5pm