Therapy and Performance Clinic

Therapy and Performance Clinic Sports Massage and Therapy Services

15/12/2025

🎄 DAY 2 of our 12 Day Run Up to Christmas 🎄

A glimpse into life inside TAP.
Not just gym progress.
But lifestyle shifts.
Confidence.
And feeling like you again.
This is what happens when you stop doing it alone.

These are real humans:

→ Rebuilding trust in their body
→ Becoming more resilient in the gym
→ Growing confidence far beyond training
→ Discovering what they’re truly capable of

And that changes everything.

They chose:

✅ guidance over guessing
✅ feeling supported instead of overwhelmed
✅ becoming stronger, inside and out
✅ the whole package, not just workouts

“This is the most confident I’ve ever been in my whole life.”

And that right there? That’s the real win.

Over the day 2/12 celebrating exactly this.
The TAP Team.
The confidence you can’t fake.

The moments where people realise what’s possible for them.
If you’re watching from the outside…

Consider this your sign.
Our waiting list is now open.

If you’re ready to feel bulletproof, confident, and fully supported,
tap the link in our bio and register your interest. 🎄

14/12/2025

🎄 DAY 1 of our 12 Day Run Up to Christmas 🎄

A glimpse into life inside TAP.

Not just transformations.
But the people behind them.
The stories. The setbacks. The small wins that quietly change everything.

These are real humans:

→ All starting from different places
→ All working towards different goals
→ All choosing to back themselves

And that choice matters.

They chose:

✅ support over struggling alone
✅ consistency over all or nothing
✅ progress that actually fits real life

Over the next 12 days, we’re celebrating exactly that.
The TAP Team.
The moments you don’t always see.
The wins that truly count.

If you’re watching from the outside…
Consider this your window in.

Our waiting list is now open

If you’d love to be part of this next chapter, tap the link in our bio and register your interest.

08/12/2025

Nothing like heading out for a ‘midnight run’ at… 4:30pm.

UK winter, please relax I’m just trying to tick a box out here.

Every run right now feels like:

You open the door → instant pitch black

Your brain especially as a girl: “Is this safe?”

Your Garmin: “Start running”

Your soul: “Why do I live here?”

Santa, bring back the daylight. I’m not built for this level of darkness. 😭🎅

If you’re also out here doing midnight runs in the middle of the afternoon… I see you.

And just like that, my 2025 races are done.Couldn’t think of a better way to finish than celebrating women at the Nike A...
23/11/2025

And just like that, my 2025 races are done.

Couldn’t think of a better way to finish than celebrating women at the Nike After Dark event.

10k at 25 weeks pregnant… honestly still amazed at what the body can do.

The trainers are being hung up for now, but what a way to sign off.

Now let’s see if we can still make it to the Christmas Day Park Run 👀🎄

This is what no one tells you to bring to the start line… but every marathon runner should. 👀You’ve trained for months.Y...
05/11/2025

This is what no one tells you to bring to the start line… but every marathon runner should. 👀

You’ve trained for months.
You’ve got your wave time.
Now don’t let bad prep ruin a strong race.

I’ve seen runners forget these basics and end up freezing, stressed, or starving before mile 1.

So here’s your no BS marathon bag checklist to keep you calm, comfy & ready for anything:

👟 Old jumper
🗑 Bin bag or foil poncho
🚻 Tissues
🧦 Spare socks + sliders
🔋 Charger
🍫 Snacks
🌞 Suncream
🧴 Wipes
💊 Painkillers
🧥 Warm top
✋ Meet up plan written on your hand

Trust me the start line is chaos.
Your kit bag shouldn’t be.

Save this post ✅
Tag your race buddy 👯‍♀️

And comment your ride or die marathon essential 👇

💬 Want help with more than just your race day prep?
My TAP Online Coaching builds your full plan running, strength & nutrition so you hit the start line confident, fuelled, and ready to run your best race.

DM me “MARATHON” and I’ll send you the details. 🏃‍♀️🔥

03/11/2025

You’ve probably heard it before…

“Pregnant women shouldn’t let their heart rate go over 140 bpm.”

👻 The scariest part?

That myth is still floating around haunting women who just want to move their bodies safely.

So here’s the truth (and it’s not a trick 🎃):

That 140 bpm rule is outdated.

Modern research shows that raising your heart rate through safe, guided exercise during pregnancy can be hugely beneficial for both mum and baby.

It’s not about the number.
It’s about how you feel.

If you can talk in short sentences, feel energised (not exhausted), and recover well you’re doing it right.

You don’t need to stop moving.
You just need to move with awareness.

This Halloween, let’s leave the myths to the monsters 👀
And start trusting your body instead.

🖤 Want to feel confident, strong, and safe training through your pregnancy (without the fear or confusion)?

Send me a DM with the word “BOO” and I’ll share how I can support you 👻

“Still can’t believe I crossed the line after all the crap prior.” 🥹That’s what Suzie messaged me just a few days after ...
31/10/2025

“Still can’t believe I crossed the line after all the crap prior.” 🥹

That’s what Suzie messaged me just a few days after running the Lisbon Marathon and honestly, it sums her up perfectly.

Because it wasn’t just about running 26.2 miles.
It was about everything she pushed through before she even got to that start line.

Injury setbacks. Self doubt. Life being… life.
But she showed up. Week after week.

And last weekend?
She ran a 4 hour 30 marathon an 11 minute personal best.

Suzie didn’t get “lucky”.
She built her comeback with structure, strength, and support.

✅ Strength sessions designed to make her more resilient, not worn down

✅ Fuelling that kept her energy steady from start to finish

✅ Mindset work that stopped the “what if I can’t” spiral

Now she’s out for gentle recovery runs, still in disbelief it’s done and I couldn’t be prouder ❤️

If you’re reading this thinking “that could be me” you’re right.

You don’t need to do more. You just need to do it smarter.

I’ve got 2 spots opening this week for runners who want to:

✅ Build strength
✅ Nail fuelling
✅ Run with confidence (not fear)

DM me “MARATHON READY” and I’ll send you all the details.

Your comeback story starts here 🏁

31/10/2025

Top 3 Mistakes That Are Costing You Your Next PB 🏃‍♀️💥

…and how to fix them before they turn into injuries 👇

1️⃣ Running Through “Tightness” (Shin Splints)

You tell yourself it’s fine. Then it’s not.

That “tight calf” turns into pain that makes stairs feel like a workout 😩

Why it happens: You’ve increased mileage too fast & skipped calf strength.

Fix it:

✅ Cap mileage jumps to 10% max

✅ Do 2–3 calf sessions/week (bent + straight knee)

✅ Rotate your shoes every 400–500 miles

🎯 Runner truth: If your calves can’t handle the load, your shins will.

2️⃣ Skipping Strength (Runner’s Knee)

You’ll spend hours running but won’t do 20 minutes of strength… sound familiar? 👀

Why it happens: Weak glutes = poor hip control = cranky knees.

Fix it:

✅ Prioritise single-leg work: split squats, step-ups, side planks

✅ Keep cadence between 170–180 spm

✅ Strength train 2x per week non-negotiable

🎯 Runner truth: Strong runners don’t just run. They lift.

3️⃣ Ramping Up Speed Too Fast (Achilles Tendinopathy)

That post interval stiffness in the morning? That’s your warning sign 🚨

Why it happens: Too much intensity, too soon, and not enough control.

Fix it:

✅ Load your calves heavy + slow (bent & straight knee)

✅ Build speed gradually over 4–6 weeks

✅ Keep recovery runs genuinely easy

🎯 Runner truth: You don’t need more speed work. You need more patience.

💡 Runner takeaway:

😍 Most injuries aren’t bad luck they’re bad planning.

😍 Run smarter. Lift consistently. Recover intentionally.

😍 Your future self (and your physio 😅) will thank you.

💬 Save this before your next training block because when a ni**le hits, you’ll wish you’d started your strength work sooner 👏

And if you’re running through pain or prepping for your next race DM “RUN STRONG” and I’ll send you my go-to strength plan for runners 🏃‍♀️

21 weeks and a much needed shopping trip… my wardrobe officially doesn’t fit me 🤰🏼🤩Gym clothes? Fine.Comfy clothes? Fine...
26/10/2025

21 weeks and a much needed shopping trip… my wardrobe officially doesn’t fit me 🤰🏼🤩

Gym clothes? Fine.
Comfy clothes? Fine.

But the second someone says “let’s do something that requires real clothes” I’m out.

I’ve always shopped tall, but apparently you can either be tall or pregnant… not both 🙃

Every maternity range I find just stops at “average height”, and jeans that almost reach your ankles are a big no from me.

And dresses? Everyone says “just wear your floaty ones!”

Except I’ve gone from zero b***s to WHAT THE HELL are these 😭 and now every dress feels like it’s trying to squeeze the life out of me from the ribcage up.

So today’s small win: we survived a shopping trip 👏🏼

No tears, and Henri just about has his hair left I’m calling that a success 😂

The reward? My favourite Joe & The Juice!

I now officially own three outfits I’ll be rotating until March 🤣

Any tall pregnant girls that have any clothing suggestions please send my way!

20/10/2025

Some of you are out here ghosting your injury like it’s an ex 😭🚩

You say:

👉 “It’s fine.”
👉 “It only hurts when I run.”
👉 “I’ll deal with it after my race.”

But here’s the truth👇

You can’t out train pain you can only outsmart it.
And that ni**le you’re ignoring? It’s already planning its revenge You’re basically running with a red flag on your back 👀

👀 Save this post if you’re the runner who always waits for pain to “go away on its own.”

📤 Send it to your training partner who’s “definitely fine” but limps every run.

💬 DM me ‘CHECK IN’ if you want a plan to actually fix it before it ruins your race.

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MC Sports Therapy

Sports massage and therapy services in Warwickshire incorporating a wide variety of techniques to repair injury and rehabilitate to full fitness. Expertly trained in providing healing solutions for frozen shoulders, sciatic complaints, back pain, stress and related symptoms, poor circulation, muscular aches and pains, joint stiffness and much more..