Tunley Therapy Centre

01/02/2026

🦴 Hip OA on your scan? Don’t panic.

Hip osteoarthritis sounds worrying, but here’s the important bit:
👉 Many people have OA changes on scans and little or no pain.
👉 And many people with hip pain don’t have severe OA.

Pain isn’t just about cartilage.
It’s influenced by:
• Strength and movement
• How much load the joint is under
• Stiffness or sensitivity
• Confidence using the hip
• Stress, sleep, and recovery

📸 Imaging often shows age-related changes that don’t automatically mean damage or decline.

✅ Why physio is the best place to start
✔️ Improves strength and mobility
✔️ Reduces pain and stiffness
✔️ Builds confidence with movement
✔️ Helps many people avoid injections or surgery

💬 Your hip isn’t “worn out.”
And a scan doesn’t decide your future.
If you’ve been told you have hip OA and aren’t sure what to do next, physiotherapy is usually the smartest first step.

01/02/2026

If you have AS, why not look into the trial detailed in the post below.

Alternatively, if you just want to get cracking with exercises to help, why not give us a call, we can offer 121 support and Pilates-based classes!!

A team of researchers, patients and clinicians are looking at whether Pilates or Tai Chi online group classes (twice a week for 8 weeks over Zoom) can reduce fatigue and improve quality of life.

Have you been diagnosed with a rheumatological disease?
Do you currently experience fatigue that impacts your daily life?
Are you based in the UK?
If yes, then you may be eligible to take part in the ADAPT trial!

Eligible participants will be randomly allocated to 1 of 3 groups: 1) Pilates classes 2) Tai Chi classes 3) control group (no classes) and will complete online questionnaires at baseline, 10-weeks, 18-weeks and 6 months.

The exercise classes are specifically adapted for people with chronic diseases and the instructor will offer modifications to suit every level of ability, with regular breaks throughout.

To find out more visit the ADAPT trial website or email the chief investigators Dr Melanie Sloan and Prof Felix Naughton (University of East Anglia) on ADAPT.study@uea.ac.uk.

https://buff.ly/lwJMOjF

28/01/2026

Another gorgeous day at Tunley 😍

28/01/2026

🦵 Knee OA on your scan? Don’t panic.

If you’ve been told you have “wear and tear” or osteoarthritis in your knee, here’s something important to know:
👉 OA on an X-ray or MRI does NOT automatically mean pain or damage.
👉 And it definitely doesn’t mean surgery is needed.

In fact…
🔹 Many people have OA changes on imaging with little or no pain
🔹 Others have knee pain with very minimal OA on scans
🔹 Pain is influenced by much more than cartilage alone

💡 So what actually drives knee pain? It’s usually a mix of:
• Strength and muscle control
• Load and activity levels
• Joint sensitivity and inflammation
• Past injury or deconditioning
• Stress, sleep, and nervous system sensitivity
• Confidence in movement
Not just what the scan shows.

📸 Imaging often shows normal age-related changes, especially over 40 — much like wrinkles on the skin. They don’t automatically mean something is “wrong”.

✅ Why physiotherapy is the ideal place to start
✔️ Improves strength and joint support
✔️ Reduces pain and stiffness
✔️ Builds confidence with movement
✔️ Helps you return to walking, sport, or daily life
✔️ Often avoids injections or surgery altogether

📌 Surgery is sometimes appropriate — but it’s rarely the first or only option.

💬 The key message:
Your knee is not “worn out.”
Your scan is not your destiny.
Movement is medicine — when done right.

If you’ve been told you have knee OA and feel worried, stuck, or unsure what to do next, a tailored physio approach is usually the best place to begin.

Why not give us a call today and find out more?

27/01/2026

🧠💪 Rotator cuff tear = pain? Not always.
Did you know…

👉 Up to HALF of people over 60 have a rotator cuff tear and don’t even know it.

👉 Many have no pain, no weakness, and full function.

👀 So what’s going on?

There are two main types of tears:

Partial-thickness tears – small frays or splits

Full-thickness tears – a complete tear through the tendon

Sounds scary… but here’s the key bit 👇

✨ The presence of a tear does NOT automatically mean pain.

✨ And pain does NOT automatically mean the tear is the problem.

In fact, large studies show:
✔️ Many people with full-thickness tears have no symptoms at all
✔️ Pain often relates more to load, movement patterns, strength, inflammation, and nervous system sensitivity
✔️ Imaging findings don’t always match how someone feels or functions

⚠️ Which means jumping straight to surgery isn’t always the best first step.

✅ Physiotherapy can:
• Improve strength and control
• Reduce pain and irritation
• Restore confidence in movement
• Help you return to sport or daily life
• Avoid unnecessary surgery in many cases

📌 Surgery has a place — but not every tear needs fixing, and not every shoulder pain equals damage.

If you’ve been told you have a rotator cuff tear and feel worried or unsure what to do next, a proper assessment and tailored rehab is often the best place to start.

💬 Message us if you want help understanding your scan or figuring out your next step.

27/01/2026

Varied, weight bearing, possibly even high impact exercise is a MUST for good bone health into menopause and after... 👍

"Walking alone, isnt enough. Its good for health, but makes little improvements to bone health"

If you want advice on how to exercise, manage injury and feel your best, why not book in!

🦴 Exercise & Bone Health in Women: What Actually Works

Based on multiple recent meta-analyses and NMAs in postmenopausal women

Bone loss after menopause is real—but exercise does help. The strongest evidence across multiple large meta-analyses

https://doi.org/10.1186/s13018-025-05890-1
doi: 10.3390/healthcare10061129
https://doi.org/10.3389/fphys.2025.1633913
doi: 10.1007/s00223-020-00744-w
https://doi.org/10.1038/s41598-025-94510-3
https://doi.org/10.1016/j.bone.2020.115697

shows a few clear themes:

• Resistance training matters most. Lifting weights consistently helps maintain and modestly improve bone density at the spine and hip.
• Intensity matters. Higher-effort resistance training produces larger benefits for spine bone density than lower-effort exercise.
• Mixing things works well. Programs that combine resistance training with weight-bearing or impact activities tend to outperform single-mode exercise.
• Walking alone isn’t enough. It’s good for health, but by itself, it has little effect on bone density.
• Low-impact “mind–body” exercise helps stability. Activities like Tai Chi may slow bone loss at the spine and reduce fall risk, even if bone gains are modest.
• No single “best” exercise. Bones respond to load, variety, and consistency, not gimmicks.

For women, especially after menopause, progressive resistance training—ideally combined with some weight-bearing or impact work—is the most reliable way to support bone health.

Don’t chase the #1 exercise.
Prioritize progressive resistance training, add impact if appropriate, and focus on long-term adherence.

👉 Translation: bones respond to load. Progressive resistance training is the backbone (literally) of bone health.

Exercise also reduces fall risk, which may matter more for fracture prevention than small changes in bone density alone.

🦴 Lift with intent. Progress safely. Stay consistent.

P.S. Bone loves whole foods, fruits and vegetables, calcium, vitamin D and protein! 😉
https://pmc.ncbi.nlm.nih.gov/articles/PMC5227978/
https://www.sciencedirect.com/science/article/pii/S216183132200388X

21/01/2026

✨ New year. New body awareness. ✨

Fascia plays a huge role in pain, posture, and movement efficiency... yet it’s often overlooked.

This year why not book in for a session to help you:

✔ Move more freely
✔ Reduce long-standing aches
✔ Restore balance from the inside out

📅 January appointments now open
DM or call to book to start the year feeling better

https://www.physio.co.uk/treatments/physiotherapy/manual-therapy/soft-tissue-mobilisation.php

23/12/2025

We hope you have a wonderful Christmas, and we look forward to seeing you all from Monday 5th January 2026!!

18/12/2025

Osgood-Schlatter’s? Here’s what actually helps 👇

If your sporty child has pain + a bump just below the knee, the goal is NOT total rest… it’s smart load management.

✅ DO

Reduce sprinting/jumping temporarily (not forever)

Keep pain during activity mild (think 0–3/10) and settling by next day

Build strength with gentle quad holds + hip/glute strength

Use ice after sport if sore

Consider a patellar strap for PE/sport (often helps)

❌ STOP

“Push through it” training

Repeated deep squats / jump drills when it’s flared

Aggressive stretching over a painful knee

Ignoring limping or next-day pain

Good news: most kids improve really well with the right plan.

Message us to book in!!

17/12/2025

Knee pain in sporty kids? It might not be “growing pains”.

Osgood-Schlatter’s is a very common condition in active children (10–14yrs), especially during growth spurts.

It happens when the strong quadriceps muscle pulls on a soft, growing bone just below the knee, causing pain, swelling and a tender bump.

👉 It’s not dangerous
👉 It’s not permanent damage
👉 But it does need the right load management... not “just push through it”

Ignoring it can mean ongoing pain, limping, and time out of sport.

The good news?
With the right approach, most kids stay active and settle symptoms well.

👇Share with a parent who needs this!!

15/11/2025

Being busy isn’t the same as training your body to move well.

Rehab, recovery, and injury prevention often come down to:
🔹 Activating your postural muscles
🔹 Targeting deep stability
🔹 Rebalancing patterns from the inside out

It’s not just about stretching or strengthening, it’s about retraining how your body moves and holds itself in everyday life.

✨ Form follows function.✨
And if the function isn’t quite right, form can suffer... leading to overload, discomfort, or recurring pain.

We use targeted rehab and Pilates-based movement to address exactly this.

🔗 LINK IN COMMENTS —> a brilliant listen that explains this in more depth
📍Want to work on this with support? Book in with us at Tunley Therapy Centre and let’s get started.

12/11/2025

🧘‍♀️ Pilates isn’t just stretching — it’s strength, stability, and support from the inside out.

Whether you're recovering from injury, managing long-term pain, or just want to move better... Pilates can help with:

✔️ Core control
✔️ Joint support
✔️ Posture and alignment
✔️ Breathwork and body awareness
✔️ Confidence in movement

It’s low impact, highly adaptable, and evidence-based and we love using it in clinic as part of rehab and prevention.

📩 Ready to feel stronger, more supported, and more in tune with your body?

Drop us a message to book in for an assessment