Kirsten Venning Physiotherapy

01/12/2025

Movement is Medicine ✨

A little reminder as the holidays roll in — your body doesn’t need perfect, it just needs you.

A walk with friends, a stretch between naps, a splash in the pool — it all counts! 💦
Movement keeps your joints happy, your hormones balanced, and your mood lifted.

So unwrap a little joyful movement this festive season 🎁

27/11/2025

Strength Training = Hormone Therapy (Without the Pills!) 🌸

Lifting weights isn’t just about muscles — it’s one of the most powerful ways to naturally balance your hormones. Here’s how it helps:

✨ Estrogen & Progesterone → Clears excess estrogen + boosts progesterone = fewer PMS symptoms, more stable cycles.
✨ Insulin → Improves glucose storage, lowers blood sugar spikes, balances energy & appetite.
✨ Cortisol → Builds nervous system resilience, teaching your body to handle stress without staying inflamed.
✨ Testosterone & Androgens → Supports libido, confidence, lean muscle, mental sharpness — without imbalance.

💪 In your 40s (and beyond), when estrogen & progesterone decline, strength training becomes even more important:
✅ Protects bone density
✅ Reduces belly fat
✅ Stabilises mood
✅ Prevents muscle loss (sarcopenia)

Strength isn’t just for today — it’s the smartest investment in your hormones, energy, and long-term health.

24/11/2025

The Secret Sauce — Progressive Overload 🔑

So how do you actually get stronger? It’s called progressive overload:

✔️ Add a rep or two
✔️ Add a set
✔️ Shorten your rest
✔️ Slow down your tempo
✔️ Gradually increase your weights

💡 The goal: make your muscles work just a little harder over time. That’s how strength builds.

Things to remember:
⚡ True strength comes from repeating the basics consistently — not fancy moves.
⚡ Muscle fatigue is normal (and safe!). Joint pain is a red flag 🚩.
⚡ Progress isn’t linear — hormones, stress, sleep, and nutrition all play a role. Some days you’ll push hard, other days you’ll pull back. Both are progress.
⚡ Don’t rush! Its not only muscle that needs to adapt, it's the tissues that connect to muscles that need time and careful approach.
It’s about steady, smart growth — not perfection. 🌿

20/11/2025

"Why “Lifting Heavy” Isn’t What You Think 💪

There’s a lot of noise out there about women lifting weights.
Some say it makes you bulky. Some say you need to compete with the guy next to you. 🚫

Here’s the truth:
👉 Lifting heavy is simply the most effective way to age powerfully, stay strong, and feel amazing.
👉 It doesn’t mean chasing the biggest dumbbell in the gym.
👉 It means training smart, safely, and consistently.

Building muscle is about:
✨ Supporting your bones and joints
✨ Protecting you against injury and frailty
✨ Boosting confidence, energy, and longevity

Adding load challenges the body to do something new, causing change.

19/11/2025

🎉 A Big Win for Women’s Health

The U.S. Department of Health and Human Services (HHS) has announced that the FDA will remove the long-standing “black box” warning from many menopausal hormone therapy (HRT) medications.

Why this matters:

💛 Women now receive more accurate, less fear-based information when considering HRT.
💛 Access may improve for those who’ve been hesitant because of outdated warnings.
💛 Women will now be assessed more appropriately and individually to determine whether HRT is suitable for them — a shift toward personalised, informed care.
💛 This is a major step toward evidence-based, modern menopause management.

At Kirsten Venning Physio, we believe in empowering women with knowledge, science, and confidence — not fear.

This update gives more women the opportunity to explore hormone therapy safely, thoughtfully, and with the right guidance.



For more info: https://www.fda.gov/news-events/press-announcements/hhs-advances-womens-health-removes-misleading-fda-warnings-hormone-replacement-therapy"

17/11/2025

Tight, sore hamstrings? Or an injury that’s slowing you down?

Your hamstrings (made up of 3 powerful muscles) play a vital role in walking, running, bending the knee, and propelling the hip. But they’re also one of the most commonly injured muscle groups — especially in sports that involve sprinting, kicking, or hurdling.

Risk factors include:
⚠️ Poor strength or flexibility
⚠️ Muscle fatigue or imbalance
⚠️ Reduced pelvic control
⚠️ Previous injuries
⚠️ High training loads

Injuries can linger for longer than some other muscle group strains - so rehab is key. Strengthening (especially eccentric exercises) and progressive loading are at the heart of recovery.

🌀 Sciatic nerve tightness or tendon issues? Physiotherapy can help with accessing which one it is and correct it with mobility, nerve gliding, and managing tendinopathy.

Whether it’s a strain, tear, or tendinopathy — don’t push through the pain. Get assessed and treated early to recover smarter and get back stronger.

13/11/2025

Celebrate Balance, Not Perfection ✨

👉 Movement doesn’t have to look the same every day. What matters most is consistency, listening to your body, and celebrating the variety that keeps you strong, joyful, and resilient.

💛"Every drop fills the bucket". KV

12/11/2025

Pain isn’t just physical, it’s personal.

By joining SASP’s Pain Management Physiotherapy Group (PMPG), you’ll explore the neuroscience behind pain and learn how to integrate empathy and evidence in patient care.

Members enjoy access to lectures, reading lists, and case-based learning on complex pain management.

Join SASP’s PMPG and stay at the forefront of patient-centred pain rehabilitation. Join now: https://membership.saphysio.co.za/user/register

11/11/2025

10/11/2025

Did you know there’s a thriving padel community right here in Nottingham Road? 🙌

is bringing energy, fun, and fitness to the Midlands — and it’s quickly becoming one of the most loved ways to move.

Padel is not only great cardio — it challenges balance, coordination, and pelvic stability (all things we love at Kirsten Venning Physio).

If you haven’t tried it yet, grab a racket and a friend — it’s the perfect mix of social, strength, and sweat! 💪🎾

06/11/2025

Ready, set, padel! 🎾

Warming up isn’t just about preventing injury — it’s about unlocking your best performance.

Whether you’re new to the court or a regular at , these simple moves help activate your core, hips, and pelvic floor for stronger, smoother play.

Move smart. Play strong.

03/11/2025

🎾 The Top 5 Padel Injury-Prone Areas

Padel is fast, fun—and demanding! Without the right prep, certain parts of your body can take a hit. Here’s what to watch out for and how to stay injury-free:

1️⃣ Shoulders – Office job by day, padel by night? Weak or deconditioned shoulders are prone to fatigue and injury. 👉 Warm up thoroughly and build shoulder strength with the right exercises.

2️⃣ Elbows – Using the wrong technique or equipment? You might be heading for “Tennis Elbow.” Power should come from your legs, core, and shoulders—not your wrist! 👉 Improve your form and consult us for a tailored prevention plan. (Chat to your local Padel Pro for advice on technique).

3️⃣ Lower Back – Hours of sitting = inactive hips and back. Then padel hits hard with twisting, bending, and sprinting. 👉 Break up long sitting, do mobility drills, and strengthen your core to prevent pain.

4️⃣ Calves – Sudden stops and explosive starts can injure deconditioned or fatigued muscles, causing strains and tears.

5️⃣ Ankles – Quick lateral movement requires strong, stable ankles. If yours aren’t ready, you risk sprains. 👉 Include balance work and joint prep in your warm-up.

🔥 Pro tip: Your warm-up should mimic game movements—think lunges, squats, dynamic twists, and shuffles. Don’t skip it—it boosts focus, blood flow, and joint mobility.