Health in Motion

NEWSLETTER OF THE WEEK 📚

🤓 Prehab Over Rehab: The Exercises That Keep You Injury-Free

This week’s newsletter explores the importance of prehabilitaion (prehab) and how investing a small amount of time in prehab today can save weeks or even months of rehabilitation in the future.

"Musculoskeletal injuries rarely occur by chance. They often develop when the physical demands placed on the body exceed its ability to tolerate them. Factors such as reduced strength, limited mobility, poor movement control, or sudden increases in training load can all contribute to injury risk. Prehab aims to address these factors before pain or injury develops by improving the body's capacity to cope with the demands of sport, exercise, and everyday life."

🔗 Read the full article via the link in our bio.

💬 We'd love to hear your thoughts! What topics would you like to see featured in future newsletters? Let us know in the comments below.

📌 Save this post for later and share it with someone who'd find it useful.📍 Clinics in Guildford & Surbiton
📞 Guildford: 01483 310440
📞 Tolworth: 020 3146 6882
📧 [email protected]

🧗‍♂️ Tendon Glides for Climbing ✋

Climbers place significant demands on the fingers, with tendons and joints repeatedly exposed to high loads during training and performance.

These tendon glides are a useful mobility exercise that can help maintain finger joint mobility, and improve tissue movement through the hand. They can be incorporated into a warm-up, recovery routine, or rehabilitation programme to help keep your fingers moving efficiently.

While finger strength is often a focus in climbing, mobility and tendon health are equally important components of long-term performance and injury prevention.

At Health in Motion, we work with climbers of all abilities to assess, treat, and rehabilitate climbing-related injuries, while helping you build resilience for the demands of the sport.

Spider Climbing members receive 10% off! Simply show us your Spider Climbing tag or membership at your appointment to claim your discount.

Get in touch with us at Health in Motion.

📍 Clinics in Guildford & Surbiton
📞 Guildford: 01483 310440
📞 Tolworth: 020 3146 6882
📧 [email protected]

🔗 Link in bio to book your session or learn more.

NEWSLETTER OF THE WEEK 📚

🤓 Tendon Pain: Why Rest isn't Always the Answer

This week’s newsletter explores the different types of tendon pain and how understanding the cause can help you take the right approach to recovery, so you can get back to doing what you love, sooner.

"If you've ever been told to “just rest it” when experiencing tendon pain, you might be surprised to learn that complete rest isn't always the best solution. Tendon pain is common and can affect the Achilles, patellar tendon, rotator cuff, elbow and many other areas of the body. But not all tendon pain is the same. Understanding what is happening within the tendon can help guide the right approach to treatment and rehabilitation."

🔗 Read the full article via the link in our bio.

💬 We'd love to hear your thoughts! What topics would you like to see featured in future newsletters? Let us know in the comments below.

📌 Save this post for later and share it with someone who'd find it useful.📍 Clinics in Guildford & Surbiton
📞 Guildford: 01483 310440
📞 Tolworth: 020 3146 6882
📧 [email protected]

🔥 Ankle Strength & Reactive Power 🔥

Strong, reactive ankles are essential for running, jumping, and change-of-direction movements. Plyometric exercises help improve force production, efficiency, and resilience through the lower limb.

🏋️ Exercise: Pogo Jumps

Benefits:
✅ Improves ankle stiffness and reactive strength
✅ Enhances running and jumping performance
✅ Develops lower limb power and explosiveness
✅ Improves tendon resilience
✅ Supports injury prevention and return to sport

Focus on staying tall, keeping ground contact times short, and generating the movement from the ankles. Aim for quick, controlled rebounds while maintaining good posture throughout.

💪 Get in touch with us at Health in Motion.

📍 Clinics in Guildford & Surbiton
📞 Guildford: 01483 310440
📞 Surbiton: 020 3146 6882
📧 [email protected]

🔗 Link in bio to book an appointment or learn more.

🔥 Glute Medius Strength & Hip Stability 🔥

The hips provide stability for the entire lower limb. When the hip isn't functioning optimally, the knee and ankle can be exposed to increased load and unwanted directional stresses, potentially contributing to injury and reduced performance.

🏋️ Exercise: Side-Lying Hip Abduction

Benefits:
✅ Strengthens the glute medius
✅ Improves hip stability
✅ Helps reduce knee valgus (knees collapsing inward)
✅ Supports better balance and single-leg performance
✅ Can improve running, walking, and sporting movements
✅ Useful for both injury prevention and rehabilitation

Focus on controlled movement, keeping the hips stacked and maintaining tension throughout the set. Quality reps over speed!

💪Get in touch with us at Health in Motion.

📍 Clinics in Guildford & Surbiton
📞 Guildford: 01483 310440
📞 Surbiton: 020 3146 6882
📧 [email protected]

🔗 Link in bio to book an appointment or learn more.

🌟 Meet Maddie, one of our amazing young athletes! 🌟

Maddie has been part of our Young Athlete Programme since January, working on developing her strength, movement and physical performance.

🎥 Watch the reel to hear what Maddie has to say about her experience with the programme so far!We’re incredibly proud of all the hard work she’s put in and the progress she has made. Keep it up, Maddie! 💪

Get in touch with us at Health in Motion.
📍 Clinics in Guildford & Surbiton
📞 Guildford: 01483 310440
📞 Surbiton: 020 3146 6882
📧 [email protected]
🔗 Link in bio to book an appointment or learn more.

NEWSLETTER OF THE WEEK 📚

🤓 Peaking for Competition: The Science of Performing at Your Best

Are you preparing for an upcoming competition or aiming for a personal best? This week's newsletter explores the science behind peaking and how strategic planning can help you perform at your very best when it matters most.

"Every athlete has experienced it: some days everything clicks, and on others, despite months of hard work, performance falls flat. The difference is often not fitness, talent, or effort, it's timing."

🔗 Read the full article via the link in our bio.

💬 We'd love to hear your thoughts! What topics would you like to see featured in future newsletters? Let us know in the comments below.

📌 Save this post for later and share it with someone who'd find it useful.

📍 Clinics in Guildford & Surbiton
📞 Guildford: 01483 310440
📞 Tolworth: 020 3146 6882
📧 [email protected]

🌟** Client Testimonial at Health in Motion **🌟

"After having brain surgery 6 months ago which also involved cutting through many neck muscles I was in a pretty bad place. Franco was recommended to me to aide my rehab. He has literally put me back together. He is the most professional, knowledgeable but passionate physio I have ever met. He has spend many hours with me tweaking treatments and ensuring my recovery is 100% the best it could be. He works closely with the Crossfit coaches to ensure that each week my training is tweaked and my rehab exercises allow me to recover and develop as an athlete again. I still have many months of rehab left but know that at the end of it I will have been given the best chance of becoming an athlete again - I am months ahead of my recovery thanks to him and Motion - will be forever grateful" - K Kristensen

Whether you're dealing with long-term pain or just want to move better, our team is here to help you get back to your best.
Ready to feel the difference? Tap the link in our bio to book your session!

We're delighted to have been part of your journey to recovery! Thank you for choosing Health in Motion. 💪

📍 ** Clinics in Guildford & Surbiton**
📞 Guildford: 01483310440
📞 Tolworth: 02031466882
📧 Email: [email protected]

🏋️ Barbell Good Mornings 🌅

The Barbell Good Morning is a highly effective compound exercise that strengthens your entire posterior chain, including your glutes, hamstrings, lower back, and core. It's a fantastic movement for building the foundational strength needed to improve your squats, deadlifts, and overall athletic performance.

Key Benefits
✅️ Strengthens the glutes, hamstrings, and lower back
✅️ Improves hip hinge mechanics and movement efficiency
✅️ Enhances core stability and posture
✅️ Supports stronger squats and deadlifts
✅️ Helps reduce injury risk by developing posterior chain strength

💡 Health in Motion's Top Tips 💡
• Start with a light barbell and focus on technique first
• Keep your chest up and maintain a neutral spine throughout the movement
• Push your hips back rather than bending at the waist
• Keep a slight bend in your knees and engage your core
• Only lower as far as you can while maintaining good posture and control

Get in touch with us at Health in Motion.

📍 Clinics in Guildford & Surbiton
📞 Guildford: 01483 310440
📞 Tolworth: 020 3146 6882
📧 [email protected]

🔗 Link in bio to book your session or learn more.