Myos & Motus

It’s not a knee problem. It’s a control problem.

Going downstairs is an eccentric movement - your quad has to slowly lower your bodyweight against gravity. If it’s not strong enough to handle that load, your knee takes the hit instead.

That’s the sharp pain. The aching. The avoiding stairs altogether.

Most people rest it, maybe stretch it, hope it settles. It does - until they’re back on the stairs.

The actual fix is building eccentric quad strength. Slow, controlled, single-leg work. Teaching your muscle to absorb what it’s supposed to absorb.

It’s not complicated. But it has to be done consistently, and it has to be loaded progressively.

This is one of the most common things I see - and one of the most fixable.

Is it the going down that gets you, or does it hurt on the way up too? Drop it in the comments - the answer actually tells us a lot.

If you’ve ever been told your scan showed ‘wear and tear’ - this is for you.

Degenerative changes. Arthritis. Disc bulges.
It sounds serious. And I understand why it feels that way when someone hands you a report with those words on it.

But here’s what the research actually shows.
A huge percentage of people with those exact findings on their scans have zero pain. None. The changes were there - they just weren’t causing a problem.

Because pain isn’t just about what shows up on an image.

It’s about how you’re moving. How much load your body is handling. How strong the surrounding muscles are. And how your nervous system is interpreting all of it.

The scan gives us part of the picture. Not the whole thing.

This doesn’t mean your pain isn’t real - it absolutely is. It means there’s usually far more we can do than just accept it and manage it.

If you’ve been given a diagnosis like this and felt like that was the end of the conversation - it isn’t.

Drop a comment if this resonates. I read every one.

Eight weeks of pain. And feeling like nobody was actually listening.

That’s what one of my clients came in with recently.
Not just the physical stuff - though that mattered too. But the frustration of not being taken seriously. Of feeling like their concerns were being brushed past.
That changes from the moment you walk in here.
No rushing. No downplaying. No upselling you on things you don’t need. Just a proper conversation about what’s going on, how it’s affecting you, and what we’re going to do about it.

Here’s what they said:
“For the first time in eight weeks, I felt genuinely listened to. From that very first appointment, I knew I had found someone I could trust.”

That’s what this should feel like.

If you’ve been dealing with something for weeks and still don’t have a clear answer - or you’ve just not felt heard - that’s reason enough to come in.

Message me INFO and I’ll tell you how I can help.

Don’t stretch your hamstrings before training.
I know that sounds wrong. But static stretching doesn’t protect them - it just makes them feel looser.

Here’s what actually does:
Load them long. Romanian deadlifts over leg curls every time.

Nordic hamstring curls. Uncomfortable. Proven to cut injury risk by nearly half.

Build volume slowly. Your tendons adapt slower than your muscles - rush it and something gives.

Train them fresh. Not at the end of a session when you’re already cooked.

Most hamstring injuries happen in the last 20 minutes of a game. That’s a fatigue problem. And the fix is strength - not more stretching.

Pre-season is the window. Use it right.
What does your hamstring training actually look like right now? Drop it below.

If you’ve come off an injury, gone back to training, and it’s come back within weeks - this will help. Most people treat pain as the problem. It’s not. Pain is the signal. The actual problem is what caused it in the first place. Here’s what I see every week in clinic. Someone gets treatment, feels better, and goes straight back to doing exactly what loaded that structure before. No strength work. No gradual return. Just - back to it. Three weeks later, they’re sitting in front of me again. The tissue healed. The capacity didn’t rebuild. That’s the difference. Whether you’re a weekend runner, a footballer, or someone who just wants to carry the shopping without wincing - you can’t just wait for pain to go away. You have to rebuild load tolerance too. So ask yourself honestly: did you actually rehab it? Or did you just rest it? Drop a comment - I’d love to know which one applies to you.

The worst advice I could give a client!

Complete rest is very rarely the answer to solve MSK problems - if that is what you’re being advised ensure you question to understand their reasoning.

If you are unsure about what to do with your injury, drop me a message and I’ll help advise!

12 weeks ago she couldn’t run at all. And booked a Free Pain Assessment.

She came in with persistent pain across her knee, calf, and hip. No answers. Just a problem that wasn’t going away.

We diagnosed IT band syndrome, built a plan - physio, sports massage, targeted strengthening - and set a 12 week target to get her back running pain-free.
She messaged me this morning. 12 weeks exactly.
Completely pain-free.

This is why getting the right diagnosis matters. Not guesswork. Not just treating the symptom. Finding what’s actually going on and building a programme around it.

If you’ve been carrying something that isn’t shifting - or you’ve tried other avenues and not got the result you were after - drop INFO in the comments or send me a DM.

Premier League footballer S&C work, explained by a physio.

Most players warm up and hope for the best. This is what it actually looks like when preparation is done properly.

Every phase has a purpose. Every phase feeds the next.

⬇️ Drop a comment if you want this broken down further.

Credit doing great work with

Most footballers I see follow the same pattern. Pull a hamstring. Get a massage. Feel better. Play again. Pull it again.

The massage managed the symptom. Nothing changed underneath.

Sports massage is brilliant. It reduces tension, speeds up recovery, gets you feeling ready to play.
But it won’t stop the injury coming back.

What actually keeps you on the pitch long-term is strengthening. Building the tissue’s capacity to handle what you’re putting it through every Saturday and Sunday.

Manual therapy and exercise rehab together. That’s the combination that works.

One without the other is just patching the problem.
If you’ve been picking up the same injury on repeat, the question isn’t “when’s my next massage?” It’s “what am I missing from my programme?”

Which are you guilty of - skipping the rehab, or just going back too soon? Drop it in the comments.

5 reasons your pain keeps coming back.
Most people come to me after they’ve already tried a few things. Massage. Rest. Painkillers. Maybe even seeing another physio.
And the pain comes back. Every time.
Here’s why.

1. You treated the symptom, not the problem. Pain is a signal. Keep turning the alarm off without finding the source and nothing changes.
2. You stopped as soon as it felt better. Feeling pain-free isn’t the finish line. It’s the starting point for actually building resilience.
3. You skipped the strengthening work. Manual therapy - massage, cupping - is brilliant for easing pain short-term. But without strengthening the muscles around it, the pain returns. It always does.
4. You’re not moving the same way you used to. Pain changes how you move. And those patterns stick around long after the pain goes. That needs addressing too.
5. Nobody looked at the full picture. One treatment, one technique, one session. Real progress comes from combining the right approach at the right time.

If you’re in the Norwich or Wymondham area and you’re fed up with pain that keeps coming back - I offer a free pain assessment. No commitment. Just answers.