Aisha Physio

That niggling ache or new injury doesn’t have to keep holding you back.

Whether you’re dealing with back, neck, shoulder, hip or knee pain, I’ll help you understand what’s causing it and create a personalised plan to get you moving with confidence again.

☀️ Summer Offer: Get 50% OFF your first physiotherapy session, including a full-body assessment and a tailored rehab programme.

📩 DM “MOVE” to book your appointment, or check the link in my bio to book a FREE discovery call and find out how I can help.

You can also call 07479515026 for details!

Let’s get you back to doing what you love.

That niggling ache or new injury doesn’t have to keep holding you back.

Whether you’re dealing with back, neck, shoulder, hip or knee pain, I’ll help you understand what’s causing it and create a personalised plan to get you moving with confidence again.

☀️ Summer Offer: Get 30% OFF your first physiotherapy session, including a full-body assessment and a tailored rehab programme.

📩 DM “MOVE” to book your appointment, or check the link in my bio to book a FREE discovery call and find out how I can help.

Let’s get you back to doing what you love.

Love hiking or running? Strong legs aren’t just about performance—they’re about resilience.

If you want to keep enjoying the trails without worrying about niggles, knee pain, or feeling unstable on descents, these three exercises are a great place to start.

⬇️ Anterior Step Downs
Train your knee to control load as you step down. This is especially important for downhill hiking and running, where your joints absorb a lot of force.

↔️ Lateral Step Downs
Strengthen your hips and glutes to improve stability on uneven terrain and keep your knee tracking well during single-leg movement.

🏔️ Bulgarian Split Squats
Build single-leg strength so each leg can handle load independently. This helps with climbing, power, and reducing imbalances between sides.

Try this: 3–4 sets of 10–15 reps per leg
Choose a difficulty that challenges you while still allowing clean, controlled movement.

Building strength like this isn’t just about getting fitter—it’s about staying consistent with the activities you love long-term.

💬 What challenges you most on the trails—uphills, downhills, or staying injury-free?

📩 Want help building stronger, more resilient knees for hiking or running? DM “READY” and I’ll point you in the right direction.

Follow for outdoor adventure physio tips to help you hike further, run stronger, and stay adventure ready.

🥾 Side hip pain when you hike, walk or run?

If that ache on the outside of your hip is starting to limit your distance, pace, or enjoyment outdoors — don’t ignore it. These symptoms often build up over time and usually don’t improve by just resting or stretching.

In many cases, you need to rebuild hip strength and load tolerance.

Try these two exercises:
🏋️ Banded goblet squats
🔥 Standing banded hip abductions (fire hydrants)

Simple, but powerful for developing the strength your hips need for hiking, walking and running.

If this is already affecting your ability to stay active outdoors, it’s time to address it properly — not guess your way through it.

📩 DM me “TRAILS” and I’ll help you figure out what’s actually driving your hip pain and what to do next so you can get back to moving confidently.

Female runners and gym-goers: Achilles pain doesn’t have to keep coming back 👣

In this session, I treated Achilles Tendinopathy using a combination of:

✅ Sports massage to reduce calf stiffness and improve mobility
✅ Acupuncture to help relieve pain, reduce inflammation, and support tissue healing
✅ Progressive rehabilitation exercises for long-term recovery, including slow controlled double-leg to single-leg heel raises (with added weight if tolerated)
✅ Gentle calf stretching to improve flexibility without overstretching the tendon

My approach goes beyond simply reducing pain. I focus on evidence-based rehabilitation to help address the root cause of the problem, build strength, and reduce the risk of recurring injuries.

I’m passionate about helping active women stay strong, move confidently, and continue doing the activities they love without being held back by recurring injuries.

This is what a treatment session with me looks like: a personalised combination of treatment, education, and progressive rehab tailored to your goals and lifestyle.

🎉 Special Launch Offer:
📞 Book a FREE discovery call via the link in my bio to discuss your injury, goals, and whether we’re the right fit to work together (Solihull & Birmingham)

🔥 The first 5 clients to book after their discovery call will receive a discounted initial consultation.

📩 DM “HEAL” for more information
🔗 Link in bio to book your free discovery call
📱 Or WhatsApp me directly

Anterior knee pain in women can make things like hiking downhill, stairs, running, lunges, and long walks really frustrating.

Early rehab should focus on improving hip + glute strength so the knee is better supported 👇

• Side-lying hip abduction
• Bridge progressions

Aim for 3 sets of 10 reps daily ✅

Simple exercises — but really effective for building strength and reducing irritation in the early stages of rehab.

Save this for later ⛰️
DM me “KNEE” if pain is stopping you training, hiking, or staying active and I can send you a personalised rehab programme

📍Solihull & Birmingham

🔥 SPICY STIR FRY TOFU 🌶️🥢
Easy, high-protein, packed with flavour, and perfect for meal prep or a quick lunch/dinner!

✨ Ingredients:
• Firm tofu
• Bell peppers
• Carrots
• Any veggies you like 🥦🌽
• Garlic
• Ginger
• Spring onions
• Sesame seeds
• Oil for frying

For the sauce:
• Sweet & sour sauce
• Soy sauce
• Worcestershire sauce
• Sriracha 🌶️
• Adjust everything to your taste!

👩‍🍳 Method:
1️⃣ Slice the tofu and pat dry to remove excess water.
2️⃣ For extra crispy tofu, toss the tofu in cornflour and a little salt before pan frying ✨
3️⃣ Pan fry until golden brown and lightly crispy on both sides, then set aside.
4️⃣ In a wok, heat a little oil and fry the garlic and ginger until fragrant.
5️⃣ Add the sauces and stir together over medium heat.
6️⃣ Toss in your chopped vegetables and cook until slightly softened but still crispy.
7️⃣ Gently fold in the cooked tofu and coat everything in the sauce.
8️⃣ Finish with spring onions and sesame seeds ✨

Perfect for recovery, nutrition, high-protein meals and easy meal prep for the week 🙌🤤

Stronger knees start with stronger habits 🔥

These 3 exercises can help reduce knee OA pain, improve strength, and make everyday movements feel easier:

✔️ Squats
✔️ Bridge progressions
✔️ Step-ups

3 sets × 10 reps each 👊

If stairs, walking, or getting up from a chair are painful, don’t ignore it — the right training can make a huge difference.

Want help improving your knee pain and getting stronger safely?
Drop me a DM to book a 1:1 session 📩

Save this post & share it with someone whose knees need this 🦵