Why stretching isn’t getting you your splits…

If you’ve been stretching consistently but your splits still feel no closer, you’re not alone. It’s one of the most common frustrations I hear from pole dancers and aerialists:

“I stretch every day, but I just can’t seem to get any lower.”

The truth is, flexibility isn’t simply about stretching. While stretching has its place, it isn’t the only ingredient needed to achieve a full split, and in many cases, it isn’t the limiting factor at all.

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Training for the GEAR 10K?

With the Grand East Anglia Run (GEAR) 10K coming up in May, many local runners are increasing their mileage and pushing their training a little harder.

At this stage in the training cycle, it’s very common for small aches and pains to start appearing. The mistake many runners make is assuming the pain will simply disappear on its own.

Unfortunately, that’s rarely how it works.
More often, those small niggles gradually build over the following weeks until they start affecting your training — or worse, your ability to take part on race day.

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From early rehab to return to performance.

Bridging the gap between post-op recovery and true return to performance.

In January, I shared Abby’s story; she was in the later stages of her ACL rehabilitation and working toward a full return to higher-level activity.

I wanted to expand on that, because “late stage rehab” can mean different things to different people, and recently I’ve also been supporting patients at the very beginning of their ACL journey.

Here’s what that full spectrum actually looks like.

Late-stage ACL rehab (like Abby):

This is the phase after the basics are restored. Swelling has settled. Range of movement is good. Foundational strength is back.

But late-stage rehab isn’t just “getting stronger.”

It involves:

  • Single-leg power and plyometric progression.
  • Deceleration and change-of-direction control.
  • Rotational stability.
  • Fatigue testing.
  • Psychological confidence rebuilding.
  • Sport- or activity-specific loading.

This is where we move from “recovered” to genuinely resilient.

For Abby, that meant refining movement quality, building confidence under load, and preparing her body for the demands she actually wanted to return to, not just passing a time-based milestone.

Immediate post-op ACL rehab:

At the other end of the spectrum, I’m also seeing more patients in the very early stages following surgery.

This phase focuses on:

  • Reducing swelling and pain.
  • Restoring knee extension (crucial early goal).
  • Gentle range restoration.
  • Quadriceps activation.
  • Gait re-education.
  • Protecting the graft while promoting safe loading.

Early rehab sets the tone for everything that follows. The quality of this stage often determines how smoothly someone progresses later.

What makes our approach different:

ACL rehab isn’t one-size-fits-all, and it shouldn’t be purely exercise sheet-based.

My approach combines:

  • Hands-on manual therapy to optimise joint mechanics and soft tissue mobility.
  • Individualised, progressive exercise prescription.
  • Reformers and supported loading to rebuild strength safely.
  • Bungee-assisted systems to retrain deceleration and confidence.
  • Research-backed return-to-sport criteria.
  • Ongoing reassessment rather than time-based progression.

Rehab isn’t just about healing a ligament. It’s about restoring trust in your body.

Whether someone is 2 weeks post-op or 9 months into recovery and feeling “nearly there but not quite,” the goal is the same:

  • Build strength.
  • Restore control.
  • Create resilience.

If you or someone you know is navigating ACL rehab, early or late stage, I’m always happy to discuss where you are in the process and what the next step should look like.

Recovery doesn’t have to feel uncertain. It just needs the right progression.

Jane x

Chartered Physiotherapist & Founder of Pole Kinetics PT

Training regularly? This one’s for you…

Why you should see a Physio even if you don’t have an injury (especially as a recreational athlete)?

Training regularly? This one’s for you…

When people think of physiotherapy, they often imagine someone hobbling in after an injury, a twisted ankle, a pulled muscle, or post-surgery rehab. But physiotherapy isn’t just about fixing problems. It’s also about preventing them, improving performance, and helping you move better for longer.

“A recreational athlete is someone who trains or competes in their sport about 2 to 5 times per week for enjoyment, fitness, or personal goals, without competing professionally.”

If you’re a recreational athlete,  whether you’re a runner, pole dancer, aerialist, cyclist, swimmer, or weekend warrior, seeing a physiotherapist before pain sets in can be one of the best investments you make in your body.

Here’s why:

1. Injury prevention beats injury recovery:

Most sports injuries don’t happen out of the blue; they build up over time due to imbalances, overuse, or poor movement patterns. A physiotherapist can identify early warning signs, such as restricted joint mobility, muscle imbalances, or movement compensations, before they become a problem.

Think of it as a ‘physical MOT‘, we assess how your body moves and loads, so you can keep doing what you love without interruption.

2. Optimise your performance without guesswork:

You don’t have to be an elite athlete to want to improve how you move. Whether you’re working on a pole trick, aiming for a longer run, or simply want to feel stronger in your gym sessions, physio can help you:

  • Improve joint control and mobility.
  • Refine movement patterns.
  • Build strength strategically (not just randomly).
  • Learn sport-specific prehab exercises that make a difference.

No more cookie-cutter training plans; we tailor them to your sport, your goals, and your body.

3. Recreational athletes often train without support:

You may not have a coach, a team physio, or a structured training programme, and that’s where things can unravel. You’re more likely to:

  • Repeat poor technique.
  • Ignore niggles until they scream.
  • Overtrain or under-recover.

A physio acts like your movement mentor, helping you train smarter, not just harder.

4. Support for active recovery & long-term health:

Your training shouldn’t leave you stiff, sore, and exhausted all the time. A physiotherapist can support you with recovery tools like:

  • Mobility work.
  • Active rest strategies.
  • Pilates or targeted strengthening.
  • Manual therapy (when appropriate).

This is especially important if you’re juggling training with work, family, or other commitments. Your body deserves the same care you give to everything else in your life.

5. Build Confidence in Your Body:

Physiotherapy isn’t just about joints and muscles; it’s about helping you feel confident in your body’s capabilities.

If you’ve ever held back in training due to fear of injury, past pain, or not feeling “strong enough,” a physiotherapist can help bridge that gap. We empower you with knowledge, support, and practical tools to feel capable, resilient, and ready for more.

Bottom line? You don’t need to be broken to see a Physio.

Just like regular dental check-ups or car servicing, a proactive physio session is a smart step for any active person, even (especially!) if you feel pretty good right now.

If you’re a recreational athlete and want to future-proof your body, feel confident in your training, and stay injury-free, let’s chat.

Book your Movement MOT or drop me a message if you’re unsure what you need. I’ll always point you in the right direction.

Jane Cole

Chartered Physiotherapist | Pole & Aerial Specialist

Free Your Body Therapy & Pole Kinetics PT

Take the First Step Toward Pain-Free Movement.

We help people recover from shoulder injuries, improve mobility, and build strength. Our holistic approach combines physiotherapy, strength training, and functional movement to address the root causes of pain and optimise performance. Whether you’re a pole dancer, swimmer, or involved in overhead tasks, we’re here to unlock your full potential and keep you moving pain-free.

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Bridging the Gap Between Physiotherapy and Strength Training.

A Holistic Approach to Recovery and Performance.

In modern sports and rehabilitation, there’s a growing recognition that physiotherapy and strength training are not separate disciplines, but two parts of a unified approach to recovery and performance. Physiotherapy traditionally focuses on managing injuries, reducing pain, and restoring mobility, while strength training emphasises improving muscle strength, endurance, and power. Combining these two approaches is key to helping athletes and clients recover, optimise their performance, and prevent future injuries.

Why Bridging Physiotherapy and Strength Training is Important:
  • The main goal of injury rehabilitation is to restore pain-free function. Physiotherapy focuses on mobility and pain management, and once these aspects are addressed, clients need strength training to rebuild muscle strength and ensure their bodies can handle everyday activities or the demands of their sport. This approach reduces re-injury risk and helps clients transition from recovery to healing seamlessly. However, strength-based training.
  • For example, suppose a client is recovering from knee surgery. In that case, physiotherapy helps restore mobility, but to prevent future injuries, we incorporate strength training for the surrounding muscles, such as the quads, hamstrings, and glutes. By strengthening these areas, the client avoids re-injury and improves their ability to perform activities like running or lifting.
The Internal Strength Model® and How It Enhances Recovery:
  • A great example of how these two fields can work together is the Internal Strength Model® (ISM), which I’ve recently been exploring. ISM emphasises functional mobility, joint health, and strength. It helps clients build internal strength—within their muscles, joints, tendons, and ligaments—providing a strong foundation for both recovery and performance.
  • For clients recovering from injury, ISM teaches them to control movement under load, helping them become more resilient. It’s not just about getting back to everyday activities; it’s about ensuring the body is strong enough to meet the demands of both daily life and high-intensity sports.
How Athletes Benefit from a Combined Approach:
  • One of the biggest challenges in injury recovery is helping athletes return to their sport at full strength. By integrating strength training into physiotherapy, we ensure they don’t just recover, but come back stronger than before. For instance, if a rugby player is recovering from a shoulder injury, physiotherapy will first restore their range of motion and reduce pain. Once that’s achieved, we shift to strength training, focusing on upper body and shoulder stability. This prepares the player for the physical demands of rugby and reduces the risk of re-injury.
  • This holistic approach means athletes are healed and better equipped to perform at a higher level.
Practical Application in Client Sessions:
  • In practice, this combination of physiotherapy and strength training is tailored to each client’s needs. Typically, we start with manual therapy, joint mobilisation, and pain relief techniques. Once the client’s mobility is restored, we move into controlled strength exercises. For example, we might begin with Controlled Articular Rotations (CARs) to improve joint health and then gradually introduce resistance training, such as squats or lunges, to build strength.
  • Let’s take Suzanne, a horse rider who came to me after a hip operation. During the first 10 weeks of rehabilitation, we focused on restoring her range of motion and reducing pain. Once her mobility improved, we transitioned into strength training, specifically targeting her core and legs. This blend of physiotherapy and strength training allowed Suzanne to return to riding pain-free and helped her perform better in the saddle.
Why This Approach is Essential for Long-Term Success:
  • By integrating physiotherapy with strength training, clients recover faster and become more aware of how their bodies move. This approach doesn’t just help clients reach baseline recovery; it strengthens their bodies, improves resilience, and reduces the risk of future injuries. Whether they’re athletes or individuals with an active lifestyle, this combination ensures long-term success, enabling them to continue doing what they love—whether it’s returning to sports or living a pain-free life.

Bridging the gap between physiotherapy and strength training is not just about recovery—it’s about enhancing performance and preventing future injuries. Using methods like the Internal Strength Model®, we can build strength from the inside out, ensuring that clients don’t just get back to their usual activities but come back stronger and more capable. Whether you’re an athlete or simply looking to improve your quality of life, combining these approaches can help you move better, perform better, and stay injury-free.

Jane x

Chartered physiotherapist