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.
Continue reading
May is Ehlers-Danlos Syndromes (EDS) Awareness Month, an important opportunity to raise awareness of a group of inherited connective tissue disorders that remain widely misunderstood and underdiagnosed.
Continue reading
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.
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:
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:
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:
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:
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
As we step into 2026, the fitness and wellness world is undergoing a quiet but powerful shift. The focus is no longer just about doing more, more reps, more classes, more intensity, but about moving better, longer, and with intention.
Continue reading
From the outside, pole and aerial arts (like hoop or silks) look like pure artistry, beautiful lines, effortless transitions, and shapes that seem to defy gravity. But behind the beauty is a huge amount of science. Your body is working incredibly hard, using strength, balance, flexibility, coordination and pain tolerance all at the same time.
Continue reading
If you’ve got hypermobility or EDS, you’ve probably noticed that your body feels very different depending on the weather. One day you’re super bendy and your tricks feel effortless, the next you’re stiff, achey, and wondering if you’ve ever even done a split before.
Continue reading
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:
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:
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:
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
With the recent heatwaves across the UK, many of us have been feeling the effects, tiredness, headaches, even cramps during day-to-day tasks. But beyond comfort, high temperatures also shine a spotlight on something vital we often overlook: hydration.
Continue reading
People often ask me… if my special interest lies in circus and pole physiotherapy, how can I possibly understand or treat injuries to the general population or athletes from other sports, such as running? The answer is simple: the human body doesn’t change based on the sport; the principles of injury, healing, and performance are universal.
Continue reading
If you’ve ever dealt with persistent pain, muscle tension, or mobility issues, you might have come across acupuncture or dry needling as possible treatment options. While both techniques use fine needles to target the body, they have distinct principles and applications…
Continue reading
In today’s fast-paced world, sleep is often the first thing we sacrifice in favour of work, training, or social commitments. But as a physiotherapist, I can’t stress enough how vital sleep is for recovery, injury prevention, and overall physical health.
Continue reading
When it comes to pole and aerial arts, your shoulders are the unsung heroes of your practice. They stabilise, lift, and support you in all those beautiful overhead moves like inverts, shoulder mounts, and dynamic spins. But are your shoulders as strong and mobile as they need to be?
Continue reading
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.
Continue reading
Optimise performance and reduce the risk of injuries with specialised Physiotherapy guidance
Continue reading
Differentiating between post-exercise soreness and injury can be tough. This guide helps distinguish them for a safer fitness journey.
Continue reading
In the fast-evolving world of fitness and performance arts, individuals often push their bodies to the limit to achieve new heights in skill and aesthetics.
Continue reading
Top 5 Tips to Navigating DOMS in Pole and Aerial Sessions.
Continue reading
Pole fitness is a whole body workout, helping you to build serious upper body and core strength, coordination and flexibility with a combination of cardio, bodyweight training and dance. If you’re curious about pole fitness, this quick guide on muscles and moves from X-POLE is the perfect place to start.
Shoulders and Upper Back:
Arms & Hands:
Core:
Lower Back:
Lower Body (Hips & Bottom):
Legs:
So, waters good for you? Before you all YAWN heres the science – then see for yourself!
The recommended amount of water we should drink if 1.5 litres but really we should all be drinking 2.0-2.5 litres of water and even more if we exercise or drink tea and coffee.
What does water do for us?
BLAH BLAH but heres what you really want to know!
Weight Loss:
Tip: If you drink ice cold water, your body burns calories to bring the water up to body temperature!
Exercise:
Beauty:
Feeling tired?
What about coffee?
Keep things flowing:
Written with help from a friend,
Jane x
