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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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

Movement is Universal

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.

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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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Why Physiotherapists Love the Pilates Reformer.

A Tool for Recovery and Performance!

Traditional exercises and manual therapies may come to mind when you think of physiotherapy. But have you ever wondered why some physiotherapists, like me, incorporate the Pilates Reformer into their treatment plans? This innovative piece of equipment has a rich history and offers unique benefits that can bridge the gap between injury recovery and performance enhancement.

A Brief History of the Pilates Reformer:

Joseph Pilates invented the Pilates Reformer in the early 20th century as part of his comprehensive approach to physical fitness, which he called “Contrology.” Designed originally for rehabilitation, the Reformer helped bedridden patients regain strength and mobility. Over the years, it evolved into a versatile fitness tool embraced by athletes, dancers, and anyone looking to improve their physical capabilities.

Joseph’s concept was simple yet revolutionary: controlled resistance through springs and a sliding carriage could strengthen and lengthen muscles simultaneously. This principle is just as relevant today as it was a century ago, making the Reformer a natural fit for physiotherapy.

Why Do Physiotherapists Use the Reformer?

  1. Controlled Progression for Recovery:
    Rehabilitation often requires balancing the body’s challenges and protecting it from further strain. The Reformer beautifully provides this balance. Its adjustable resistance allows me to tailor exercises to your specific needs, whether you’re recovering, you’re undergoing surgery, managing chronic pain, or addressing a recent injury. For instance, gentle resistance can aid in reactivating weak muscles, while greater tension can gradually build strength in a controlled manner.

  2. Restoring Functional Movement:
    The Reformer is ideal for retraining movement patterns that may have been lost due to injury or compensations. It enables precise, guided movements that mimic real-life activities. This focus on functional movement ensures that progress in the clinic translates to better mobility and strength in your daily life.

  3. Joint-Friendly Exercise:
    Many exercises, especially those involving weights or impact, can strain joints. The Reformer offers a low-impact alternative that protects your joints while still providing an effective workout. This particularly benefits individuals with arthritis, joint replacements, or other conditions requiring careful load management.

  4. Strength and Mobility for Every Body:
    Whether you’re an elite you’re or a weekend gardener, the Reformer caters to all fitness levels. It’s especially visible for targeting deep stabilising muscles, which are often neglected in traditional workouts. This translates to better shoulder control, core stability, and overall movement efficiency for pole athletes, aerialists, or anyone performing overhead tasks.

Injured or Not: The Reformer Fits Your Goals:

  • For Injury Rehabilitation: The Reformer allows for early mobilisation and gentle strengthening during recovery. Its versatility makes it suitable for treating various conditions, from post-surgical recovery to chronic issues like back pain or tendinopathies.

  • For Performance Enhancement: Even if you’re injury-free you’re Reformer can elevate your fitness. With exercises that challenge your range of motion, control, and strength, it’s a powerful tool for mastering advanced movements or simply feeling stronger and more flexible in daily life.

A Personal Touch:

At my clinic, I use the Pilates Reformer not only as a treatment tool but also to empower my clients. Whether you’re an athlete looking for peak performance or someone navigating the challenges of an injury, the Reformer offers a path to better movement, confidence, and resilience.

Jane x

Chartered Physiotherapist

Top 10 Health Benefits of Aerial Yoga!

A combination of traditional yoga poses, pilates and dance with the use of a hammock, aerial yoga defies gravity and allows you to perform various yoga poses that may be difficult to do on the ground, but easier in mid-air. It’s fun and acrobatic, so for those of you who dreamed of being a trapeze artist as a kid, this can give you a taste of what it is like.

Here are the Top 10 Health Benefits of Aerial Yoga:

  • Total body workout: Due to the nature of aerial yoga movements, almost all the body parts are forced to move and stretch. Muscles are toned and redefined, and joints are regenerated and strengthened due to these movements.
  • Psychologically beneficial: Aerial yoga helps rebuild your emotional system because it clears the mind and relieves stress due to its meditative state. It also helps you combat stress throughout the day and increases your creativity, which leads you to develop your own artistic skills.
  • Improves flexibility: Aerial yoga helps you to move more freely, with less effort, by counteracting gravity. Suspension in the air releases tension on the bones and muscles, increasing flexibility and deepening your practice.
  • Heals back problems: It gives you the chance to hang freely, allowing your spine to lengthen. With less strain on your back while doing the exercises, it eases tension in the spinal cord and hip joint, helping you feel better.
  • Increases strength: Aerial yoga improves strength and flexibility, which carries over into other daily activities. The core workout is a beneficial cross-training, as it helps runners increase stamina and be able recover faster.
  • Puts you in a great mood: Another key benefit of doing aerial yoga is that it gets your adrenaline going while going against gravity. It also releases “happy” hormones like serotonin, endorphins, oxytocin, dopamine, which boost your mood and help you feel more energetic.
  • Improves balance: While going against gravity can be exciting, aerial yoga also helps with balance and stability in daily activities. Balance is a key component in daily activities, and aerial yoga helps maintain a good balance both inside and out.
  • Aids digestion: The different types of stretches and movements help improve the digestive system, thus helping in healing various digestion-related issues, including constipation and indigestion.
  • Old age and heart disease: Aerial yoga improves the circulation of blood, thus combating aging and its symptoms. Aerial yoga also helps detoxify the circulatory and lymphatic systems, which lowers the onset of various cardiovascular issues.
  • Improves memory: Aerial yoga fortifies your neural connections, thereby, rendering better memory power. In a way, practicing aerial yoga can make you smarter!
Aerial Yoga – Pose

Benefits to Group Fitness

Group exercise is one of the most effective ways to get in shape and lead a sustainable healthy lifestyle.

Benefits of group exercise include:

  • Variety in your workout
  • Camaraderie between participants
  • Higher endorphin output
  • Better performance in classes due to more regular attendance

Embrace the benefits of group fitness. Meet new people, break the workout plateaus. Constantly refreshed and challenging workouts.

What is Bungee Fitness?

For anyone new to the idea of working out in a bungee harness, here are some answers to your most asked questions…

What is Bungee Fitness?
Bungee Fitness is a different way to exercise compared to traditional workouts. It is a revolutionary full body training system for fitness and rehabilitation, combining resistance training with a cardiovascular workout and using your body to push against the bungee cord.

How is a Bungee Fitness workout better than other workouts?
Weightless training in a bungee harness means you can complete a high intensity workout with no stress on your joints. A low impact workout in a bungee offers people of all ages and body shapes, a new, innovative and fun way to train and rev up metabolism, improve mobility, balance & coordination and quickly burn hundreds of calories.

Diane leaping for JOY in our Astro Bungee classes!

What happens when I arrive at a Bungee Fitness class?
Before taking part in a typical Bungee Fitness class, your height and weight are measured to assess the level of bungee support that’s right for you. Your bungee harness is then fitted about your waist and legs before being hooked up to either one or two bungee cords. 

What should I wear?
The Astro Durance luxury harness is the most comfortable bungee harness on the market, but extensive workouts can be a little harsh on your skin, so it’s recommended to wear clothing that isn’t too loose and an extra layer around your hips and waist (shorts over leggings or well fitting tracksuit bottoms are popular choices). 

Should I avoid food before a class?
Whereas food needs to be digested before you step into the bungee, you want to avoid being light-headed when taking part in a high intensity workout where you can sometimes be upside-down, so snack/ protein bars are a good way to get an energy boost before a class. Pole Perfect Fitness recommends no sooner than 1/1.5 hours before class, and ideally a lighter meal.

How is the ASTRO-DURANCE® Bungee Fitness System better?
Workout harder and longer with Astro Durance premium bungee fitness. The patent pending tube lining in our ASTRO-DURANCE® bungees provide more buoyancy and stretch helping users to be lighter on their feet during training. Our design creates a much safer experience allowing users of all skill levels, including those with disabilities or needing rehabilitation, to maximize individual performance. Our patent pending bungee sleeves are extremely durable and washable, handmade using a heavier fabric that won’t bunch up or fall down no matter how extreme your workout is.

Get in touch with Pole Perfect Fitness and see when you can join in!

Written by Astro Durance Bungee UK

A sample of our Astro Bungee Fitness classes.

Kitty Velour coming to Pole Perfect Fitness!

Award Winning Pole Dancer, International Performer, Erotic Showgirl is coming to our Studios!!!

24th August 2019 – click here to book

VELOUR FLOOR – 90 MINS (£40)

As a seasoned floor fucker, Kitty is going to teach you all her stripper secrets on how to pop, bang and drop! Bringing her freakiest, sassiest repertoire of floor fun including floppy ankles, ass juggling and hairography. For the floor whore enthusiasts!

NASTY GIRL EXOTIC – 60 MINS (£35)

A low flow pole class, Kitty will show you a variety of sequences, spins and transitions around the pole that embody her sassy, unique style. Dripping in all things naughty – booty popping, crotch shots and all of the nasty flow.

LUSTY LYRA – 60 MINS (£40)

A sensual lyra choreography class, bringing filth and sass to the air. Wavy legs, heel clacks and all the ooey gooey shapes in the hoop. Perfect for aerial lovers who wanna try sexy style lyra!

So how did Pole Perfect Fitness start?

Many years ago, I read an article in Cosmopolitan. It was about some famous celebrities that had found this new craze, talking about how great it was for losing weight, toning up and just fab for confidence.

I used to go to Angels in Peterborough regularly and was amazed at the things some of the girls could do, I just never had the confidence to go for it myself. That evening I went out in Stamford to a club called Centrals, which had poles. Well… a few strawberry Daiquiris later, mojo greatly enhanced – I hit the poles. MY GOD! (Bear in mind I was a little gym freak, regular classes and went 4-5 times a week) The next day I could not walk, bruised and bumps almost everywhere, I thought that if I coughed then something would fall out. I was in so much pain. I thought if I was fit and it hit me like that then I had to do it.

Just by ‘coinkadink’ an article appeared in the local ET about a company starting up teaching it. For a month I put off calling, I was quite a shy person, eventually grew some balls called up and started lessons the next week. After 6 weeks the company went bust, by this point I had my own pole so self-taught for around 6 months. I noticed from pictures that things didn’t look spot on so found another local school – Debbie G (Pole Chief) and never looked back. She sorted all my bad technique and massively boosted my confidence enough to teach, something that I and most of my friends would have never thought I could do.

When I moved to Kings Lynn area “Pole Chief” encouraged me to start up my own school, giving me tips and suggestions so Pole Perfect Fitness was created! Pole Perfect Fitness had its first class November 2009 and is still going strong thanks to all my lovely ladies and gents but massively to my instructors past and present for all their help and support!

Pole Dancing has given me massive confidence. Pole makes me feel like I can do anything. Having significantly changed my diet and making it my life, my upper body is much stronger and defined, legs are more defined and core strength has greatly improved. It has made a big different to my whole body and mind.