Brown's Sports Therapy

Brown's Sports Therapy Brown's Sports Therapy's intent is to facilitate people who are suffering from any new or existing i

10/06/2026

Three Peaks Training Tip ⛰️

Slow step-downs are a fantastic exercise for anyone rehabbing ITB syndrome and preparing for challenges like the Three Peaks. They help build strength and control through the hips, knees and ankles while improving balance and stability on uneven terrain.

The slow lowering phase mimics the demands of descending hills and mountains, helping your body cope better with long downhill sections while reducing stress on the knees.

Strong legs don’t just help you get to the top—they help you get back down safely too.

InjuryRehab StrengthTraining BrownsSportsTherapy

28/05/2026

Morning walk along the coast in Manilva this morning in a lovely 23°C sunshine. ☀️

The mix of sand and rocky surfaces wasn’t just great for the views—it was also excellent for developing proprioception (your body’s awareness of movement and position), helping to build strength and stability through the hips, knees and ankles.

Every uneven step is making those supporting muscles work a little harder. A great way to keep the body moving while enjoying a holiday! 🚶‍♂️🏖️

The clinic is closed for the next 7 days while I’m off “suffering” in Sotogrande, Spain 🇪🇸☀️It’s hard work… long walks, ...
26/05/2026

The clinic is closed for the next 7 days while I’m off “suffering” in Sotogrande, Spain 🇪🇸☀️

It’s hard work… long walks, good food, sunshine, and absolutely no sports massages whatsoever 😅

Back in clinic Wednesday 3rd June and ready to get everyone moving again 💪

All sessions can be booked via the website:
www.brownssportstherapy.coM

Today was a solid step towards the Three Peaks ⛰️More elevation and more mileage than last week around the Malvern Hills...
23/05/2026

Today was a solid step towards the Three Peaks ⛰️

More elevation and more mileage than last week around the Malvern Hills, and although the knee was still painful at times, the rehab is definitely starting to pay off.

Still work to do, but progress is progress 💪 www.brownssportstherapy.com

Still keeping on top of my ITB syndrome rehab whilst preparing for the Three Peaks hike. 🥾Alongside strength work and re...
22/05/2026

Still keeping on top of my ITB syndrome rehab whilst preparing for the Three Peaks hike. 🥾

Alongside strength work and rehab exercises, I’ve been using acupuncture before my longer training walks as part of my preparation and recovery plan. Acupuncture, rooted in traditional Chinese medicine, may help reduce muscle tension, improve circulation, and help manage pain and inflammation. 🌿

The aim is to keep the body moving well, stay on top of any flare-ups, and give myself the best chance of getting through the training hikes comfortably while building up the miles.

www.brownssportstherapy.com

Three Peaks training walk completed 🥾⛰️Biggest training walk yet as I continue building up for the challenge. The goal t...
16/05/2026

Three Peaks training walk completed 🥾⛰️

Biggest training walk yet as I continue building up for the challenge. The goal today was time on feet, elevation, and testing how the body is adapting under fatigue.

The knee was definitely more noticeable today, but pain stayed manageable and never went above 5/10—which tells me the rehab work is moving in the right direction.

Now it’s recovery mode… ice on the knee ❄️ and some well-earned carbs 🍚 before the next session. Progress isn’t always perfect, but it’s moving forward 👊

Recover

15/05/2026

If you’re still battling Iliotibial Band Syndrome, remember—rehab doesn’t stop just because the pain starts improving. I’m still putting the work in 💪

Banded Monster Walks 🦵🔥
This exercise uses a resistance band around the legs while stepping forward/backward in a controlled “monster” stance.

✅ Fires up the glute medius and glute max (key hip stabilisers)
✅ Improves hip strength and pelvic control
✅ Helps stop the knee collapsing inward during walking, hiking, running, or squatting
✅ Better hip control = better knee tracking = less stress through the IT band

If you want 1-2-1 tailored rehabilitation, visit our website to book your consultation.

www.brownssportstherapy.com

The goal isn’t just to get out of pain—it’s to fix why it happened in the first place.

13/05/2026

Training for the National Three Peaks Challenge isn’t just about leg strength or cardio — it’s also about proprioception 🏔️

What is proprioception?
It’s your body’s ability to sense where your joints, muscles, and feet are in space without looking — crucial on uneven trails, rocky descents, and when fatigue kicks in.

In this drill I’m standing on a wobble board while holding a kettlebell at my chest, then slowly moving it away and back to challenge balance and force my body to react. 💪

Why it matters for hiking:
✅ Better ankle & knee stability
✅ Faster reactions on uneven ground
✅ Reduced injury risk
✅ More confidence on descents

Train the body to react before the mountain forces it to. ⛰️

11/05/2026

🏔️ Three Peaks prep isn’t just about big hikes — it’s about fixing the weak links too.

Right now I’m using hip hikes as part of my rehab for Iliotibial Band Syndrome (ITBS) — a common overuse injury where the band of tissue on the outside of the thigh becomes irritated, often causing pain on the outside of the knee… especially on descents (not ideal for mountain training 😅).

Why hip hikes? 👇

✅ Strengthens the glute med / hip stabilisers✅ Improves pelvic control on single-leg loading✅ Helps reduce knee collapse inward✅ Can reduce strain through the IT band on long hikes✅ Builds resilience for steep climbs and descents ⛰️

Rehab isn’t always exciting… but it’s what keeps you moving forward. 💪🔥

10/05/2026

First hike completed after starting rehab on my left knee/hip. 2 weeks of rehab done with 2 weeks rest from walking. Had minor discomfort throughout but slowed pace and shortened stride where needed. Extremely happy to get a good distance in the bag without the knee stopping me. 6 more weeks of rehab and 5 weeks of training until the big day 💪

Fuelled by Herbalife nutrition; pre, during and post hike!

Address

2, Clare Terrace
Carterton
OX18 3ES

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Monday 9am - 7pm
Tuesday 9am - 7pm
Wednesday 9am - 7pm
Thursday 9am - 7pm
Friday 9am - 7pm

Telephone

07802624937

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