AMS Physio & Wellbeing Services

AMS Physio & Wellbeing Services Specialist MSK Physiotherapist. CSP & HCPC Registered. NHS and Private. Sports Massage. Pelvic Health

12/06/2026

Progress 🥳

09/06/2026

Does this look like a fragile back? 🤔

A few months ago I was walking cautiously on a treadmill, doing gentle exercises and wondering when my symptoms would settle.

My MRI showed disc degeneration, disc bulges and nerve root irritation.

I've:
✔️ Returned to CrossFit
✔️ Competed again
✔️ Push pressed nearly 50kg
✔️ Clean & je**ed 50kg
✔️ Rebuilt my squats
✔️ Deadlifted 80kg
✔️ Regained kipping pull-ups and toes-to-bar
✔️ Been on challenging hikes

The lesson?

An MRI is only one part of the story.

Pain is real. Symptoms are very real.

But after an acute flare-up settles, the body has an incredible ability to adapt, recover and become stronger again 🏋‍♀️

Recovery isn't always about avoiding movement. And progress is never linear but things can improve.

Often it's about finding the right starting point. Im still rebuilding confidence, strength and capacity one step at a time, not 100% but we are improving! 💪

01/06/2026

A little reminder not to neglect the basics 👇

During my recent disc bulge flare-up, I spent less time chasing CrossFit skills and more time focusing on the foundations.

Strict pulling strength.
Mobility and Control.
Consistency.
Recovery.

At the time it felt/feels like I was taking a step backwards. But over the last few weeks I've gone from around 2 kipping pull-ups to 5.

I haven't been practicing kipping pull-ups endlessly either! I've been building on the qualities that support them.

As a physio, one of the biggest lessons I see in both rehab and performance is that progress often comes from improving the basics rather than chasing the end goal. 💯

Sometimes the boring work is the work that moves you forward 💪

Disc injury recovery, real timelines, not quick fixes..🙌⬇️ I recently shared on my personal page that I completed the cr...
18/03/2026

Disc injury recovery, real timelines, not quick fixes..🙌⬇️

I recently shared on my personal page that I completed the crossfit open at 60th percentile RX, whilst coming back from a symptomatic disc bulge. 🥳

As a physio going through this myself, it reinforced something I already talk about to clients everyday, in that - recovery isnt linear, being pain free is only one small piece of the puzzle and recovery is multi-facotrial ! 🫶

With disc related symptoms, people often want the quick fix:
➡️ "i want to be pain free in 2-4 weeks"
➡️ "when can I get back in the gym?"
➡️ "How do I avoid this again?"

Real timeline reality:
▫️acute phase (0-6 weeks)
▫️sub acute phase (6- 12 weeks)
▫️building load tolerance (3-6+months)
▫️capacity and confidence (6- 12+ months)

What often gets overlooked:
✔️ pain reduction is not the same as full recovery
✔️ load tolerance and capacity take TIME and progressive stress
✔️ fatigue tolerance and neural sensitivity are huge players
✔️ confidence in movement matters just as much as physical repair

Even now, a little irritation after hard workouts reminds me that the system is still adapting, and that is normal.

The goal isn't to rush but to rebuild better balanced and more resilient. 💪

If you are ever frustrated by the pace of your recovery, you are not alone. You're not failing it just takes time, consistency, and smart progression 🙌

08/02/2026

Think squat depth is all legs? Think again 😝

Your upper back plays a huge role in staying upright, controlling the bar and hitting deeper squats.

We're noticing restrictions, working on them and moving stronger every session 💪

04/02/2026

This Sunday’s basebuilt session is focused on thoracic extension drills, not just to “feel looser,” but to:

✔️ Improve squat mechanics
✔️ Reduce unnecessary spinal loading
✔️ Help your strength transfer to the lift

Mobility work has the most value when it supports how you move under load ✨️

25/01/2026

Mobility without control is unlikely to change your squat! Our basebuilt sessions focus on mobility, stability and neuromuscular control so depth becomes something you own, not something your force 🙌 Stong, stable and mobile hips allow you to squat deeper without sacrificing position 👌

17/01/2026

If you are expecting stretching, yoga or pilates...basebuilt isn't it 🤭

Basebuilts aim is to build strong, controlled range that shows up in your squat 💪 this is applied and sports specific movement 👌

Snippet of last session. Poor video quality from me 😂 Hips your up next 🙌

12/01/2026

Every rep creates internal pressure and how you manage it matters.

That's why in basebuilt every session were incorporating breathwork prep! 🤌 To recognise how well the diaphragm, abdominal and pelvic floor work together.

If you cant control pressure here, its harder to control it under load.

Breath sets the foundation for strength 💪

You can stretch into a deep squat…But can you control it, load it, and repeat it in a WOD? 🏋️‍♂️Starting this week, I’m ...
10/01/2026

You can stretch into a deep squat…But can you control it, load it, and repeat it in a WOD? 🏋️‍♂️

Starting this week, I’m running an 8-week physio-led mobility and stability block focused on squat depth that actually carries over to the demands of CrossFit 👌

As a physio, the programming is intentional, not just stretching tight muscles and hoping it sticks.

Each drill is designed to:
▪️ Improve joint range you can control
▪️ Build stability at the bottom of the squat
▪️ Transition directly into how you brace, load and move in CrossFit.

We’ll target ankles, hips, spine and core, using drills that transfer directly into squats, lifts and WODs.

Why this matters, stretching vs usable mobility 👇

Stretching
▪️ Temporarily increases range
▪️ Often disappears once the bar gets loaded

Usable mobility
▪️ Builds strength and control in new ranges
▪️ Improves stability at depth
▪️ Carries over to lifts, WODs and daily training

If you’re attending, please make sure you’re in the group chat for weekly drills and updates. Message me for access 👊

Address

Newark
Balderton

Opening Hours

Monday 9am - 9pm
Tuesday 9am - 9pm
Wednesday 9am - 9pm
Thursday 9am - 9pm
Friday 9am - 9pm
Saturday 9am - 2pm
Sunday 9am - 1pm

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