Bodhi Movement

04/08/2026

Hoping your heel pain will "just go away" on its own?

While mild heel stiffness can often be managed with rest and stretching, pushing through severe plantar fasciitis can lead to chronic tissue damage—or force you to alter your gait, causing knee, hip, and lower back issues down the line.

Here are 5 signs it’s time to stop DIY-ing and book in for a bit of Bodhi Movement TLC:

1. You’ve Been Resting & Stretching for 2+ Weeks with No Progress - If rest, ice, and calf stretches haven't made a noticeable dent after two weeks, standard home care isn't addressing the underlying mechanical cause.

2. The Pain Changes How You Walk or Stand - Limping or shifting your weight to the outer edge of your foot to avoid heel pain throws off your kinetic chain—leading to secondary injuries in your knees, hips, and back.

3. You Experience Numbness, Tingling, or Burning - Plantar fasciitis typically presents as a sharp or dull ache. Tingling, burning, or numbness can signal nerve involvement (like Tarsal Tunnel Syndrome), which requires a specific diagnosis.

4. You Have Pain That Keeps You Awake at Night - Classic plantar fasciitis is worst with the first steps of the day or after rest, but usually subsides when resting in bed. Pain that throbs constantly at night or while non-weight-bearing needs further investigation by a professional.

5. The Pain Outlasts Your Workouts or Daily Duties - If heel pain is forcing you to skip workouts, modify your work shifts, or turn down daily activities, expert intervention is crucial.

The Bottom Line: Early intervention means a much faster recovery! Don't wait until heel pain becomes a chronic 6-month struggle.

03/08/2026

Stabbing heel pain with your first steps in the morning?

You might be dealing with Plantar Fasciitis—inflammation of the thick band of tissue running along the bottom of your foot.

The good news? Most cases can be managed at home with a few daily tweaks. Here are 4 fast ways to calm the flare-up:

1. The Frozen Water Bottle Roll
Roll the arch of your foot over a frozen water bottle for 10–15 minutes. It combines ice therapy with a gentle massage to reduce inflammation.

2. Stretch Your Calves & Arches
Tight calf muscles put constant tension on your heel. Loop a towel around your foot before getting out of bed, gently pull toward you, and hold for 30 seconds.

3. Ditch Barefoot Walking
Walking barefoot (especially on hard floors) puts maximum stress on your arch. Wear supportive shoes or cushioned house slides with built-in arch support from the moment you wake up.

4. Support Your Stride
Consider arch-support insoles or orthotics to help distribute your body weight evenly across your foot instead of dumping it all on your heel.

Still in pain or feeling a ni**le after trying these? Get in touch for some treatment with our team to pin point the cause and get you back out striding!

02/08/2026

Plantar fasciitis - what is it??

Plantar fasciitis is one of the most common causes of heel pain. It involves inflammation or micro-tearing of the plantar fascia—a thick, fibrous band of tissue running along the bottom of your foot that connects your heel bone (calcaneus) to your toes and supports your foot's arch.

Key Symptoms:
- Morning Pain: A sharp, stabbing pain near the heel when taking your first steps after waking up.
- Post-Rest Stiffness: Pain that flares up after sitting or standing still for an extended period.
- Exercise Aggravation: Pain that usually decreases during activity, but intensifies after you finish.

The condition develops when repetitive stress creates micro-tears in the tissue faster than the body can repair them. This week we're looking at all things plantar fasciitis so stay tuned for some key tips on management and treatment techniques!

31/07/2026

You've had Dry Needling in your treatment session with us, now what?

To get the best possible results from a dry needling session, what you do before, during, and after your appointment matters just as much as the needles themselves. Here is how to maximise the benefits and speed up your recovery.

Before Your Session
- Hydrate well: Muscles that are well-hydrated are more pliable, conduct nervous system signals better, and recover faster with less post-treatment soreness.
- Eat a light meal: Having a small snack or light meal 1–2 hours prior keeps your blood sugar stable. Inserting needles can occasionally trigger a mild vagal response (feeling slightly lightheaded), which is much less likely if you aren't on an empty stomach.
- Wear loose, accessible clothing: Wear shorts for lower-body work (hips, knees, calves) or a tank top/sports bra for upper-body work (shoulders, neck, back).

After Your Session (Crucial Recovery Window)
- Keep Moving Lightly: Do not head straight to the couch. Perform light, gentle movement or gentle active stretches for 10–15 minutes after your session. Walking or light joint mobility exercises prevent the muscle from tightening back up into a guarded state as it cools down.
- Apply Moist Heat for Soreness: Avoid ice unless recommended. Post-needling soreness usually feels like a deep bruise or a intense workout ache for 24–48 hours. Moist heat (a warm shower, heating pad, or warm bath) encourages blood circulation to clear out metabolic waste. Avoid ice unless your therapist specifically tells you to address acute inflammation.
- Double Down on Water: Flush out metabolic waste. Releasing tight muscle knots frees trapped cellular waste products and inflammatory markers. Drinking plenty of water over the next 24 hours helps your kidneys flush these out and reduces residual aching.
- Modify High-Intensity Workouts: Give tissues time to remodel. Avoid heavy lifting, intense sprinting, or high-impact training on the treated muscles for 24 to 48 hours. Light cardio and gentle mobility work are great, but heavy loading right away can re-trigger muscle guarding.
- Book in for your next session with us to ensure injury prevention!

30/07/2026

28/07/2026

Feeling a little stiff or crunchy at the moment? We're here to help - get in touch!

T: 01690 359081

27/07/2026

Dry Needling at Bodhi Movement

Combining dry needling with sports massage is one of the most effective dual-therapy approaches in sports medicine. While both target soft tissue, they work at different structural depths and use completely different mechanisms to achieve relief.

When paired together, they create a synergistic effect that speeds up recovery and improves joint mobility far better than either treatment alone.

Dry Needling (Precision / Deep Tissue): Hands and thumbs can only press so far through superficial tissue layers. Dry needling uses ultra-thin monofilament needles to reach deep, stubborn myofascial trigger points (knots) that manual pressure can't isolate without causing extreme surface discomfort.

Sports Massage (Broad / Superficial to Mid-Depth): Massage excels at working across larger muscle bellies, warming up broad tissue zones, breaking down surface-level adhesions, and flushing out metabolic waste across an entire muscle group.

Why the combo works: The needle deactivates the deep "core" of the knot, while the massage smooths out and flushes the surrounding tissue.

http://www.bodhi-movement.co.uk/appointment-booking.html

26/07/2026

Ever heard of Dry Needling and wondered what it actually is (and if it hurts)?

What is it?
Dry needling is one of the techniques we use here at Bodhi Movement to relieve stubborn muscle pain. Very thin, solid filament needles are inserted directly into myofascial trigger points — what most people call "muscle knots."

Why is it called "dry"?
Because there’s no medication or fluid being injected. The needle itself is the treatment tool.

How does it actually work?
- Releases tension: When the needle enters a tight trigger point, it often triggers a tiny muscle twitch (a local twitch response). This relaxes the guarded muscle fiber.
- Boosts blood flow: Piercing the tissue stimulates micro-circulation, bringing oxygen and nutrients to help the area heal.
- Interrupts pain signals: It helps reset how your nervous system perceives pain in that spot.

Is it the same as Acupuncture?
Nope! While both use similar thin needles, the philosophy differs: Acupuncture is based on Traditional Chinese Medicine, focusing on energy flow (Qi) along meridians, whereas Dry Needling is rooted in Western medical science, targeting anatomical muscle tissue, nerves, and trigger points.

Does it hurt?
Most people feel a brief ache or a quick twitch when the needle hits the knot, followed by a sensation of deep release. You might feel a bit sore for 24–48 hours after — similar to a tough workout!

13/07/2026

Why IASTM?

If you've ever wondered why we use tools instead of just using our hands for treatment on you, it’s not just for show. Here is exactly why IASTM (Instrument-Assisted Soft Tissue Mobilisation) supports traditional deep tissue massage and hands-on therapy:

- Microscopic Detection (The "Stethoscope" Effect)
Human fingers are great, but specialised tools are incredibly sensitive conductive instruments. When a tool glides over unhealthy, scarred, or gritty tissue, the steel amplifies the vibration right into the our hands as we're treating you. It helps us pinpoint the exact restriction with a level of accuracy fingers just can't match.

- Deeper, Safer Pressure
To break up stubborn scar tissue or chronic adhesions (like plantar fasciitis or Achilles tendonitis), you need targeted force. Tools allow us to apply localised pressure directly into the problem area without bruising or damaging surrounding healthy tissue—plus, it saves the our thumbs from burning out!

- Faster Results, Shorter Sessions
Because the beveled edges of the tools isolate the restriction so efficiently, an IASTM treatment only takes about 3 to 10 minutes per area. You get the same therapeutic benefit—and often better tissue release—in a fraction of the time, so we can spend more quality time on you in a single treatment session.

- It Reboots the Healing Process
Unlike general massage which just relaxes muscles, IASTM creates controlled micro-trauma. This essentially "tricks" your brain into restarting the healing process for old, chronic injuries that have plateaued, sending fresh blood flow and collagen-building blocks directly to the zone.

Want to know more? Get in touch or ask us at your next treatment session!