Physiotone Pilates

Physiotone Pilates Physiotherapy, Pilates & Acupuncture

Chartered Physiotherapist with MSc in Sports & Exercise Medici

18/09/2026

I keep seeing versions of this all over my feed recently (hello algorithm) but it honestly does resonate with so many of the conversations I have with clients in my physio clinic or in the online membership every week.

Most people would come to physio expecting support and guidance that can help them to recover from injury, improve chronic pain or improve their performance… but so frequently these days I find myself also needing to educate people about pain science, how the nervous system drives pain, tension, physical responses in the body. And once we consider that… there are almost always other lifestyle factors that have changed recently or increased stress, affected sleep that coincides with the onset of their pain or injury. This can be true even for a ‘simple’ sports injury. Sometimes addressing those issues do more for your back pain than a list of exercises. Or sometimes those exercises are needed, but you can’t engage with them until you’ve addressed the stress first.

With the online workouts my goal is to be proactive about supporting you to manage these things where possible before they become a problem. We have a wide variety of workouts available, all easy to do from home - ranging from intensive strength classes, to restorative movement, breath work and 10 minute sessions. Having a platform that allows you to choose movement consistently but which can match your mood and energy level means you’re more likely to stick with it. Maybe the ‘5am club’ works for some people… but honestly if you’re already exhausted, it wouldn’t be what I’d recommend. Injury almost always is more likely when you’re fatigued. We talk within the membership frequently about the importance of choosing slower sessions sometimes and why the goal of exercise is not to be punishing but to enhance your way of life and support your overall wellbeing including mental health.

I know the reality is that we can’t all quit the rat race, but adapting your approach to movement to genuinely find something that helps to keep your nervous system happy goes a really long way in helping you avoid pain and injury.

Why do we feel guilty for occasionally prioritising ourselves?Rest, active recovery, supporting mental health, supportin...
16/07/2026

Why do we feel guilty for occasionally prioritising ourselves?

Rest, active recovery, supporting mental health, supporting hormonal health and managing stress are all so important when it comes to taking care of your body

My practise as a physiotherapist has evolved so much over the years to have a better understanding of how all the systems of the body work together to support optimum health. Whether it’s injury prevention, injury rehabilitation or the management of chronic conditions and pain - it’s often the bigger picture that needs addressing.

I still LOVE the rehab work, I find sports medicine and exercise protocols fascinating and enjoy figuring out the necessary exercise modifications and progressions as much as I’ve always done, but it’s so obvious now that it’s usually only part of the puzzle.

Now I’m also including more conversations and education for clients to better understand why an injury may have occurred, what drives the pain response, why are we more at risk of both when we’ve got lots of other external pressures and stress going on. It doesn’t have to be a complete overhaul of your lifestyle, but some small changes can make a big difference.

Still, it felt uncomfortable to say I was taking the day off. I don’t know why, I needed it. But instead I’m rethinking it out loud here and hope it might help someone else to take a quick pause!

08/07/2026

✨ Your body still deserves looking after, even when life feels busier than ever.

If you’re postpartum, navigating perimenopause, or simply trying to rebuild your strength after years of putting everyone else first, summer can make it feel impossible to stay consistent.

That’s why this month’s membership classes are intentionally different.

☀️ 10-15 minute sessions
🏡 Designed to fit around family life
🧳 Holiday-friendly with little or no equipment
💛 Focused on pelvic floor, core and whole-body strength

Because you shouldn’t have to choose between looking after yourself and looking after everyone else.

You don’t need perfect routines or an hour to exercise. You just need a few minutes and a plan that works with your life.

If you’re looking for expert physio-led Pilates that supports your body through postpartum, pelvic health concerns or perimenopause, I’d love to welcome you into the membership.

Follow for realistic pelvic health and Pilates advice, and tap the link in my bio to join us this month. 💛

10/06/2026

What have I missed?

Combining women’s health and sports medicine in clinical practice has me considering and including so many other factors in my clinical reasoning when treating injuries.

03/06/2026

Exercises I’m not skipping as a physio supporting women back to running after having a baby 👇

✔️ Single-leg strength work
✔️ Calf raises
✔️ Glute strengthening
✔️ Core connection and control
✔️ Plyometrics and impact preparation
✔️ Balance and stability exercises

Returning to running postpartum isn’t just about waiting for the “right time”—it’s about preparing your body to handle the demands of running safely and confidently.

As a women’s health physio, these are some of the key exercises I use to help mums rebuild strength, improve resilience, and feel confident getting back to the activities they love.

If you’re a busy mum who wants effective, physio-led workouts that support your recovery, strength, fitness and return to running, I’ve created an online on-demand platform designed specifically for you.

✨ Safe, progressive workouts
✨ Women’s health focused
✨ Suitable from early postpartum through to long-term fitness goals
✨ Train from home, on your schedule

Comment “RUN” and I’ll send you the details, or check the link in my bio to get started.

01/06/2026

If you’re looking to build your strength and confidence again post baby, have noticed your body changing as you approach perimenopause or dealing with pelvic floor changes that are impacting your usual fitness routines then it might be time to try some home workouts that are created for women like you.

- Workouts are short 10-20mins to fit in with real life
- Follow at home to remove the barrier of childcare/ work schedule / gym price tags
- Led and created by physiotherapist with over 15 years experience in sports medicine, rehab and women’s health
- Varied styles and small equipment to keep it fun and interesting but always built around the key elements of correct breath work, alignment, core engagement and pelvic floor function
- New classes added every month and live sessions for those who like to touch base in person

19/05/2026

Pelvic health physiotherapy helps postpartum women to:
💪 Correctly identify how to use their pelvic floor muscles
💪 How to coordinate this with functional real life movement
💪 How to regain strength to support the whole body, not just isolated pelvic floor squeezes
💪 How to progressively load exercises to return to non-modified fitness workouts
💪 Treat other contributing factors that might be limiting your recovery like scars, posture changes, prolapse.

Book via link in bio

15/05/2026

Why I’m never skipping these 3 things

Strength training is essential for both preventing injury, being able to cope with an increasing training load and improving performance

Rest is key for ensuring the body can recover adequately from the increased stress on the body from a harder training and racing schedule. Without it, injury risk is greater and it gets harder to sustain your efforts in training and on race day

Nutrition is something we can control and plan for that ensures the body has what it needs to build new muscle, repair damage, supply energy for training sessions and has enough fuel to sustain a high effort on race day.

If you’re a runner working towards a PB goal save this and use it to adapt your plan 🏃‍♀️

Why should you visit a pelvic health physiotherapist?Often women associate pelvic floor issues with a few very specific ...
12/05/2026

Why should you visit a pelvic health physiotherapist?

Often women associate pelvic floor issues with a few very specific symptoms - maybe bladder leaking or prolapse, often around pregnancy and birth but have no idea of all the other things we can successfully treat. This can mean people are suffering with long-term symptoms without knowing there is a solution.

Alongside my background in Sports & Exercise Medicine, I particularly enjoy working with women who no longer want pelvic symptoms to hold them back from living an active lifestyle and return to sport.

I also treat all the usual musculoskeletal injuries that physiotherapists treat, just with an additional understanding of the role of the pelvic floor.

In women’s health it’s also really important to take a holistic approach to care, recognising the impact of stress, hormones, sleep, trauma, nutrition and previous pain experience can have on pelvic health so you can expect a level of care that treats you as a whole person, not just a list of symptoms 💛

05/03/2026

As a physio I’m regularly seeing runners with issues that could easily be avoided with a proper recovery plan.

If you’ve got a goal or an event in mind, it can be easy to focus on building up your training and miles and neglect the recovery periods

Common mistakes I’m seeing in clinic
> over training - online programmes are v popular and can be brilliant for introducing routine and progress but don’t know your medical history, exercise history, external or internal stress or many other factors that can influence your recovery. If you’ve just completed a big effort run…. You need to schedule time to properly rest after.
> Too many events stacked up over short periods - if you get the running bug, it can be tempting to sign up for multiple events to keep your motivation high, but this often feeds my point above and isn’t realistic for a lot of recreational runners to sustain
> Not adequately fuelling after a run - lots of products, gels, electrolyte drinks, gummies etc are well marketed for the run itself, but your nutrition after and during high intensity training blocks is really important for injury prevention
> Missing the mobility and strength work - running is great, but to prevent injury and improve performance you need to do this work, especially if you’re new to running and your body is adapting to the new load

Save this so you remember after your next race 🔒

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Brighton And Hove

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