JLPhysio

11/07/2026

🎾 A stronger serve doesn’t always mean a healthier shoulder.

One of the most consistent adaptations seen in tennis players is a reduction in the external:internal rotator strength ratio of the dominant shoulder.

The repetitive demands of serving and overhead strokes strengthen the muscles responsible for internal rotation, while the posterior rotator cuff—particularly the infraspinatus and teres minor—must repeatedly work eccentrically to decelerate and stabilise the shoulder at extremely high velocities.

Over time, this imbalance can alter shoulder mechanics and increase the load placed on the rotator cuff.

The goal isn’t to eliminate these sport-specific adaptations—it’s to ensure the posterior cuff has the strength and endurance to match the demands of the sport.

Adding targeted external rotation and eccentric strengthening exercises 2–3 times per week can improve dynamic shoulder stability, restore muscular balance, and help keep you performing at your best.

If you’re a tennis player and want help with an injury or want to improve performance contact us today.

09/07/2026

⚽️ Hip flexor strain rehab is all about progressive loading.

This young footballer sustained a hip flexor strain after striking the ball. In the early phase of rehabilitation, the aim is to gradually reintroduce load to the injured muscle, promoting tissue healing while restoring strength and improving the muscle’s capacity to tolerate force.

We started with seated hip flexor marches, holding for 5 seconds before slowly lowering (6–8 reps, 2–3 sets). Once tolerated, we progressed to standing resisted hip flexor marches using a resistance band with the same dosage.

Progressive loading is essential. It stimulates adaptation, reduces pain sensitivity, and prepares the muscle for the higher demands of running, kicking, and change of direction before progressing to more dynamic, football-specific drills.

Building capacity first leads to a safer and more confident return to sport. 💪⚽️

20/06/2026

12/06/2026

All next week we are offering 50% discount on all Physiotherapy initial appointments at our Frinton clinic.

To contact us to discuss how we can help you:
📱 07563838991
📧 [email protected]
DM JLPhysio

20/05/2026

Thank you to all our patients for the lovely reviews we receive. It makes a real difference to us therapists to know we are making a positive impact.

19/05/2026

A total hip replacement can be life-changing, but surgery is only one part of recovery. What truly determines long-term success is what happens afterwards — and that’s where strength and conditioning becomes essential.

Before surgery, many people reduce activity because of pain. Over time, this leads to weakness in the muscles around the hip, reduced balance, poorer walking mechanics, and loss of fitness. Replacing the joint helps reduce pain, but it does not automatically restore strength or function.

Research shows that targeted rehabilitation and progressive strength training are key to improving mobility, stability, and confidence after a hip replacement. Strengthening the glutes, quadriceps, hamstrings, and core helps support the new joint and improves everyday movements like walking, climbing stairs, getting out of a chair, and returning to exercise.

Progressive loading is important because muscles, tendons, and bone adapt when challenged appropriately over time. This helps patients regain movement quality and physical resilience rather than simply becoming “pain free.”

Conditioning is equally important. Many people lose cardiovascular fitness before surgery due to inactivity. Gradually rebuilding endurance through walking, cycling, swimming, or structured exercise improves energy levels, heart health, and overall quality of life.

A successful hip replacement is not just about replacing a joint. It’s about restoring strength, confidence, and the ability to move well again.

Movement matters. Rehabilitation matters. Strength matters.

13/05/2026

Massage therapy can be a valuable tool for recovery, movement, and overall wellbeing.

Whether you train regularly, work at a desk, run recreationally, or simply feel stiff and overloaded from daily life, massage therapy can help support how your body feels and performs.

Massage may help:
• Reduce muscular tension
• Support circulation and tissue recovery
• Improve mobility and movement quality
• Reduce post-exercise soreness
• Support relaxation and stress management

At our clinic, sports massage is tailored to the individual and often integrated alongside rehabilitation, strength work, and injury management to support long-term results.

Based in Colchester, Mersea Island and Frinton we work with:
• Athletes
• Active adults
• Office workers
• Individuals managing everyday aches and pains

If you feel your body could benefit from treatment, our team is here to help.

📍 Colchester, Mersea Island, and Frinton-on-Sea
📩 DM us or book on 07563838991 to arrange an appointment.

09/05/2026

Pelvic pain in pregnancy is really common… but it’s not something you just have to “deal with”.

It can feel like pain or heaviness around the p***c bone, hips, groin or lower back, and often gets worse with things like:
• rolling in bed
• walking for longer periods
• stairs
• getting in and out of the car
• standing on one leg (getting dressed is a big one!)

A lot of women also describe clicking or shifting feelings through the pelvis.

The good news is there are ways to help. Assessment with a women’s health physio can help work out what’s driving your symptoms and what movements or activities might be irritating things.

Treatment might include:
• simple movement changes
• support belts
• hands-on treatment
• strength/stability exercises
• pelvic floor + breathing work
• advice for sleep, exercise and daily activities

You don’t need to wait until after birth to get support — pelvic pain is treatable during pregnancy too.

Sue, our amazing women’s health physio can help guide you through your pregnancy related concerns.

Contact us on:
📱 07563838991
📧 [email protected]

03/05/2026

Another great review following post marathon massage at our clinic. Congratulations Sylvia 🙌

02/05/2026

Strong bodies recover better—and stay stronger for longer.

For a lot of people, rehab is only half the job. The real goal is getting you back to feeling strong, confident, and capable again—and that’s where this comes in.

This isn’t just about lifting weights—it’s about building a body that’s more resilient, less prone to injury, and capable of handling whatever life (or sport) throws at it.

Evidence shows that strength training can:
•Reduce injury risk by improving muscle strength and joint stability
•Support recovery from back pain, tendon issues, and other MSK injuries
•Increase bone density and long-term mobility
•Help manage persistent pain by improving load tolerance
•Boost energy, confidence, and overall wellbeing

Whether you’re recovering from injury, returning to sport, or just want to feel stronger and healthier, our tailored approach bridges the gap between rehab and performance.

No generic plans. No guesswork. Just structured, evidence-based training built around YOU.

Ready to future-proof your body?
📍 Colchester
📩 DM us to get started