Rince Physio PT by Amaia

Rince Physio PT by Amaia Services: Fitness + PT sessions, Sports Massage & Sports Taping
Based in Colchester, Essex

✨Learning in the Lakes with Liz✨Had such a great time last week in the Lake District learning all things foot & ankle wi...
24/05/2026

✨Learning in the Lakes with Liz✨

Had such a great time last week in the Lake District learning all things foot & ankle with 💃🏻🦶🏼👩🏻‍⚕️

Covered a wide range of pathologies and the rehab for these, including:

Tendinopathies (FHL, FHB, Achilles, Peroneal, Tib Post, PF)
•CAI, Lisfranc injuries
•Impingements
•BSI, Fractures
•Neuromas
•Sesamoiditis, Plantar plate issues
• Bunions
•Metatarsalgia

Also practised a range of assessment and rehabilitation methods such as the Y-balance test, slant board work and of course couldn’t forget the post-it note challenge (harder than it looks 😅) + so much more!

Really great to pick up some useful tips for dancers too! 🩰✨

Thank you for such an amazing, insightful course Loads of learning done and I am excited to put it into future practice!

Foot Activation Exercises to maintain Mobility & Strength in Dancers 💃🏻🦶🏼✨High mechanical demands are placed on the feet...
24/05/2026

Foot Activation Exercises to maintain Mobility & Strength in Dancers 💃🏻🦶🏼✨

High mechanical demands are placed on the feet whilst dancing, particularly in PF & weight-bearing positions. These exercises are designed to activate different muscles in your foot to help improve strength, control, flexibility & mobility in dance movement positions.

Foot Articulation: focuses on moving through the foot, starting at the ankle > midfoot > distal foot (encourages better foot control).

Pilates Ball Reach & Press: targets forefoot control in PF position (articulating through the IP joints (toes)). The ball provides light resistance/sensory feedback, encouraging intrinsic foot muscle activation.
(Exercise tip: Keep toes long, avoid curling toes)

Banded Resisted Calf Raise: Supports medial arch contributing to overall stability, control and function of the foot.

Key takeaways:

- Supports longitudinal/intrinsic function
- Encourages better foot control/Stability
- Aids overall foot health

All of which are essential when rising onto toes/pointing during specific dance moves (e.g. spins, jumps & kicks).

Reference:
Gooding TM, Feger MA, Hart JM, Hertel J. Intrinsic Foot Muscle Activation During Specific Exercises: A T2 Time Magnetic Resonance Imaging Study. Journal of Athletic Training. 2016 Aug;51(8):644.

Fukuyama H, Maeo S, Kusagawa Y, Ono M, Watanabe K, Isaka T. Plantar intrinsic foot muscle activity and its relationship with postural sway during tiptoe standing in ballet dancers and non-dancers. Gait & Posture. 2024 Feb 1;108:139-44.

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24/05/2026

Are you struggling to improve your balance? Here are some fun easy ways you can add balance into your workout/daily routine:

• SL pick-up from box exercise (this is a great one to try as it helps you build strength and stability that mimics everyday movement)
You can make this more challenging by getting a partner to call out which item to pick up next, so you’re reacting not planning!

• Clock reach exercise (works balance across all movement planes: 12/6, 3/9, and diagonal o’clock positions (sagittal, frontal and transverse)) something most people forget to train! You can also make this exercise harder by getting a partner to shout out different colours, so your reacting and don’t know what is coming next!

• Catch the ball exercise (enhances reaction time, improves hand-eye coordination, boosts cognitive focus and improves dynamic balance). You can make this more challenging by going up on to the ball of your foot. By reducing the surface area, it allows your stabiliser muscles to work harder!

Ankle Sprains & Balance Training:

Also, these exercises are great for late-stage ankle sprain rehab to help restore neuromuscular control and strengthen muscle/ligaments at the ankle.
Research has shown that balance training as part of injury prevention programmes can reduce ankle injury rates by up to 36%, highlighting its importance for both rehab and sport performance.

References:
Hung YJ. Neuromuscular control and rehabilitation of the unstable ankle. World Journal of Orthopedics. 2015 Jun 18;6(5):434.

Al Attar WS, Khaledi EH, Bakhsh JM, Faude O, Ghulam H, Sanders RH. Injury prevention programs that include balance training exercises reduce ankle injury rates among soccer players: A Systematic Review. Journal of Physiotherapy. 2022 Jul 1;68(3):165-73.

Why not give them a try and let me know how you get on ⬇️ ‎

Let’s talk balance ⚖️ and why every athlete should train it!Balance is so important for:* Injury Prevention* Fall Preven...
24/05/2026

Let’s talk balance ⚖️ and why every athlete should train it!

Balance is so important for:
* Injury Prevention
* Fall Prevention in sport
* Optimising Sporting Performance

Stable vs Unstable Surfaces:
What the research says…

Rizzato et al. concluded that balance training on stable surfaces improves muscle strength, while training on unstable surfaces can maximise dynamic balance efficiency.

In addition, further research states that unstable surfaces may not directly target ankle proprioception. Instead it may help train the CNS to rely differently on various proprioceptive signals, which improves balance. Therefore, athletes that perform on unstable surfaces would benefit from this type of training (as this mimics the movement they experience in their sport).
However, unstable surface training is less suitable in the early stages of an ankle sprain due to impairments in proprioception and mechanoreceptors.

In my next post, I’ll be breaking down some fun, effective balance exercises you can add to your training, to help level up your athletic performance!

Stay tuned!

References: 
de Vasconcelos GS, Cini A, Sbruzzi G, Lima CS. Effects of proprioceptive training on the incidence of ankle sprain in athletes: systematic review and meta-analysis. Clinical rehabilitation. 2018 Dec;32(12):1581-90.

Brachman A, Kamieniarz A, Michalska J, Pawłowski M, Słomka KJ, Juras G. Balance training programs in athletes–A systematic review. Journal of human kinetics. 2017 Aug 1;58:45.

Rizzato A, Bozzato M, Rotundo L, Zullo G, De Vito G, Paoli A, Marcolin G. Multimodal training protocols on unstable rather than stable surfaces better improve dynamic balance ability in older adults. European Review of Aging and Physical Activity. 2024 Jul 12;21(1):19.

Han J, Anson J, Waddington G, Adams R, Liu Y. The role of ankle proprioception for balance control in relation to sports performance and injury. BioMed research international. 2015;2015(1):842804.

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A really lovely review, thank you ✨
24/05/2026

A really lovely review, thank you ✨

Hip Mobility Exercises to unlock tight Hip joints (Part 1/Initial stage)🧘🏻‍♀️✨As we age, maintaining mobility becomes mo...
24/05/2026

Hip Mobility Exercises to unlock tight Hip joints (Part 1/Initial stage)🧘🏻‍♀️✨

As we age, maintaining mobility becomes more important than ever! Mobility is essential for preserving independence/functional longevity, injury prevention and overall wellbeing!

Hip movement starts with the pelvis which acts as a ‘steering wheel’ for the hip joint (acetabulum). So where the pelvis is positioned matters, as it can directly influence range and load distribution.

These days life is busy and movement often gets neglected. Therefore, it is essential to add mobility work to your daily routine!

To do this I would start with basic controlled movements through range to improve awareness.

Here are some step 1 fundamental exercises to restore functional movement in the hip joint:

1) Hip Flexor Dynamics

2) Moving Side Lunges

3) 90/90 Knee Rolls

4) Kneeling adductors

A PubMed article demonstrated that a lack/restricted hip mobility is strongly associated with hip, lumbar spine and lower extremity related pain/problems (as well as pathologies such as OA, FAI, labral tears). Additionally it further found that limitations in hip movement can negatively affect the whole entire kinetic chain.

Reference:
Reiman MP, Matheson JW. Restricted hip mobility: clinical suggestions for self‐mobilization and muscle re‐education. International journal of sports physical therapy. 2013 Oct;8(5):729.

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Irish dancers, this one’s for you 🩰✨Did you know this?An old but interesting study by Shippen et al. 2010 found that the...
24/05/2026

Irish dancers, this one’s for you 🩰✨
Did you know this?

An old but interesting study by Shippen et al. 2010 found that the force passing through the ankle joint when Irish dancing can reach up to 14x a dancer’s body weight! (Specifically when performing movements such as the Rock step).

• Whilst ground reaction force (GRF) can generate up to 4.5x a dancer’s body weight.

Therefore, building lower limb strength is essential to allow dancers to tolerate these high loads safely!🏋🏻‍♀️💪🏼✨

Comment ‘Paper’ ⬇️ and I will send you the study link!

Foot & Ankle Mobility/Strength Exercises 🦶🏼✨Here are some exercises to try for anyone who wants to improve the movement ...
24/05/2026

Foot & Ankle Mobility/Strength Exercises 🦶🏼✨

Here are some exercises to try for anyone who wants to improve the movement in their feet! These exercises help improve all movement planes in the ankle (Dorsiflexion, Plantar flexion, inversion/eversion) and also help strengthen the lower limb such as Tib anterior and the calf complex! Why not give these a try 😊

1) Releve Rises

2)Tib Raises

3) Resisted Theraband into dorsiflexion

4) Ankle Circles

5) Slanted Calf Raise

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