Benji Physio

Benji Physio www.benjiphysio.co.uk | Sports physiotherapy
Back and Neck pain
Muscle and Joint pain
Post-operative physiotherapy
Sport massages

Recover from your operation or your injury | Decrease your pain | Get better | Stay fitter in the long-term | Back Pain | Pre- and Post-op programmes | Sports Injuries | Women's Health | check our website!

Is your body ready for the gardening season? 🏡🌷After a long winter, the weather improves – and suddenly you've spent a f...
31/07/2026

Is your body ready for the gardening season? 🏡🌷

After a long winter, the weather improves – and suddenly you've spent a full day in the garden, digging, lifting, bending, carrying....

The intention is good, but is your body prepared for it?

That’s often when the pain starts.

Not because gardening is “bad for you”, but because your body isn't ready for it – yet.

And the good news: You just need a little bit of the right preparation to make a huge difference. No gym time needed!

Just follow these simple exercises:
• Deadlift patterns → to build strength through your lower back and hamstrings for lifting
• Pulling exercises → to support your back and shoulders with repetitive tasks
• Grip strength work → for tools, carrying, and sustained hand use
• Lunges → to make getting up and down from the ground easier and safer

Because a little preparation now can save weeks of pain later.

Happy gardening!

Most physios will tell you what's injured. We want to know why.Because treating the injury without understanding the cau...
29/07/2026

Most physios will tell you what's injured. We want to know why.

Because treating the injury without understanding the cause is like fixing a leak without finding the source: It works – until it doesn't.

At Benji Physio, every assessment starts by building a clear picture of two things: what your body is being asked to do, and what it's currently capable of. The gap between those two things is almost always where the problem lies.

Find the gap. Close it. Stay better.

That's how we get results that actually last. 💪

26/07/2026

Your knee hurts every time your mileage increases.

Your Achilles keeps flaring up.

Your calf never quite feels right.

There is usually a reason.

Our Running Injury Assessment is designed to help runners understand why pain has developed and what needs to change to get them back to consistent training.

The assessment includes:

🏃 Detailed injury assessment
🏃 Running history and training review
🏃 Strength and movement testing
🏃 Ochy running analysis
🏃 Personalised rehabilitation plan

No generic exercises.

No guesswork.

Just a clear understanding of what's happening and a plan to move forward.

DONKEY BRAE RUN - SUNDAY 26th JULY - PLACES AVALABLEThis iconic 7-mile race starting at Silver Sands in Aberdour, trunin...
26/07/2026

DONKEY BRAE RUN - SUNDAY 26th JULY - PLACES AVALABLE

This iconic 7-mile race starting at Silver Sands in Aberdour, truning at Dalgety Bay and return to Aberdour via the epic Donkey Brae returns this Sunday.

It is with great pleasure we are supporting this great event. Can you beat Benji's PB (50:07)?

The organisators told us that there are still places available. So if you fancy a nice run following the Fife Coastal Path and take part in the Aberdour Festival, this is for you.

You can register online (preferably) or on the day.

Worried about Tennis Elbow? 🎾 Here are the main causes:1. Repetitive Movements:Doing activities that repeatedly involve ...
24/07/2026

Worried about Tennis Elbow? 🎾 Here are the main causes:

1. Repetitive Movements:
Doing activities that repeatedly involve gripping, flexing, or swinging the wrist and fingers can strain the tendons attached to the inner side of the elbow.

2. Sports and Activities:
While tennis can contribute, other sports like golf, weightlifting, or any activity with repetitive wrist and forearm motions can also cause golfer's elbow. We also see a lot of patients with shoulder weakness and poor posture at work, complaining of tennis elbow.

3. Improper Technique:
Using incorrect techniques during sports or activities like weightlifting can put too much stress on the tendons, leading to pain.

4. Equipment Issues:
Using the wrong or improperly sized sports equipment, such as golf clubs or tennis rackets, can contribute to the development of tennis elbow.

5. Muscle Imbalances:
Weakness or imbalance in forearm muscles can increase the risk. This may be due to poor conditioning or a lack of strength in certain muscle groups.

7. Occupational Factors:
Certain jobs requiring repetitive hand and wrist movements, like using tools or typing, may contribute to tennis elbow.

6. Age and Gender:
Tennis elbow is more common in individuals aged 30 to 50, and it tends to affect men more than women.

8. Poor Warm-Up or Conditioning:
Not warming up adequately before physical activities or insufficient muscle conditioning can raise the risk of injury.

Find more info on how to treat your tennis elbow/elbow pain on our website: https://www.benjiphysio.co.uk/tennis-elbow-treatment

We’re delighted to share that Ellie is now offering Women’s Health physiotherapy at Benji Physio.Ellie can provide confi...
23/07/2026

We’re delighted to share that Ellie is now offering Women’s Health physiotherapy at Benji Physio.
Ellie can provide confidential, individual support with:

• Pregnancy-related back, hip and pelvic pain
• Postnatal recovery
• Bladder leakage or urgency
• Pelvic organ prolapse symptoms
• Abdominal muscle separation
• Pelvic floor concerns
• Returning to running, the gym or exercise after childbirth

These symptoms may be common, but you do not simply have to put up with them. Ellie will listen to your concerns, help you understand what may be contributing to the problem and create a treatment plan suited to you and your goals.

Not sure whether Women’s Health physiotherapy is right for you? Contact our team for a confidential chat.

📞 07760 615804
📧 [email protected]
📍 Benji Physio, Dunfermline

Your recovery, designed for you!
22/07/2026

Your recovery, designed for you!

22/07/2026

Recover fully and stay that way with bespoke physiotherapy treatment that gets to the cause, not just the symptoms. Specialists in post-operative care, Sports injuries, Running injury, Gait assessment, back pain, sciatica and neck pain.

Meet the team 👋Here from James, one of our physiotherapists:"James is an experienced sports therapist turned physiothera...
20/07/2026

Meet the team 👋

Here from James, one of our physiotherapists:

"James is an experienced sports therapist turned physiotherapist in 2022 with a passion for helping people recover from injuries, manage chronic conditions, and improve their overall quality of life to become pain-free."

James has worked with a wide range of patients, from individuals with everyday aches and pains to professional athletes. With years of experience in the field, James has developed a deep understanding of the human body and how it works, allowing him to provide expert guidance on injury prevention, recovery, and rehabilitation.

As a physiotherapist, James has further expanded his knowledge and expertise, enabling him to diagnose and treat a wide range of conditions. James' treatments are tailored to each patient's specific needs, with a focus on evidence-based practice and achieving optimal results.

In addition to his work as a physiotherapist, James has a keen interest in weight lifting, strongman, crossfit, and martial arts. He understands the physical demands of these sports and is committed to helping athletes and fitness enthusiasts achieve their goals safely and effectively.

James takes a patient-centred approach to his work, building strong relationships with patients and collaborating with other healthcare professionals to ensure the best possible outcomes. He is committed to ongoing learning and professional development, staying up-to-date with the latest research, techniques, and treatments in his field.

Address

Queensferry View
Dunfermline
KY118HN

Telephone

+447760615804

Website

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