Leigh Therapy Centre

11/08/2026

07/08/2026

Rolling your foot on a frozen water bottle feels nice for 10 minutes… but it will NEVER fix your heel pain. 🛑🧊

Here’s why: Plantar fasciitis isn’t actually an inflammation problem—it’s a tissue capacity issue.

Ice simply numbs the nerve endings temporarily. It does nothing to rebuild the structural strength of your plantar fascia so it can handle your daily walking, running, or standing.

If you want those sharp, stabbing first steps in the morning to go away, you have to load the tissue correctly.

Enter the Toe-Windlass Calf Raise:
Place a rolled-up towel underneath your big toe to keep it extended.
Slowly raise up on your calf for 3 seconds.
Slowly lower back down for 3 seconds.
Perform 3 sets of 10 reps every other day.
This engages the windlass mechanism, forcing the arch of your foot and the plantar fascia to build real load tolerance.

Stop numbing the symptom. Start rebuilding the tissue. 🎯

📌 Save this post for your next workout!
🔗 Ready to get rid of heel pain for good? Tap the link in my bio for a free assessment.

03/08/2026

SAVE THIS FOR YOUR NEXT MEAL!

1. Tongue to roof of mouth (behind front teeth).
2. Open mouth halfway (keep tongue stuck!).
3. Perform a gentle chin tuck.
4. Repeat 10x before eating.

29/07/2026

Runner’s knee isn’t actually a running problem… and you don’t even need to be a runner to get it. 🏃‍♂️❌
If you’ve been icing your kneecap, wearing a sleeve, or resting for weeks with zero progress—this is why.
Your kneecap (patella) is supposed to slide smoothly in a specific groove every time you bend your leg. But when your hip abductors are weak, your thigh bone collapses inward, pulling the kneecap out of alignment and grinding the cartilage underneath.
Treating the knee when the hip is the driver is why people stay stuck in pain for months.
Want to fix the actual root cause?
🔗 Tap the link in bio for a free assessment.

24/07/2026

Tingling or pain down your arm? Try this position right now.

If it eases your symptoms even slightly — your neck is the source. Not your arm.

Save this. 📌 Free assessment link in bio.

21/07/2026

Rolling the same ankle repeatedly isn't bad luck — your brain has lost the ability to sense where your foot is in space.

Save this and send it to someone who keeps going over on the same ankle. 📌

Free assessment link in bio.

16/07/2026

Resting sciatica isn't always the answer — and for a lot of patients it makes things worse. The sciatic nerve needs to move.
Save this and send it to someone who's been told to just rest and wait it out. 📌
Free assessment link in bio.

14/07/2026

Tennis elbow isn't a tennis problem — and after six to eight weeks it's not an inflammation problem either. The tissue itself has changed, which is why rest and anti-inflammatories stop working.
Try the test in this video. If that movement reproduces your elbow pain — it's worth getting properly assessed.
Save this and send it to someone who's been putting up with this for months. 📌
Free assessment link in bio.

11/07/2026

I spend more time on laptops now than I ever have done - Shout out to Cliniko for allowing us to make templates and speed the process up!