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Myos & Motus MSK rehab & recovery for active adults in pain. From rehab back to performance. Book via website.

07/10/2026

Knee puffed up after the game? Don’t just ice it and crack on.

Swelling isn’t a sore muscle. It’s the joint telling you something inside is irritated.

When it came on matters.

Twisted it, felt a pop, and it blew up within a couple of hours? Get it assessed properly, and soon. Fast swelling like that can point to something like a ligament injury.

Slow puffiness that turns up the next morning, after games or big sessions? That’s often a knee being asked to do more than it can handle right now. Could be the meniscus. Could be the cartilage. Could be load. Worth knowing which.

I see this loads in footballers and rugby players around Norwich. Strap it, ice it, play Saturday, swollen again by Sunday. Every week.

Managed. Never solved.

Get it checked sooner if:
It gives way on you.
It locks or catches and you can’t straighten it.
It swells after every single game.

Swelling isn’t something you get used to. It’s information. Use it.

Save this, and send it to the teammate who’s been icing the same knee for years.

rugbyinjury

05/10/2026

Leg pain doesn’t automatically mean a “slipped disc”. Even if a scan shows a bulge, that’s not the whole
story.

Watch to the end. The red flags matter.

03/10/2026

Most people only see a physio once something hurts.
But the VALD testing I use in rehab works just as well when nothing’s wrong.

Strength. Power. How you jump, land and push. Left and right.

Before a marathon block. Before a Hyrox. Before the season gets going.

Quick myth-bust. A difference between sides doesn’t mean you’re about to get injured. Everyone has
them. That’s normal.

What testing gives you is a baseline. Real numbers. So we know where you’re starting and what’s worth
building.

Then we retest, and you see the numbers move. No guesswork.

It’s the same kit professional clubs use. Available in Norwich and Wymondham.

If you take your training seriously and want to know where you actually stand, this is for you.

Message INFO and I’ll tell you how it works.

01/10/2026

“3 visits in with Jack. Listens, works with you, great training programs. Runs on time, good for getting back to you. I’ve been chasing issues for about 6 years now. And I think I’ve finally found someone who can work with where I want to be, and how I’m actually feeling. Rather than standard basic stretching and exercises, getting a tailor-made workout where you can check back to him if things are not feeling great. Top Lad.”

Been stuck with something for a while? Message INFO.

Bannatyne’s Norwich and Sugg’s Gym Wymondham.

30/09/2026

Shoulder fine in the day, awful at 2am?

Here’s why night pain happens, and why sleeping on the other side isn’t the fix.

25/09/2026

Stiff in the morning, but fine once you’ve warmed up?

That’s one of the classic signs of a tendon problem.

It could be your Achilles. Just below the kneecap. Or high up in the hamstring, right under the glute.

It’s stiff first thing, then it eases off. You play the game, you feel fine. Then it’s back the next morning. Or it flares a few hours after you’ve cooled down.

Most people do the same thing. They rest it for a few weeks. It feels better. They go straight back into full training and it flares again.

That’s because resting takes away the exact thing a tendon needs to get stronger, which is load.

What actually works is progressive loading. You start with specific exercises at a level the tendon can handle, then build them up week by week. That’s how you get pain-free and stay on the pitch.

You don’t need months off. You need a plan.

If this sounds like you, book a free pain assessment. Link’s in my bio. I’m at Bannatyne’s Norwich and in Wymondham.

23/09/2026

When you’re under pressure, deadline at work, poor sleep, a difficult week, you probably notice your
pain feels worse. That’s not imagined. It’s physiological.

Stress activates your sympathetic nervous system. Your body enters a heightened state of alertness. Cortisol rises. Sleep quality drops. And your pain threshold, the point at which your nervous system fires a pain signal, lowers.

You become more sensitive. Things that wouldn’t have bothered you feel worse.

This is why treating pain purely as a physical problem often misses the point. Load, movement, and hands-on
treatment all matter. But so does sleep. So does stress. So does how much you’re asking of yourself outside
of training.

The best rehab programme in the world will underdeliver if the nervous system is in overdrive.
Treating the whole person, not just the body part, gets better results. That’s the approach I take. Link
in bio.

23/09/2026

That niggle you’ve had since the summer isn’t going to clear up on its own.

Shoulder, back, knee, hip, if you’ve been training around it for weeks, there’s usually a reason it keeps coming back.

I’m Jack, physio and sports massage. Free pain assessment, 30 mins, no commitment, just answers.

📍 Norwich (Thorpe) & Wymondham. Message me or follow the page.

BackPain KneePain RunningInjury

17/09/2026

Glute pain is one of those ones people put up with for months.

You sit on it at work. You feel it walking up stairs. You feel it after a game. And because it’s a bit vague and hard to point at, most people assume it’ll sort itself out.

This one came in with pain in the left buttock. We went through what she’d been doing, tested it properly, and worked out what was actually driving it. Then she left with exercises that target it.

That’s the bit people tell me makes the difference. Not the treatment itself. Knowing what’s going on and what to do about it.

You shouldn’t leave an appointment guessing.

She’s early in the process and already confident it’s going the right way. That’s how it should feel from session one.

If something has been niggling for weeks and nobody’s explained it properly yet, message INFO and I’ll tell you what a first session looks like.

Norwich and Wymondham.

16/09/2026

If your calves are always tight no matter how much you stretch or foam roll, there’s a good chance it isn’t a calf problem.

The calf doesn’t work in isolation. Every time your foot hits the ground that load has to go somewhere. If your foot and ankle aren’t absorbing it properly, your gastroc and soleus will.

Three things I see constantly in footballers.

Restricted ankle dorsiflexion. If the ankle can’t flex properly the calf works harder on every stride and every push off. That adds up fast across a session.

Overpronation. The foot collapses inward and the demand shifts onto the medial calf, changing how load travels up the leg.

Weak foot intrinsics. The small muscles that should share the load aren’t doing their job. So the calf picks it up.

Now add the demands of football. Synthetic surfaces. Cleated boots that restrict natural foot movement. High speed changes of direction. A lot of mileage in a week. You’ve got a calf that’s chronically overloaded.

Stretching gives temporary relief because it briefly drops the tension. It does nothing about why the tension keeps coming back.

What actually helps is ankle mobility work, foot strengthening and a proper look at how you’re loading the whole lower limb.

Constant calf tightness, shin stiffness, maybe some Achilles soreness creeping in? Get your foot and ankle assessed. There’s usually a very clear answer.

Free pain assessment, link in bio.

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Bannatyne's Health Club & Spa, Northside Business Park
Norwich
NR70HT

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