Physio on the River

Physio on the River A one stop physiotherapy clinic for the treatment of everyday aches and pains and injury management

Run by Diana Wilson, Physio on the River is celebrating 20 years in business.

Best exercise ever? Adding squats to your daily exercise programme can, as you age, help to support joint health and boo...
23/04/2026

Best exercise ever? Adding squats to your daily exercise programme can, as you age, help to support joint health and boost functional strength. So says Natalya Alexeyenko and many other personal fitness trainers. They are “an excellent way to assess the body’s joint mobility and core stability.” 
1. Set your stance: Stand with feet shoulder-width apart, toes slightly turned out.
2. Engage your core: Maintain a neutral spine and brace your core throughout the movement.
3. Focus on depth: Lower your body until your thighs are parallel to the floor or as deep as your mobility allows, ensuring your knees track over your toes.
4. Weight distribution: Keep the weight in your quads and hips rather than shifting onto your toes or knees.
5. Controlled movement: Descend slowly and push through your heels to return to the starting position, avoiding momentum.
6. Breathing: Inhale as you lower and exhale as you push back up.
For 51 to 60 year olds, aim for 25 repetitions for men and 20 for women, while for those aged over 61, says Natalya, x5 to x15 squats will help to ‘maintain mobility and reduce the risk of falls’. And working towards fall prevention is key advice that physiotherapists promote to all clients. At Physio on the River we also offer several classes for balance & strength: call our Reception Team 𝗼𝗻 𝟬𝟮𝟬𝟴 𝟴𝟳𝟲 𝟱𝟲𝟵𝟬 to find out more.
Read more about the benefits of squats and how to execute them:
https://www.healthline.com/health/exercise-fitness/squats-benefits -worked
LINK: https://www.dailymail.co.uk/health/article-14309603/number-body-squats-experts-age-health-fitness.htm

Don’t forget, our SUMMER TERM of exercise classes starts this week. Beginning with our popular FLexercise class on Thurs...
14/04/2026

Don’t forget, our SUMMER TERM of exercise classes starts this week. Beginning with our popular FLexercise class on Thursday 16th April. If you have yet to sign up or would like to join a class, please call our Reception team now on: 020 8876 5690.
We have one or two places left in a couple of our classes, including Balance & Strength on a Monday & Saturday morning and Men’s Pilates on Wednesdays.
The Summer Term will run through until 25th July. Alternatively, please do pop in to the clinic or call our Reception Team for further information. Timetables are also available on our website.
If you have already signed up with us for the Summer Term, a very big thank you from everyone at the studio. We hope you have had an enjoyable break over Easter and we look forward to seeing you back in class.
For anyone who maybe new to us or the area, just so you know: in addition to our Physiotherapy services, Physio on the River specialises in small group, exercise classes (maximum 6 attendees per class) to ensure you receive plenty of personal attention.
Our classes include mat Pilates, Yoga, Balance & Strength, movement to music (FLexercise and Dance, Tone & Stretch). Plus Personal Training (with George) and personal physio rehab training (with Conor) for anyone looking to strengthen or rehabilitate a particular area of the body or who might be training for an event such as the London Marathon.

Are you looking for a Sports & Therapeutic Massage with someone who has a deep understanding of runners and aims to help...
17/03/2026

Are you looking for a Sports & Therapeutic Massage with someone who has a deep understanding of runners and aims to help you prevent injury (wherever possible?). Then please welcome Sarah Macmillan to Physio on the River, who has become a strong addition to our team.
As a keen hill-runner, Sarah is particularly interested in the importance of prehabilitation and soft tissue health maintenance, with a focus on injury reduction and prevention. Anyone currently training for the London Marathon may find this particularly useful in the lead up to the event in April.
Sarah is qualified to ITEC Level 4 in Sports Massage Therapy, having trained at St Mary’s University. (To complement her skills, Sarah also trained in Myofascial Release: the John Barnes Technique).
Appointments are available now with Sarah on a Monday afternoon and evening (2.30pm to 8.30pm, perfect for anyone who would like an after-work treatment); and a Friday morning from 8am.
You can either book online via our website or call our Reception Team now on 0208 876 5690.

Do you struggle to stand up from a seated position? Or do you ever lose your balance when going from sitting to standing...
09/02/2026

Do you struggle to stand up from a seated position? Or do you ever lose your balance when going from sitting to standing? Following on from our previous post - that standing more could be good for you – here we focus on how to stand up (even if you don’t currently find it a challenge).
Learning how to do a Sit-to-Stand exercise could help you improve your lower body strength and general mobility too. This is particularly important once you are past 50.
Additionally, exercises to strengthen your core, thighs, hips, and rear, offers many benefits, such as:
• Improved ability to do everyday activities, such as sitting down, standing up, or climbing stairs without pain
• Better balance (which can also help promote independence for some older adults)
• Increased mobility, especially in the knees, hips, and ankles
• Improved muscular endurance
• Easier recovery from a hip or knee injury or surgery
*Find out more by following the link below, where Hinge offer a few top tips on how to stand up from a sitting position. Alternatively, why not book an appointment today with us, either to see one of our experienced physiotherapists or a personal trainer. After an assessment to judge your current levels of fitness they can show you how to execute the exercises correctly and put together a personalised programme for you to practice at home.
LINKS
*https://www.hingehealth.com/resources/articles/sit-to-stand

How often to do you physically stand up? Did you know that sitting down for too long during the day can harm your heart,...
05/02/2026

How often to do you physically stand up? Did you know that sitting down for too long during the day can harm your heart, even if you are active at other times?
“Spending more than 10-and-a-half hours sitting, reclining or lying down during daytime hours could increase the risk of dying from heart failure, a heart attack or stroke – even if you do the recommended levels of exercise”, a recent US study* has suggested. Analysis revealed that the ‘threshold’ of 10.5 hours of sitting per day, was critical - “the risk of dying from these causes rose significantly in people who sat, reclined or lay down for more than 10.6 hours a day”. This was even true for participants “who met the recommended 150 minutes of moderate-to-vigorous exercise per week”.
If you tend to over-estimate how much exercise you do and under-estimate how long you are sedentary, then try using a tracker on a digital device (eg. a fitness watch). Even simple measures such as moving the TV remote so you must stand up to change channels or set an alarm on your phone to remind you to move, even for a few minutes (make a cup of tea or to stretch), could make all the difference. For any office workers, consider a ‘standing desk’. Use every opportunity to stay standing rather than sit down (on the tube for example, or in a work meeting if acceptable). And when you do sit down, stand up again before sitting down once more (without using your hands if possible).
If you’d like tips and advice on how to incorporate more movement into your daily life, or how to become more active even if you hate exercise, then come and see one of our physios or physical instructors. At Physio on the River, we run several classes aimed at building balance & strength. We even have a fun FLexercise class aimed at the over 50’s which doesn’t seem like exercise at all. Please contact our Reception Team for further details.
𝗟𝗜𝗡𝗞𝗦 & 𝗦𝗢𝗨𝗥𝗖𝗘𝗦
*Researchers from Massachusetts General Hospital analysed data from fitness trackers that captured movement over seven days for nearly 90,000 British people
www.bdiusa.com/products/sequel-20-6152-large-modern-executive-height-adjustable-standing-desk

Read why ‘Eating more plant-based foods’ is good advice for us all to follow, and why 30+ is the magic number. Posted by...
03/02/2026

Read why ‘Eating more plant-based foods’ is good advice for us all to follow, and why 30+ is the magic number. Posted by Sharon Kallos, who is the in-house expert nutritionist at Physio on the River. See Blog posts on our website: https://www.physio-on-the-river.co.uk/blog
“Suggesting we aim to include at least 30-different plant-based foods, every week, to our meals has become popular advice recently. This movement is based on a 2018 study from the ‘American Gut Project’ which analysed the gut microbiome of over 10,000 participants” says Sharon. The post includes a general overview and some quick wins and tips to get you started with links for further reading if you’d like to learn more about this popular subject.
Learn more about Sharon Kallos, Registered Associate Nutritionist, on her website: www.kallosnutrition.com
trainingsupport eatwelltrainbetter

Do you have an active lifestyle? If so, then physiotherapy could be key to getting the most out of exercise and sporting...
13/01/2026

Do you have an active lifestyle? If so, then physiotherapy could be key to getting the most out of exercise and sporting life while avoiding injury. Prevention is key and we can help by running you through a physical ‘MOT’ before you start any new sporting or exercise programme.
We offer Bronze, Silver or Gold level MOT’s which include an initial assessment plus a varied programme depending on your goals and physical condition when starting out.
If however, you have already suffered a sporting injury, the sooner you seek the correct treatment the better before the injury changes from acute to chronic. From a seemingly simple sprained ankle... to Plantar Fasciitis; Tennis Elbow; Rotator Cuff tears; Tennis Knee; and a wide variety of lower back pain... our experienced team is here to help.
𝗖𝗮𝗹𝗹 𝗼𝘂𝗿 𝗥𝗲𝗰𝗲𝗽𝘁𝗶𝗼𝗻 𝗧𝗲𝗮𝗺 𝗻𝗼𝘄 𝗼𝗻 𝟬𝟮𝟬𝟴 𝟴𝟳𝟲 𝟱𝟲𝟵𝟬 (𝘄𝗲 𝗮𝗿𝗲 𝗼𝗽𝗲𝗻 𝗳𝗿𝗼𝗺 𝟴𝗮𝗺 𝗶𝗻 𝘁𝗵𝗲 𝗺𝗼𝗿𝗻𝗶𝗻𝗴) 𝗮𝗻𝗱 𝗯𝗼𝗼𝗸 𝗮𝗻 𝗮𝘀𝘀𝗲𝘀𝘀𝗺𝗲𝗻𝘁 𝗼𝗿 𝗮 𝗠𝗢𝗧 𝗻𝗼𝘄. 𝗪𝗲 𝗲𝘃𝗲𝗻 𝗵𝗮𝘃𝗲 𝘁𝘄𝗼 𝗳𝗮𝗯𝘂𝗹𝗼𝘂𝘀 𝘀𝗽𝗼𝗿𝘁𝘀 𝘁𝗵𝗲𝗿𝗮𝗽𝗶𝘀𝘁𝘀 𝘄𝗵𝗼 𝗼𝗳𝗳𝗲𝗿 𝘁𝗵𝗲𝗿𝗮𝗽𝗲𝘂𝘁𝗶𝗰 𝗺𝗮𝘀𝘀𝗮𝗴𝗲𝘀 - 𝘁𝗵𝗲 𝗽𝗲𝗿𝗳𝗲𝗰𝘁 𝗰𝗼𝗺𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝗮𝗿𝘆 𝘁𝗿𝗲𝗮𝘁𝗺𝗲𝗻𝘁.

Walking is good for you, it’s undeniable. It’s also free and accessible, for most of us. And if you walk with a friend t...
09/12/2025

Walking is good for you, it’s undeniable. It’s also free and accessible, for most of us. And if you walk with a friend then you are adding sociability and motivational benefits too.
Aiming for the ubiquitous 10,000 steps a day (a Japanese marketing myth by the way), can help simply to give you a target to aim for. However, research suggests that 4 to 5,000 steps is just as effective. Focussing on being outside and on the move for a minimum of 20 minutes a day - preferably surrounded by some form of nature and exposed to natural light - can lead to life changing benefits*.
𝗪𝗮𝗹𝗸𝗶𝗻𝗴 𝗰𝗮𝗻:
*Elevate your mood
*Reduce the risk of chronic disease
*Increase low-impact movement
*Boost cardiovascular health
*Exercise without increasing hunger
*Help support weight management
*Encourages you to incorporate accessible movement throughout the day
*Can promote improved sleep quality
*Reduce levels of stress & anxiety
This activity not only strengthens the muscles in your legs and core but also contributes to improved bone density. Walking is especially beneficial for anyone at risk of osteoporosis, as it is a weight-bearing exercise that helps maintain bone strength without the elevated risk of injury (compared to running, for example)**.
*𝗥𝗲𝗮𝗱 𝗺𝗼𝗿𝗲 𝗮𝗯𝗼𝘂𝘁 𝘁𝗵𝗲 𝗯𝗲𝗻𝗲𝗳𝗶𝘁𝘀 𝗼𝗳 𝘄𝗮𝗹𝗸𝗶𝗻𝗴, particularly over long distances: https://maximumadventure.com/2022/08/17/benefits-of-walking-long-distance-backed-by-science
**𝗥𝗲𝗮𝗱 𝗺𝗼𝗿𝗲 𝗮𝗯𝗼𝘂𝘁 𝗰𝗼𝗺𝗽𝗮𝗿𝗶𝗻𝗴 𝘁𝗵𝗲 𝗯𝗲𝗻𝗲𝗳𝗶𝘁𝘀 𝗼𝗳 𝘄𝗮𝗹𝗸𝗶𝗻𝗴 𝘃𝗲𝗿𝘀𝘂𝘀 𝗿𝘂𝗻𝗻𝗶𝗻𝗴: https://www.bjc.org/news/walking-vs-running-health-which-better-you
At Physio on the River, our physiotherapists can help put you through your paces (for an injury prevention assessment). Or why not book a couple of sessions with George, our Personal Trainer? If a class seems too organised for you then walking daily could be the answer. 𝗖𝗮𝗹𝗹 𝗼𝘂𝗿 𝗥𝗲𝗰𝗲𝗽𝘁𝗶𝗼𝗻 𝗧𝗲𝗮𝗺 𝗻𝗼𝘄 𝗼𝗻 𝟬𝟮𝟬𝟴 𝟴𝟳𝟲 𝟱𝟲𝟵 to find out more.

Weight lifting is highly recommended by many health professionals, as a major contributor to staying healthy in later li...
26/11/2025

Weight lifting is highly recommended by many health professionals, as a major contributor to staying healthy in later life. But just how much weight is the right weight?
And are you looking to build strength or endurance? Are you in fact doing any kind of strength training at all?
If you are aiming to ward off injury during your exercise regime or favourite sport, or looking to improve your muscle strength and ability to balance well, then you need to incorporate regular strength training sessions. However, “stepping into the gym to use anything other than a treadmill can be overwhelming, especially if you’re unfamiliar with the weight room” and unsure how to use the correct weights in the first place, says Brad Schoenfeld*
At Physio on the River we have experienced instructors who can help devise a personalised programme for you, based on your goals and current physical ability. Sign up for a course of Personal Training sessions with George Palmer at Physio on the River, and you will discover the correct weights and loads for you. (For example, anyone over 60 should ideally be lifting heavier weights but for fewer repetitions.)
We are currently offering a 10% discount for anyone who books a block of six this Spring. 𝗖𝗮𝗹𝗹 𝗼𝘂𝗿 𝗥𝗲𝗰𝗲𝗽𝘁𝗶𝗼𝗻 𝗧𝗲𝗮𝗺 𝗻𝗼𝘄 𝗼𝗻 𝟬𝟮𝟬𝟴 𝟴𝟳𝟲 𝟱𝟲𝟵 to find out more.
*𝗦𝗼𝘂𝗿𝗰𝗲: Brad Schoenfeld, Ph.D., C.S.C.S., an associate professor of exercise science at Lehman College in New York,
𝗟𝗜𝗡𝗞: www.runnersworld.com/training/a29504263/how-much-weight-should-i-lift
𝗜𝗻𝘁𝗲𝗿𝗲𝘀𝘁𝗶𝗻𝗴 𝗮𝗿𝘁𝗶𝗰𝗹𝗲: www.dailymail.co.uk/health/article-13543611/Weight-lifting-key-staying-healthy-70s-just-year-pumping-iron-cut-body-fat-boost-strength-long-term-experts-reveal.html

Exercise classes at Physio on the River are about more than simply “keeping fit”. They all contribute to the ability to ...
25/11/2025

Exercise classes at Physio on the River are about more than simply “keeping fit”. They all contribute to the ability to move freely through a normal, pain-free range of movement that we take for granted in our 20’s and 30’s. The benefits of mobility and flexibility as we age are indisputable:
As a fellow physiotherapist, Phil Daoust, succinctly put it in a recent article in the Guardian: “…mobility is your ability to move your joints actively rather than passively. Flexibility and gravity will get you down on to the toilet; it’s mobility that will get you back up again.” The longer you remain flexible and mobile the better, to ensure independent living is possible into older age.
Ask one of our Physiotherapists about a ‘Sit and Reach’ test which measures the flexibility of the lower back and hamstring muscles. “It is considered an important assessment because tightness in these areas can contribute to issues like lower back pain and poor posture.” We can put you through your paces during one of our physical MOT assessments prior to joining a group class and suggest home exercises to practice. (Injury prevention being always better than cure.)
Then continue the good work by signing up for Pilates, Yoga or a Balance & Strength class. Find out more about our Summer Classes on our website or contact 𝗼𝘂𝗿 friendly 𝗥𝗲𝗰𝗲𝗽𝘁𝗶𝗼𝗻 𝗧𝗲𝗮𝗺 𝗼𝗻 𝟬𝟮𝟬𝟴 𝟴𝟳𝟲 𝟱𝟲𝟵𝟬.
LINK: read more at ‘Mobility masterplan! 10 essential exercises for a strong, active, happy life – whatever your age’ Guardian, UK
LINK: https://toneopfit.com/blogs/mobility-vs-flexibility (understand the differences between mobility and flexibility)
LINK: https://trainingstation.co.uk/blogs/news/sit-and-reach-test

Our intrepid director has just won a prestigious croquet tournament - only lady amongst 13 men. Whoop!
25/05/2025

Our intrepid director has just won a prestigious croquet tournament - only lady amongst 13 men. Whoop!

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London

Opening Hours

Monday 8am - 8pm
Tuesday 8am - 8pm
Wednesday 8am - 8pm
Thursday 8am - 8pm
Friday 8am - 6pm
Saturday 8am - 1pm

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+442088765690

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