TFD Therapy

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TFD Therapy

Soft Tissue Therapy, Injury Rehab & Sports Massage.

23/06/2026

Benefits of Shockwave Therapy:
- Stimulates healing
- Reduces Pain
- Promotes cell regeneration

20/06/2026

Ankle injuries have forever been the bane of runners, so what makes them so susceptible and what are the most common causes of ankle injuries in running?

1. Overuse and training errors
Sudden increases in mileage, intensity, or frequency don’t allow tissues enough time to adapt. This is a classic cause for issues like Achilles tendinopathy or general ankle pain. Examples of this include returning to running after injury or after a significant period off running. Even for seasoned runners, training modifications such as adding hill sprints or interval training to quickly can overload the ankle complex.
2. Poor running mechanics
Biomechanical predispositions such as overpronation or supination can strain ligaments/tendons and also change the mechanical load throughout the carpal bones during each step. Weak hip or core control can also cascade down to the ankle, increasing injury risk.
3. Inadequate strength and stability
The ankle relies on stabilizing muscles to help maintain positioning and load in running to avoid excessive inversions/eversion. Weakness in these muscles or poor balance makes sprains, particularly inversion sprains, more likely. These are among the most common acute injuries in runners, often classified as ankle sprain.
4. Uneven or unpredictable surfaces
Running on different terrains, such as trail, cambered roads, potholes, or loose gravel increase the chance of awkward foot placement and altered gait.
5. Footwear issues
Worn-out, poorly fitted, lose cushioning and ill-support footwear can increase the chance of ankle injuries. Shoes that don’t match your gait can alter loading patterns and contribute to injury.
6. Limited mobility or flexibility
Restricted ankle dorsiflexion can shift mechanics and load, increasing strain on the ankle.
7. Fatigue
As muscles tire, coordination and posture deteriorate. Late in a run, you’re more likely to misstep or lose proper form, raising injury risk.
8. Previous injuries
Previous ankle injuries, such as sprains, can result in permanent soft tissue damage and instability and can increase the chance of reinjury up to 50%. However, this is significantly reduced with rehabilitation and therapy management.

18/06/2026

Sports massage is a deep form of soft tissue mobilisation. Often used to treat tight, aching muscles that have been challenged during exercise or for maintenance to prevent injury.

We now have even more options for sports massage, with the clinic open 7 days a week! You can book online, email or call us to book!

16/06/2026

Lower Body Cool Down Stretches Workout
- Laying quad stretch
- Laying hamstring stretch
- Pigeon glute stretch
- Kneeling hip flexor stretch

13/06/2026

Client review...
"Josh is very professional and thorough. I always feel very confident being treated by him." - Carole

11/06/2026

MEET THE TEAM Lauren Froud - Level 4 Sports Massage Therapist

Lauren joined the TFD team in 2026 and is qualified in Level 4 Sports Massage and Sports Taping. She is studying Physiotherapy at Oxford Brookes University and has a strong passion for sport, movement, and rehabilitation. Alongside her studies, Lauren has gained valuable pitch side experience with Abingdon United Women, providing sports massage, taping, and first aid support to athletes.

Having grown up playing football, she also has a passion for sports including rugby, surfing, and ultimate frisbee. Currently she enjoys strength training and running, which continue to fuel her interest in health and fitness, so you’ll see her around the gym too.

Her goal as a therapist is to help people regain their movement, confidence, and independence, enabling them to return to the activities and lifestyles they enjoy most.

09/06/2026

Calf Step Stretch:
Dropping heel off a step...
Option 1 - straight leg to target gastrocnemius
Option 2 - bent knee to target soleus

06/06/2026

Hydration and Injury Rehab...

Hydration plays a much more important part of musculo-skeletal recovery than people realize. Did you know?...

Hydration speeds up soft tissue injuries!

When we suffer a soft tissue injury such as a muscular tear, tendon strain or ligament sprain, our body immediately initiates cellular processes such as protein synthesis and collagen formation to repair the damaged tissue. These processes require an adequate fluid balance in order to transport nutrients, key cells and remove metabolic waste, all of which are directly impacted by how hydrated we are.

Cartilage and Intervertebral Discs are 70-80% water!

That’s right, the tissues that are constantly providing your joints with support and shock absorption require you to be hydrated to work effectively. Dehydration increases the chances of injuries such as meniscal injury or disc herniation and in cases of chronic dehydration can lead to early degenerative changes within the spine.

Hydration helps reduce inflammation!

Adequate hydration can help to remove inflammatory products from the tissues by assisting in circulation and lymphatic drainage.

Hydration has as impact of pain!

Hydration is now strongly linked to the body’s pain perception and fatigue. Dehydration can increase the perception of pain, increase headaches/fatigue and reduced cognitive focus which is important when regulating ourselves through recovery.

The key message is to ensure that you are consuming plenty of fluids (recommendation 2 litres of fluid/water) spread throughout the day to maintain full function and to help stick to your rehab goals.

04/06/2026

MEET THE TEAM
Sam North - Level 3 Sports Massage Therapist

Sam began his career at TFD, starting initially through work experience at just 15 years old. Since then, he has continually invested in developing both expertise and practical experience, completing his Level 2 Fitness Instructor qualification in 2021 and his Level 3 Personal Training qualification in 2023.

Alongside his core qualifications, he is certified in strength and conditioning, kettlebell training and as a diet and nutrition advisor. He also holds qualifications in mental health awareness and first aid.

Sam qualified as a Level 3 Sports Massage Therapist in 2026, so he can offer a well-rounded approach to client development, focusing not just on training, but also recovery and injury prevention.

02/06/2026

Ankle Stability Workout:
- Single leg calf raise
- Single leg floor touch
- Bosu balance
- Tip toe walking

Address

TFD Health & Fitness, Grove Business Park, T2 Southern Unit
Wantage
OX129FA

Telephone

+441235772995

Website

https://tfdgym.co.uk/tfdtherapy/

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