Myos & Motus

5 mobility areas most people completely ignore - until something goes wrong.

Thoracic spine. Your upper back is supposed to rotate and extend. When it doesn’t, your lower back and neck compensate. That’s where the pain shows up - not where the problem is.

Hip internal rotation. This one is massively underrated. Limited hip IR puts stress on your knees, lower back, and is a big factor in running injuries. Most people have never even tested it.

Ankle dorsiflexion. If your ankle can’t flex properly, your heel lifts, your knee caves, your hip drops. One stiff ankle changes everything above it.

Shoulder external rotation. Tight here and you’re loading your rotator cuff in a compromised position every time you reach overhead. Fine for a while - until it isn’t.

Neck rotation. Affects posture, contributes to headaches, feeds into upper back tension. Most people sit in the same position all day and wonder why it’s stiff.

You don’t need to work on all five at once. Pick the one that resonates, spend 10 minutes on it every day for two weeks, and notice the difference.

Which one jumped out at you? Save this and start there.

Don’t wait for it to get really bad before you do something about it.

I hear this constantly.

“I thought it would just settle.” “It’s been like this for months but I didn’t want to make a fuss.”

Early on, most MSK problems are straightforward. A few sessions, some targeted exercise, you’re back to doing what you love.

Leave it six months?

Now your body has adapted around the problem. Other areas have stiffened up to compensate. The movement patterns are ingrained. It’s a longer road back - and it doesn’t have to be.

Pain is a signal. Not a verdict.

Ignoring it doesn’t make the problem go away. It just means it gets louder until you can’t ignore it anymore.
If something’s been niggling - your back, your knee, your shoulder - move on it now. Not next month.
Early action is almost always easier, cheaper, and faster.

What finally made you decide to sort something out? Drop it in the comments.

It’s not a knee problem. It’s a control problem.

Going downstairs is an eccentric movement - your quad has to slowly lower your bodyweight against gravity. If it’s not strong enough to handle that load, your knee takes the hit instead.

That’s the sharp pain. The aching. The avoiding stairs altogether.

Most people rest it, maybe stretch it, hope it settles. It does - until they’re back on the stairs.

The actual fix is building eccentric quad strength. Slow, controlled, single-leg work. Teaching your muscle to absorb what it’s supposed to absorb.

It’s not complicated. But it has to be done consistently, and it has to be loaded progressively.

This is one of the most common things I see - and one of the most fixable.

Is it the going down that gets you, or does it hurt on the way up too? Drop it in the comments - the answer actually tells us a lot.

If you’ve ever been told your scan showed ‘wear and tear’ - this is for you.

Degenerative changes. Arthritis. Disc bulges.
It sounds serious. And I understand why it feels that way when someone hands you a report with those words on it.

But here’s what the research actually shows.
A huge percentage of people with those exact findings on their scans have zero pain. None. The changes were there - they just weren’t causing a problem.

Because pain isn’t just about what shows up on an image.

It’s about how you’re moving. How much load your body is handling. How strong the surrounding muscles are. And how your nervous system is interpreting all of it.

The scan gives us part of the picture. Not the whole thing.

This doesn’t mean your pain isn’t real - it absolutely is. It means there’s usually far more we can do than just accept it and manage it.

If you’ve been given a diagnosis like this and felt like that was the end of the conversation - it isn’t.

Drop a comment if this resonates. I read every one.

Eight weeks of pain. And feeling like nobody was actually listening.

That’s what one of my clients came in with recently.
Not just the physical stuff - though that mattered too. But the frustration of not being taken seriously. Of feeling like their concerns were being brushed past.
That changes from the moment you walk in here.
No rushing. No downplaying. No upselling you on things you don’t need. Just a proper conversation about what’s going on, how it’s affecting you, and what we’re going to do about it.

Here’s what they said:
“For the first time in eight weeks, I felt genuinely listened to. From that very first appointment, I knew I had found someone I could trust.”

That’s what this should feel like.

If you’ve been dealing with something for weeks and still don’t have a clear answer - or you’ve just not felt heard - that’s reason enough to come in.

Message me INFO and I’ll tell you how I can help.

Don’t stretch your hamstrings before training.
I know that sounds wrong. But static stretching doesn’t protect them - it just makes them feel looser.

Here’s what actually does:
Load them long. Romanian deadlifts over leg curls every time.

Nordic hamstring curls. Uncomfortable. Proven to cut injury risk by nearly half.

Build volume slowly. Your tendons adapt slower than your muscles - rush it and something gives.

Train them fresh. Not at the end of a session when you’re already cooked.

Most hamstring injuries happen in the last 20 minutes of a game. That’s a fatigue problem. And the fix is strength - not more stretching.

Pre-season is the window. Use it right.
What does your hamstring training actually look like right now? Drop it below.

If you’ve come off an injury, gone back to training, and it’s come back within weeks - this will help. Most people treat pain as the problem. It’s not. Pain is the signal. The actual problem is what caused it in the first place. Here’s what I see every week in clinic. Someone gets treatment, feels better, and goes straight back to doing exactly what loaded that structure before. No strength work. No gradual return. Just - back to it. Three weeks later, they’re sitting in front of me again. The tissue healed. The capacity didn’t rebuild. That’s the difference. Whether you’re a weekend runner, a footballer, or someone who just wants to carry the shopping without wincing - you can’t just wait for pain to go away. You have to rebuild load tolerance too. So ask yourself honestly: did you actually rehab it? Or did you just rest it? Drop a comment - I’d love to know which one applies to you.

The worst advice I could give a client!

Complete rest is very rarely the answer to solve MSK problems - if that is what you’re being advised ensure you question to understand their reasoning.

If you are unsure about what to do with your injury, drop me a message and I’ll help advise!

12 weeks ago she couldn’t run at all. And booked a Free Pain Assessment.

She came in with persistent pain across her knee, calf, and hip. No answers. Just a problem that wasn’t going away.

We diagnosed IT band syndrome, built a plan - physio, sports massage, targeted strengthening - and set a 12 week target to get her back running pain-free.
She messaged me this morning. 12 weeks exactly.
Completely pain-free.

This is why getting the right diagnosis matters. Not guesswork. Not just treating the symptom. Finding what’s actually going on and building a programme around it.

If you’ve been carrying something that isn’t shifting - or you’ve tried other avenues and not got the result you were after - drop INFO in the comments or send me a DM.

Premier League footballer S&C work, explained by a physio.

Most players warm up and hope for the best. This is what it actually looks like when preparation is done properly.

Every phase has a purpose. Every phase feeds the next.

⬇️ Drop a comment if you want this broken down further.

Credit doing great work with