Flex Pilates and Physiotherapy

This week we're bringing out one of our Pilates favourites, the Magic Circle!

This little circle can add challenge, create stability and help you find that all-important connection through your core and whole body.

Used in different ways, it can challenge the legs, glutes and upper body, or give you feedback and support to help you get more from an exercise.

Small prop, big possibilities. Let's see what our Magic Circle can do this week!

A little Flex reminder-
We’re taking a little pause this Bank Holiday Monday, so the studio will be closed.

We’ll be back open as usual on Tuesday, ready to get you moving again.

Enjoy the long weekend, take some time for yourself and hopefully enjoy a little sunshine too!

See you back on the mat Tuesday.

3 reasons your back pain keeps returning

Does your back pain improve, only to come back a few weeks or months later?

You might be treating the symptoms without addressing the factors that are contributing to them.

1. You're stopping your rehab as soon as you feel better
Pain improving doesn't necessarily mean your body is ready for everything you were doing before. Building strength, mobility and tolerance takes time, and consistency is key.

2. You're doing too much, too soon
Returning straight to heavy lifting, running or other activities after a flare-up can overload your back again. A gradual progression allows your body to build capacity without repeatedly pushing beyond its current tolerance.

3. You're not addressing the things that aggravate it
Long periods of sitting, poor recovery, sudden increases in activity or repetitive movements can all contribute to recurring symptoms. Understanding your triggers can help you manage your back rather than constantly reacting to flare-ups.

Recurring back pain doesn't mean your back is damaged or that you'll have to live with it forever.

A physiotherapy assessment can help identify what may be contributing to your symptoms and give you a structured plan to build strength, improve movement and return to the activities you enjoy.

If your back pain keeps coming back, it may be time to look beyond the latest flare-up.

Why do my feet hurt after walking?
If your feet ache after a walk, you're not alone. Foot pain is one of the most common problems we see in clinic, and it's not always caused by "wear and tear."

Here are some common reasons your feet may hurt after walking:

• Overloaded tendons -Tendons in the foot and ankle, such as the Achilles, tibialis posterior or peroneal tendons, can become irritated if they're being asked to do more than they're used to.
• Plantar fasciitis - Pain under the heel or arch is often caused by irritation of the plantar fascia, especially if it's worse with your first steps in the morning.

• Poor foot strength - The small muscles in your feet help absorb force and support your arches. If they're weak, other structures can become overloaded.

• Limited ankle mobility - Stiff ankles can change the way you walk, increasing the load through your feet, calves and knees.

• Unsupportive footwear - Shoes that don't provide enough support for your activity or foot shape can contribute to discomfort after walking.

The good news is that most foot pain responds well to physiotherapy. We'll assess how your feet, ankles, knees and hips work together to identify what's causing your symptoms. Treatment may include hands-on therapy, strengthening exercises, mobility work, gait analysis and advice on footwear and activity.

If your foot pain is stopping you from enjoying walks, exercising or getting through your day comfortably, don't ignore it. The sooner it's assessed, the sooner you can get back to moving pain-free.

Book an appointment with our team and let us help you get back on your feet.

This week we're bringing out a firm Flex favourite, the soft ball!

It might be small, but it can make a big difference to your Pilates practice. Used in different ways, the soft ball can add challenge, help create stability and give your body the support it needs to get the most out of each exercise.

Whether we're squeezing, balancing, supporting or challenging, we'll be exploring how one little prop can change the way an exercise feels.

Small ball, lots of possibilities!

Why does my back hurt after sitting? 🤔

Do you stand up after working at your desk, driving or watching TV and feel like you need a few steps to "straighten up"?

You're definitely not alone.

The good news? Sitting isn't the enemy. Staying in the same position for too long usually is.

Here are a few reasons your back might ache after sitting...

🪑 Muscle stiffness
Your muscles don't like staying still for hours. The longer they stay in one position, the tighter and stiffer they can become.

🦴 Stiff joints
The joints in your spine are designed to move. After sitting for long periods, it's completely normal for them to feel a little stiff when you first get up.

💪 Reduced strength
If the muscles supporting your back, core and hips tire quickly, your back may start to ache the longer you stay seated.

💻 Your workstation
A desk, chair or screen that's not set up properly can place extra strain on your back throughout the day.

🔄 A history of back pain
If you've had back pain before, your back can become more sensitive to prolonged sitting, even if there's no new injury.

The good news? Small changes can make a big difference.

✅ Get up and move every 30 to 60 minutes.
✅ Change your sitting position regularly.
✅ Keep active with walking or exercise.
✅ Build strength through your core, hips and back.

At Flex Pilates & Physiotherapy, we'll help identify what's really causing your back pain and create a treatment plan that's tailored to you. Whether it's hands-on treatment, targeted exercises or advice to keep you moving, we'll help you get back to doing what you enjoy.

🚨 If your back pain is stopping you from working, exercising or enjoying everyday life, don't ignore it. The sooner it's assessed, the easier it often is to get on top of it.

📩 Ready to move without the aches? Book an assessment with our team today.

👇 When does your back feel worst?

💻 After sitting at work
🚗 After driving
🛋️ After relaxing on the sofa
🏃 It actually feels better when I move

This week we're slowing things down with our Relax & Reset theme.

Life can be busy, and sometimes the best thing we can do for our bodies is take a moment to pause. Expect flowing Pilates, gentle mobility, mindful breathing and plenty of opportunities to release tension and reconnect with your body.

You'll still enjoy all the benefits of Pilates, with a little extra focus on moving well, switching off and leaving the studio feeling refreshed.

Take a breath, enjoy the movement and give yourself the chance to relax and reset.

Why does my knee click? 🤔

Ever noticed your knee clicking, cracking or popping when you squat, walk upstairs or stand up?

The good news is that, in most cases, a clicking knee is completely normal and doesn't mean you've damaged anything.

Here are a few reasons why it might be happening...

💨 Gas bubbles
Just like cracking your knuckles, tiny gas bubbles in the joint fluid can pop as your knee moves. It might sound strange, but it's completely normal.

🦵 Tendons moving
As your knee bends and straightens, tendons and ligaments can move over nearby bones, creating a clicking or snapping sensation.

💪 Muscle weakness
Weakness around your hips, thighs or calves can change the way your kneecap moves, making clicking more noticeable during squats, stairs or running.

🔄 Changes after an injury
If you've previously injured your knee or had surgery, scar tissue or changes in movement can make your knee feel noisier, even if it's healed well.

So... when should you get it checked?

🚨 If your knee clicking comes with any of these symptoms, it's worth getting assessed:

❌ Pain
❌ Swelling
❌ Locking or catching
❌ Giving way
❌ Difficulty fully bending or straightening your knee

At Flex Pilates & Physiotherapy, we'll assess how your knee moves, along with the strength and control of the muscles around it, to work out whether the clicking is simply normal or linked to an injury that needs treatment.

If your knee is stopping you from running, training or even trusting it in everyday life, don't just put up with it. The right assessment can make all the difference.

📩 Book an assessment with our team and let's get you moving with confidence again.

👇 Does your knee click?

👍 Yes, but it doesn't hurt
😬 Yes, and it's painful
🙅 No, never

Did you know there are different types of scars?

• Flat scars – These are the most common, healing as a fine line that gradually softens and fades over time.

• Hypertrophic scars – Raised, thicker scars that stay within the boundaries of the original wound. They can sometimes feel tight, itchy or uncomfortable.

• Keloid scars – Raised scars that continue to grow beyond the original wound. These are less common and can continue to develop over time.

• Atrophic (sunken) scars – These sit below the level of the surrounding skin due to a loss of underlying tissue.

Every scar is unique, and how it heals depends on many factors. That's why scar therapy isn't a one-size-fits-all approach. Understanding the type of scar you have helps us choose the most appropriate treatment to improve comfort, mobility and function.

Because every scar deserves an individual approach.

This week we're putting the focus on back health.

A healthy back isn't just about having a strong back, it's about creating the right balance of mobility, strength and stability throughout the whole body. Your core, hips, glutes and upper body all play an important role in supporting how your back moves and feels.

Through our physio-led Pilates approach, we'll be exploring movement that helps you build confidence, improve control and keep your back feeling supported, whether you're managing an ongoing issue or simply looking to move well and stay active.

Because looking after your back isn't just for when it hurts, it's for life.