McArdle Physiotherapy, NRGym, The Mill, Greengate Road (2026)

13/09/2026

Training your legs as you get older isn’t just about building muscle or looking good.

Strong legs help you get out of a chair, climb stairs, maintain your balance and stay confident on your feet.

Strength training also supports bone health, protects your joints and helps you hold on to the muscle we naturally lose as we age.

Ultimately, stronger legs mean greater independence and a better quality of life.

Don’t wait until everyday tasks become difficult.

Train now for the life you want to keep living.
Strong legs. Strong future.

11/09/2026

The overhead squat is one of my favourite movements to use in both assessment and rehabilitation.

Why? Because it gives us a really useful picture of how the whole body works together.

We can look at ankle and hip mobility, knee control, balance, trunk stability and shoulder movement all within one exercise.

It may highlight things such as the heels lifting, knees dropping in, a shift to one side, excessive forward lean or the arms falling forwards.

But we’re not looking for a “perfect” squat.

We’re looking to understand why you move the way you do and where we might need to improve mobility, strength or control.

From there, we can adapt the movement to your current ability and gradually build it up. That makes the overhead squat more than just an assessment, it becomes part of the rehabilitation itself.

Assess. Adapt. Progress.

Move intentionally, not habitually.

04/09/2026

⚖️ Balance is about far more than standing on one leg.

Poor balance increases the risk of falls, which can lead to fractures, hospital admission, loss of confidence and reduced independence. It can also start a downward cycle:

Poor balance → less activity → reduced strength → greater frailty → increased risk of illness and further falls.

This is how declining balance can contribute to greater morbidity; the burden of injury, ill health and disability a person experiences.

With the right combination of strength, coordination and balance training, it can be improved at almost any age.

Don’t wait until the first fall to start working on it.

02/09/2026

Feeling better is a great start. Objective testing helps us measure progress. 📊

After a total knee replacement, comparing strength between the operated and non-operated legs helps us identify gaps and guide rehab.

Using strength testing at our EGym facility, we collect detailed measurements to track improvements and tailor each patient’s programme.

Building strength, restoring confidence and getting you back to the activities that matter. 💚

26/08/2026

These are the messages I love getting. 💪

Not because someone is telling me their pain has simply “gone away” but because they’re still doing the work.

They’ve taken what we worked on together, continued with their exercises independently and, most importantly, they’re feeling good.

That’s what good rehab should ultimately look like.

The aim isn’t to make someone dependent on regular treatment forever. It’s to give them the understanding, confidence and tools to manage their own body and keep progressing.

Less reliance on treatment.
More confidence in movement.
More strength and resilience for the future.

That’s the win. 👊

20/08/2026

Getting rid of the pain is only the start of the journey. 💪

Pain settling down doesn’t necessarily mean the problem is solved. It means we’ve created an opportunity to move forward.

That’s when the real work begins.

We build strength.
We restore confidence.
We improve capacity.
We develop resilience.

Because the goal isn’t simply to get you pain-free.

The goal is to get your body strong enough and confident enough to handle the demands of work, sport and everyday life and reduce the chances of ending up back where you started.

Less pain is the first step.
Stronger and more resilient is the destination.

No quick fixes. No gimmicks.
Proper rehab done right.

17/08/2026

This is what rehab is really about. 💚

A year ago, Josh had undergone serious spinal surgery and was having to learn to trust his body and walking again. He genuinely wondered whether he would ever get back to feeling like himself.

Today he ran 5K without stopping. 🏃‍♂️👏

We started small. Walk/run intervals. Gradually increasing the load. Understanding what was safe, what to look out for and, most importantly, rebuilding confidence.

There have been setbacks, nerves and plenty of uncertainty along the way but Josh kept showing up.

As a physio, these are the moments that mean the most. Not just improvements on a test or numbers on a screen, but helping someone get back to doing something they once thought might never be possible again.

I may have helped guide the process, but Josh did the hard work.

From being frightened of every step to running 5K continuously.

Absolutely brilliant mate. Be proud of how far you’ve come. 💚

Proper rehab. Gradual progression. Belief. Consistency.

28/07/2026

Wins this week.

I’m taking this as a win this week ☀️

But what about client wins? That’s what you’re here for isn’t it? So here’s a few of them:

✅ Body builder with a shoulder issue, we’ve been working together for a few weeks and his push sessions have been “transformed”.

✅ Patient with a long standing foot issue telling me her foot felt much better after our first session-her foot isn’t the issue it’s just where it shows up.

✅ 92 year old, 4 weeks post hip replacement getting stronger every day and totally independent-getting out of the house for daily walks.

✅ Long term patient recovering from major back surgery ran a sub 30 minute 5k. A few months ago he could barely walk 500m let alone run 5000m.

✅ ………and there are more.

☎️ If you’re struggling with anything, get in touch for a chat and let’s see if we can plan your recovery journey.

16/07/2026

This photo shows someone performing a half-kneeling thoracic rotation mobility exercise. The position is doing much more than just stretching, it locks down the lower body so the movement comes from where you actually want it: the upper back.

Here’s what’s happening:

* Half-kneeling position: One knee is on the floor while the opposite foot is planted in front. This creates a stable base and limits movement through the hips and lower back.
* Inside hand on the front knee: This helps keep the pelvis facing forwards and prevents the body from cheating by rotating through the hips.
* Outside hand reaching back: The arm is reaching back as the chest rotates towards the wall, encouraging rotation through the thoracic spine while opening the chest and shoulder.
* Upright posture: Staying tall ensures the movement occurs through the mid-back rather than simply leaning or arching the lower back.

Why is this important?

Your thoracic spine is designed to rotate. When it becomes stiff, your body often steals movement from other areas that aren’t designed to compensate, such as:

* The lower back, increasing stress and potentially contributing to back pain.
* The shoulders, leading to impingement, reduced overhead movement, or rotator cuff issues.
* The hips and knees, which can affect walking, running, and squatting mechanics.

Improving thoracic rotation can help:

* ✔️ Reduce unnecessary strain on the lower back.
* ✔️ Improve overhead shoulder mobility.
* ✔️ Enhance golf, tennis, swimming, and throwing performance.
* ✔️ Improve running posture and arm swing.
* ✔️ Make lifting movements such as squats, deadlifts and overhead presses feel smoother.

As a physiotherapist, this is why I like this exercise

It’s a simple way to improve mobility without allowing the body to compensate. By fixing the pelvis and lower body, you encourage quality movement through the thoracic spine, which is exactly where many people are lacking. Better movement here often leads to better movement everywhere else.

It isn’t about how far you can reach behind you. It’s about creating controlled, high-quality movement in the right place.

15/07/2026

Why this split squat is about more than just strength…

Most people use the split squat to build stronger legs, but with one simple tweak it also becomes a fantastic mobility exercise.

At the bottom of the movement, gently tuck your pelvis underneath you (posterior pelvic tilt) before you drive back up. That small adjustment changes everything.

Instead of arching through your lower back to find more range, the pelvic tilt helps:

* ✅ Lengthen the hip flexors more effectively.
* ✅ Improve hip extension mobility.
* ✅ Reduce compensation through the lumbar spine.
* ✅ Build strength in the new range of motion.

The goal isn’t to force a bigger stretch, it’s to earn more movement while staying in control. Over time, this combination of strength and mobility can make walking, running, squatting and lunging feel smoother and more efficient.

Remember: mobility isn’t just about stretching. It’s about having strength and control through your available range.

If your hips always feel tight despite stretching, it might be time to change how you’re training them.

Save this exercise to try on your next leg day, and let me know if you can feel the difference with the pelvic tilt.

McArdle Physiotherapy

13/09/2026

11/09/2026

04/09/2026

02/09/2026

26/08/2026

20/08/2026

17/08/2026

28/07/2026

16/07/2026

15/07/2026

Address

Website

Alerts

Shortcuts

Share

Listing takedown request