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Help Your Knees Help You

Hello wonderful! 🌞
Walking into Summer. Here comes the better weather, so being able to walk without pain and discomfort is essential for enjoying every day.
Case Study.

Patient C presents with knee pain. It can be intermittent, but the ache can be constant. He is a male in his early 60s, and has always been physically active. He works hard and has to walk a lot, often on uneven ground. Pain is making him feel less confident in what he does, and the nagging ache is stealing the daily joy of life.

On examination, there is some wear and tear (a little arthritis - normal), no noticeable swelling, only a slight detection of heat. However, when examining the alignment of the patella tracking, strength and muscle balance around the knee joint, it shows weakness and an imbalance of the contractor muscles, specifically the VMO (Vastus Medialis Oblique).This little muscle is what helps the correct movement of your patella as your knee is  flexed and extended.

After treatment, I gave patient C some important rehab exercises to strengthen the VMO and create balance and strength in the knees, which he followed every day, to the letter! I then received a call to thank me for making his knees better – he told me they were now better than they had been for years!

Why am I quoting this case study? Am I responsible for his being better? NO! I was a catalyst, but he was the person who did the work and changed the situation. He now doesn't have to think, “Oh, not sure I should do this or that, as it may hurt my knees”, because his knees are working well again.

This is why I have been a therapist for 35 years. I absolutely love to see others regain control of their lives and live fully.

Thank you SO MUCH, patient C!  Awesome work!! 🙏🏻😁

Class1 meditation

Meditation 2

The Secret Garden

Meditation & Visualisation

This is a new and beautifully crafted meditation and visualisation from Claire Cox. She takes you on a journey in to relaxation of the body and engages the mind to start the re-creation of your life, through this gentle technique of reforming the garden of your mind. When going through this session please sit in a comfortable, but upright position with the back fully supported and the head free. You may feel like you are dropping off and you may get 'nodding dog', but don't worry this is a very positive response and the body will support you whilst your mind is working on sculpting the future!

We, Jessica and I have thoroughly enjoyed this meditation and will be using it regularly. Each person will interpret this differently ,as we are all very unique and we should never wish to be someone else, you have your own perfect qualities being who you are. The more familiar you become with it the quicker and clearer your visualisations will become. Remember that it's your mind and the crafting is totally in your hands.

Class1 extra

Extra 3

Plank to Press

Just a mat for comfort!

This can be added to your daily routine, feel free to do so!

Class1 posture

Posture 1

Purposeful Posture Workout -

Minimal equipment: a mat, training band, 2 x small weights or water bottles- optional!

This first video is an instructional version for the upper body workout - taking you through the movements and form (a practice if you like)

This is the full workout with Jessica and Liz talking you through it - a little closer up 🧐

Upper body focus workout to correct your posture 👇 (less than 5 mins!) Original outdoors version.

Class1 Wake and Shake

Wake and Shake 1

Wake, Shake, Slap & Smile