Freeman Physiotherapy Bude

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Freeman Physiotherapy Bude Freeman Physiotherapy provides expert physiotherapy services in Bude and North Cornwall.

Specialising in running injuries📞 07835 280224
ONLINE BOOKING: https://freemanphysiotherapy.janeapp.co.uk/
Email: [email protected]

21/10/2026

This one is for the runners out there….

Did you know your calf complex can experience peak loads of 6–8 times your body weight during running? 🤯

Your calves work hard with every stride, helping to:

💪 Propel you forwards and generate force
⚡️ Absorb and transfer forces through your lower leg
🏃 Support your push-off and running performance

But when the demands of running exceed what your calves can tolerate, they can become a source of pain, fatigue and injury.

TIME TO PUT YOUR CALVES TO THE TEST….

How many single-leg calf raises can you do?

As a general reference, around 20–30 controlled single-leg calf raises is a useful endurance benchmark for many healthy adults.

✅ Keep your knee straight.
✅ Aim for maximum heel height with every rep.
✅ Lower under control and maintain a consistent rhythm.
✅ Compare your left and right sides.

It’s not just about the number of reps. The height of your heel raise, movement quality and any differences between sides matter, too.

Remember, this is a general endurance challenge, not a diagnostic test or a validated predictor of running injury.

👇 YOUR TURN!

How many can you manage on each leg?

Drop your scores in the comments and challenge a running buddy to give it a go…

Today is World Spine Day and the theme is “Spine health for life”. According to WHO, In 2020, low back pain (LBP) affect...
16/10/2026

Today is World Spine Day and the theme is “Spine health for life”.

According to WHO, In 2020, low back pain (LBP) affected 619 million people globally and it is estimated that the number of cases will increase to 843 million cases by 2050, due to the ageing population.

LBP is the single leading cause of disability worldwide and the condition for which the greatest number of people may benefit from rehabilitation.

Your spine supports you every single day from getting out of bed in the morning to walking, working, exercising and enjoying life.
Here’s some simple tips to help you keep a healthy spine…

✅ Keep moving and stay active.
✅ Take regular breaks from prolonged sitting.
✅ Maintain good posture and change positions regularly.
✅ Build strength and flexibility through exercise.
✅ Seek advice early if back or neck pain is affecting your daily life.

Remember, there is no single perfect posture. Regular movement, staying active and finding positions that feel comfortable for you are key to keeping your spine healthy.

If you are struggling with back pain and could use some extra support and advice send me a message or give me a call and I can help you to find suitable exercises to help support your spine.

📞 07835 280224
ONLINE BOOKING: https://freemanphysiotherapy.janeapp.co.uk/
Email: [email protected]

Appointments available this week at Freeman Physiotherapy Bude.As I’ve recently extended my opening hours, I have a few ...
05/10/2026

Appointments available this week at Freeman Physiotherapy Bude.

As I’ve recently extended my opening hours, I have a few extra appointment slots available over the next couple of weeks.

If you’ve been putting off that niggle, dealing with an injury, or just need a bit of help getting back to moving comfortably, now’s a great time to book.
Our opening hours are Monday-Thursday, Saturdays and even some evenings so there’s something to suit everyone.

Message, call or book online.

📞 07835 280224

Online booking: https://freemanphysiotherapy.janeapp.co.uk/

Not sure if physiotherapy is right for you? Give me a call for a free 15 minute consultation.

01/10/2026

This is your reminder to start taking Vitamin D… ☀️

Vitamin D helps keep our bones, teeth and muscles healthy but in the UK, sunlight isn’t strong enough for us to make enough vitamin D during the autumn and winter months.

🇬🇧 NHS guidance says:
• Most adults and children over 4 should consider taking 10 micrograms (400 IU) of vitamin D daily October to April.
• Some people are advised to take 10 micrograms daily all year round, including people who are not often outdoors, spend a lot of time indoors, usually cover most of their skin outdoors, or have darker skin.
• Vitamin D can also be found in foods such as oily fish, egg yolks, red meat and fortified foods.

As we head into the darker months, it’s worth checking whether vitamin D supplementation is appropriate for you.

📌 Always follow advice from your GP, pharmacist or other healthcare professional if you have been diagnosed with vitamin D deficiency or have been advised to take a different dose.

🍁

Looking for a physiotherapist? I have a few appointment spaces available this week for anyone who’s been thinking about ...
27/09/2026

Looking for a physiotherapist?

I have a few appointment spaces available this week for anyone who’s been thinking about booking in.

If it’s been on your list for a while, this could be your sign.

Use the link, DM or call to book:

https://freemanphysiotherapy.janeapp.co.uk/

📞 07835 280224

27/09/2026

✅ FALLS PREVENTION CHECKLIST

As Falls Prevention Week comes to an end, here's your reminder that preventing falls isn't about doing one magic exercise.

It's about looking at the whole picture.

💪 Strength: Are your legs getting weaker?

⚖️ Balance: Do you feel unsteady?

🚶 Mobility: Has walking become more difficult?

👀 Vision: Can you see clearly?

👟 Feet & footwear: Are pain or footwear affecting your walking?

🏠 Environment: Are there hazards around your home?

💊 Medication & health: Could anything be affecting your balance or alertness?

❤️ Confidence: Are you avoiding activities because you're worried about falling?

If you've noticed changes in any of these areas, don't wait for a fall before doing something about it.Falls prevention is about staying strong, steady, active and independent for as long as possible.

Physiotherapy can help!

If you're concerned about your balance, mobility or risk of falling, maybe now is the time to book that appointment with a physio to assess and come up with a treatment plan to suit your needs.

Day 6 Falls prevention, a physios guide… 👟 Let’s talk about feet and footwear.Your feet are constantly sending informati...
26/09/2026

Day 6 Falls prevention, a physios guide…

👟 Let’s talk about feet and footwear.

Your feet are constantly sending information to your brain about what’s happening underneath you.

Pain, reduced sensation, foot problems or unsuitable footwear can all affect how confidently you move.

Take a look at what you’re wearing today.

For everyday activities, consider footwear that:

✔️ Fits well
✔️ Feels secure
✔️ Has good grip
✔️ Is appropriate for the activity you’re doing

And don’t forget your feet themselves.
If you have persistent foot pain, numbness, reduced sensation or other problems that are affecting how you walk, don’t simply put it down to getting older.It may be worth getting it checked.

Your feet are your foundation…. look after them!

Day 5 Falls prevention, a physios guide….🏠 Could your home be increasing your risk of falling?Sometimes it’s not your ba...
25/09/2026

Day 5 Falls prevention, a physios guide….

🏠 Could your home be increasing your risk of falling?

Sometimes it’s not your balance that’s the problem.It’s what’s around you.

Have a quick look around your home today and use this checklist to reduce the potential falls hazards.

☑️ Are there loose rugs or mats?
☑️ Are walkways clear?
☑️ Are cables safely tucked away?
☑️ Is the lighting good, particularly on stairs?
☑️ Can you see clearly when getting up during the night?
☑️ Are frequently used items easy to reach?
☑️ Do you have something sturdy to hold onto where you need it?

You don’t need to make your home feel like a hospital. Small changes can make everyday movement safer while still allowing you to live independently. Remember, the goal isn’t to remove every possible risk from life. It’s to identify the risks that can realistically be reduced.

Day 4 Falls prevention, a physios guide…. BALANCE ⚖️ Balance isn’t something you either have or don’t have.It’s a skill ...
24/09/2026

Day 4 Falls prevention, a physios guide…. BALANCE

⚖️ Balance isn’t something you either have or don’t have.

It’s a skill and like many skills, it can be trained.

Your balance system is constantly processing information from your:

👀 Eyes
👂 Inner ear
🦶 Feet and joints
🧠 Brain

Your muscles then need to respond quickly to keep you upright.

That’s why good falls-prevention exercise isn’t just about sitting in a chair and moving your legs.

We need to safely challenge balance in different ways such as changing direction, reaching, stepping and responding to movement.

The important word is safely.

If you’re unsteady, don’t try challenging balance exercises on your own. A physiotherapist can help you find the right level of challenge for you.

💬 How would you rate your balance? confident, or something you’d like to work on?

'Im scared I'm going to fall.”This is something we hear a lot in physiotherapy and it's completely understandable.But th...
23/09/2026

'Im scared I'm going to fall.”

This is something we hear a lot in physiotherapy and it's completely understandable.

But there's a tricky cycle that can happen:

Fear of falling leads to doing less.
Doing less leads you to lose strength and confidence.
Less strength and confidence leads to becoming less steady and even more fear.
….It’s a vicious cycle.

The answer isn't to avoid movement altogether.Instead, we want to find ways to move safely and gradually rebuild confidence.

That might mean:
🚶 Starting with short walks
💪 Building strength
⚖️ Practising balance
🪑 Using appropriate support initially
🎯 Gradually returning to activities that matter to you

Falls prevention isn't just about preventing a fall.It's also about helping people feel confident enough to keep living their lives.

If fear of falling is stopping you doing things you enjoy, speak to a healthcare professional or physiotherapist.

Address

Bude

Opening Hours

Monday 9am - 7pm
Wednesday 9am - 7pm
Saturday 9am - 1pm

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