Crouch Physio

Crouch Physio A Specialist Musculoskeletal Physiotherapy service located in Cockfosters, Barnet, North London.

02/06/2026

KNEES CAVING IN? 🤔🤷‍♂️ 
 
The knee caving in during squats, lunges or running is often referred to as dynamic knee valgus. Improving hip and glute strength can help improve lower limb control and reduce excessive inward knee movement 📚  
 
Give these exercises a try to stop this! 
 
☑️ Banded Wall Squats
 
A good starting point to teach hip external rotation and glute activation while improving knee alignment. (Cashman et al., 2012). 
 
☑️ Banded Lunges 

Progressing into single-leg loading challenges pelvic stability, glute strength and knee control throughout movement (Sahabuddin et al., 2021). 
 
☑️ Single Leg Hip Hitches
 
An effective exercise for glute medius strength and frontal plane pelvic control, both important for reducing excessive valgus mechanics (Rinaldi et al., 2022). 
 
Strong glutes help control femoral internal rotation and hip adduction, which can reduce stress further down the chain at the knee 🙌 
 
Please note that knee valgus is not always ‘bad’, but improving strength and control can help reduce pain and improve movement efficiency ⭐️ 
 
Save this & add them into your rehab or training plan 💾 ✅ 
 
 
🌍 www.crouchphysio.com⁣ 
📥 Appointments available 
📱 0208 108 0415 
 

Wembley. What a day ⚽️ 🏟️  An unforgettable occasion under the arch with incredible support, huge moments, and memories ...
25/05/2026

Wembley. What a day ⚽️ 🏟️ 
 
An unforgettable occasion under the arch with incredible support, huge moments, and memories that will last forever 💭  
 
Crouch Physio are proud to be part of it all and to share this journey with such a special group of people 💙❤️ 
 
Wembley last weekend was one to remember 🥶 
 

20/05/2026

Day In The Life: WEMBLEY 🏟️⚽️ 
 
Crouch Physio are proud to have supported Cockfosters FC at the FA Vase Cup Final, helping the squad prepare for the biggest game of the season - A once in a lifetime opportunity for both the players and the Crouch Physio team 🤗 
 
Our role started long before kick off with: 
 

☑️ Player taping & strapping 

☑️ Soft tissue treatments 

☑️ Mobility & warm-up preparation 
☑️ Injury prevention support 
 
Once the game began, we were pitchside ready to assess and manage any injuries to help keep players performing at their best 💙❤️ 
 
An unforgettable day at an iconic stadium and an honour to be trusted with supporting the team on such a special occasion 👏 ⚽️  
 
🌍 www.crouchphysio.com⁣ 
📥 Appointments available 
📱 0208 108 0415 
 

14/05/2026

Late Stage Shoulder Rehab⚡️ 
 
Shoulder rehab shouldn’t just stop when you are ‘’pain free’’. Being pain free isn’t the same as being ready for activity. Lat stage rehab should restore POWER, speed, and force absorption, not just strength 📚  
 
☑️ Supine med ball throw 
 
Builds explosive pressing power and bridges the gap between strength work and sport-specific velocity (Cordasco et al., 1996). 
 
☑️ Standing landmine throw 
 
Great for developing upper body power with a shoulder-friendly pressing angle while encouraging scapular upward rotation and serratus activation (Cordasco et al., 1996). 
 
☑️ Plyometric push-ups 
 
Improve rapid force production and dynamic shoulder stability essential for return to play (Maenhout et al., 2017). 
 
Rehab is complete when the shoulder can produce and absorb force optimally, which highlights the importance of objective strength/power testing at every step of the way, which is a non-negotiable here at Crouch Physio 💪 
 
 
Save this & add them into your rehab or training plan 💾 ✅ 
 
 
🌍 www.crouchphysio.com⁣ 
📥 Appointments available 
📱 0208 108 0415 
 

07/05/2026

Hip Adductor Strength🦵

Strong hip adductors are essential for pelvic stability, acceleration, change of direction and reducing groin injury risk, particularly in running and field-based sports (Bourne et al., 2019) 🏑

Reduced adductor strength has been linked with a higher risk of groin pain and athletic groin injuries, making progressive strengthening a key part of both rehab and performance 📚

☑️ Hip Adduction Ball Squeeze Bridge

A great entry-level exercise to improve adductor activation alongside glute and trunk co-contraction, helping improve lumbopelvic stability (Juker et al., 1998).

☑️ Copenhagen Plank�

Shown to significantly increase eccentric hip adduction strength and reduce groin problems in athletes when included in training programmes (Harøy et al., 2019).

☑️ Half Kneeling Adductor Slides

�Lengthened-range adductor training may improve force production and tissue resilience while exposing the groin to controlled eccentric loading (Ishøi et al., 2016).

Strong adductors = stronger movement foundations 💪


Save this & add them into your rehab or training plan 💾 ✅


🌍 www.crouchphysio.com⁣
📥 Appointments available
📱 0208 108 0415

29/04/2026

Neck Pain? 😓😡

Here we have the very popular Advanced soft tissue therapist Rohan working through the scalenes, levator scapulae & rhomboids to reduce tension, restore movement, and ease neck pain 📚

These muscles play a major role in cervical and scapulothoracic mechanics, and when overloaded, they can contribute to persistent pain and dysfunction ❌


The research says 👇
�☑️ Combined manual therapy + exercise is more effective than minimal care or no treatment (Gross et al., 2015)

☑️ Adding manual therapy to exercise provides greater short-term pain relief (Miller et al., 2010)

☑️ Multimodal physiotherapy shows superior outcomes compared to single-modality treatment (Kay et al., 2012)

This is why treatment doesn’t stop at the treatment table.

Neck pain? Come & see one of our specialists today and stop suffering in silence 🙂‍↕️

🌍 www.crouchphysio.com⁣
📥 Appointments available
📱 0208 108 0415

23/04/2026

Building Shoulder Resilience 💥

Here are 3 effective exercises we use for rotator cuff instability or shoulder pain ✅

☑️ ER-bias banded shoulder press

Promotes external rotation activation during pressing, improving rotator cuff engagement and shoulder stability overhead (Cools et al., 2014; Reinold et al., 2004)

☑️ Prone incline DB shrug with flexion

Targets lower trap and serratus anterior, helping optimise scapular positioning and reduce strain on the rotator cuff (Kibler et al., 2013; Cools et al., 2007)

☑️ Reverse KB carry

Challenges dynamic shoulder stability and co-contraction of the rotator cuff under load, improving control in functional positions (Holmgren et al., 2012; Kuhn, 2009)

While these exercises are great, shoulder pain isn’t one size fits all. Getting a proper assessment first ensures you’re targeting the right problem and not just the symptoms 🔍

If you’re unsure where to start, we’re here
to help guide you 🤩

Save this & add them into your rehab or training plan 💾 ✅


🌍 www.crouchphysio.com⁣
📥 Appointments available
📱 0208 108 0415

19/04/2026

Stronger Quads At Home 💪🦵

Building strong, resilient quads doesn’t require a fancy gym setup, just smart exercise selection and consistency 👊

Here are three of our go-to progressions you can do at home:

☑️ Heel elevated squats

�Great for increasing knee over toe travel and biasing the quads more effectively than standard squats (Fry et al., 2003)


☑️ Single leg sit-to-stand

�A brilliant way to build unilateral strength, improve control, and address side to side imbalances (Hart et al., 2019)


☑️ Knee bend to reverse lunge from step

�Adds range, control, and eccentric loading which is key for strength and injury resilience (McCurdy et al., 2010)

Progress them slowly, focus on control, and don’t ignore quality for reps.

Strong quads = better performance, healthier knees, and reduced injury risk 💪

If you’re struggling with knee pain or returning from injury, getting your programming right matters.
Drop us a message or book in to get the right plan tailored to you.

Save this & add them into your rehab or training plan 💾 ✅


🌍 www.crouchphysio.com⁣
📥 Appointments available
📱 0208 108 0415

13/04/2026

Building Strong Hip Flexors 🧱

Hip flexors play a key role in sprinting, kicking, change of direction and overall lower limb efficiency 📚

Weakness or poor control is often linked to compensations through the lower back, reduced performance, and increased injury risk (Suchomel et al., 2016) 🏋️‍♂️

☑️ Single leg isometric plank

�We start with isometrics to build foundational activation + stability. Isometric training has been shown to improve neuromuscular control and trunk stability, providing a base for distal force production (Behm et al., 2015; McGill, 2010).

☑️ Single leg reverse nordics
�
Next, we load the hip flexors through lengthening (eccentric) contractions. Eccentric training is well established to increase muscle fascicle length, strength, and injury resilience (Douglas et al., 2017; Franchi et al., 2017).

☑️ Half kneeling plyometric stamps

Finally, we train rate of force development. Plyometric training improves neuromuscular efficiency and explosive force output (Markovic & Mikulic, 2010; Ramirez-Campillo et al., 2018).

💡 Why this matters:

�Different contraction types create specific adaptations, and combining them leads to more complete strength and performance outcomes (Suchomel et al., 2016).
�This is an example of how we build hips that actually perform 💪

Save this & add them into your rehab or training plan 💾 ✅


🌍 www.crouchphysio.com⁣
📥 Appointments available
📱 0208 108 0415

02/04/2026

Back pain during deadlifts? 👀
�
It’s rarely just your back…

More often, it’s because your hips + core aren’t sharing the load properly ❌

Heavy deadlifts place huge compressive & shear forces on the lumbar spine (Ramirez et al., 2022)�

And the lift relies on efficient load transfer between the hips and trunk, not the lower back doing all the work (Swinton et al., 2011; McGill, 2007)

When this coordination breaks down (e.g. poor bracing, weak hips), load shifts onto the lumbar spine instead of being distributed through the hips and legs (McGill, 2007; Cholewicki & Van Vliet, 2002)

So instead of just ‘protecting your back’, focus on improving how your body shares the load

Here are 3 exercises to help:

☑️ Standing banded psoas march: Improves hip flexor strength + pelvic control

☑️ Banded fire hydrants: Targets glute medius = key for hip stability

☑️ Cable wood chops: Builds core strength to resist spinal stress

Stronger hips + a coordinated core = less stress dumped into your lower back 📚

Save this & add them into your warm-up or training plan 💾 ✅


🌍 www.crouchphysio.com⁣
📥 Appointments available
📱 0208 108 0415

Address

Athletic Development Club, 16-17 Cockfosters Parade, Barnet
London
EN40BX

Opening Hours

Monday 8am - 7pm
Tuesday 8am - 7pm
Wednesday 8am - 7pm
Thursday 8am - 8pm
Friday 8am - 8pm
Saturday 9am - 5pm

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