InBalance Sports Therapy & Pilates

InBalance Sports Therapy & Pilates Sports injury treatment & rehabilitation
Online consultation available
Running injuries
Pilates online and in-person

Natalie Carter BSc (Hons) Sports Therapy (1st class) • MSc Clinical Biomechanics (Pending) • STOTT Pilates matwork • YMCA CYQ Pilates level 3 • YMCA CYQ Antenatal/Postnatal exercise instructor • Pulmonary disease exercise instructor • City & Guilds Manual Handling trainer • MSK injury treatment & rehab • tendonitis • joint injuries • muscular injuries • back and neck pain • osteoarthritis • repet

itive strain injury • post operative rehab • corrective exercise • workplace wellbeing • manual handling trainer.

Strong knees start from the ground up 👣Your big toe plays a bigger role than most people realise.If the hallux is weak o...
28/05/2026

Strong knees start from the ground up 👣

Your big toe plays a bigger role than most people realise.

If the hallux is weak or stiff, the foot loses stability... and other joints have to compensate.

Better toe strength = better balance, better force transfer, and better lower-body control.

Small detail. Big impact.

Train the feet. Support the knees. Move with confidence.

26/05/2026

Understanding the science behind pain can be a huge step towards reducing the pain you're experiencing, particularly if pain is persistent or chronic.

Knee pain can feel alarming, but pain does not always mean something is damaged.🚨Pain is your body’s alarm system. Its j...
18/05/2026

Knee pain can feel alarming, but pain does not always mean something is damaged.

🚨Pain is your body’s alarm system.

Its job is to protect you by sending signals when your brain perceives a potential threat. But like any alarm system, it can become overprotective and more sensitive than necessary.

Sometimes the alarm goes off when there is real tissue damage. Other times, it stays switched on long after tissues have healed, or reacts to movements that are no longer dangerous.

🤕Research shows that many people have changes on scans, such as osteoarthritis, ligament damage or meniscus tears, and have no pain at all.

Meanwhile, others experience significant pain even when there is no major structural issue.

👉That’s because pain is not a direct measure of damage. It is information.👈

Your brain creates pain based on many factors, including:

Sensitivity of the nervous system
Previous injuries
Stress and poor sleep
Fear of movement
Strength and movement patterns

When your nervous system becomes more sensitive, everyday movements can feel painful even when your knee is safe to use.

💫The good news is that the nervous system is adaptable.

The goal is to understand what your pain is telling you and use the right type and amount of movement to help your knee feel stronger, more stable, and more confident.

Pain is real, but it does not always mean harm.

Strong knees are a game-changer in midlife.If you love walking, hiking, lifting, running, or simply staying active, your...
11/05/2026

Strong knees are a game-changer in midlife.

If you love walking, hiking, lifting, running, or simply staying active, your knees need more than rest...they need strength.

As we move through our 40s and beyond, muscle mass naturally declines, and old injuries or years of wear and tear can start to catch up with us.

But knee discomfort isn’t an inevitable part of aging.

When you build strength in the muscles that support your knees (your glutes, hamstrings, quads, inner thigh muscles and calves) you improve joint stability, reduce pain, and ultimately move with more confidence.

Strong knees mean:
✨ Easier squats and lunges
✨ More confidence on stairs and hills
✨ Better balance and stability
✨ Less fear of injury
✨ Freedom to keep doing the activities you love

The goal isn’t just pain-free knees.

It’s maintaining the strength and resilience to live an active, capable life.

Your knees are built to move. Train them well, and they’ll support you for years to come.

(The exercises I've included here are primarily quadriceps exercises for reference!)

Knee pain doesn’t necessarily mean injury or damage - but the way you respond to it makes all the difference.Here are 3 ...
01/05/2026

Knee pain doesn’t necessarily mean injury or damage - but the way you respond to it makes all the difference.

Here are 3 things I see active women over 40 doing (that actually keeps knee pain hanging around for much longer than it needs to):

1️⃣Assuming your knees are “wearing out”
Pain ≠ damage. Our body is designed to regenerate tissues really efficiently but that's not to say that the process can't be impaired at times, particularly if we're overtraining or not getting adequate rest or nutrition.

Knees particularly, are strong, adaptable joints, but they need the right kind of loading, and support.

2️⃣Ignoring it and hoping it goes away
Pushing through without understanding why it hurts often leads to compensation, stiffness, and maybe even further injury.

3️⃣Avoiding anything that causes discomfort
Cutting out movement completely can lead to weakness, reduced support, and increased sensitivity to pain in the future.

The goal isn’t to stop moving.

It’s to move better, with the right strength, control, and ultimately confidence.

If your knees have been “letting you down" lately, there's a really good chance that they're just trying to tell you something! 😉

&injured

24/04/2026

What determines whether or not you're a 'runner'?..

As far as I'm aware, if you run...you're a runner, if you walk/run...you're a runner.

You don't need fancy kit or to sign up to events, you don't need a wall filled with medals...

If you run for fitness, for mental wellbeing, to clear your head...You're a Runner! 🏃‍♀️

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Misterton
DN104BY

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