Don’t Ignore Your Injury

Injury Treatment at Fit n Well
Don’t Ignore Your Injury

Don’t Ignore Your Injury

Sometimes it’s wiser to take a little time out than to miss out!

Many of us will put up with pain, try hard to ignore it and even ‘tough it out’ especially whilst training or participating in sporting events.  But that isn’t always wise! Our brain is very good at sending messages converted into signs and symptoms to tell us to slow down or stop so we can heal and recover more quickly.

Appropriate treatment now will enhance your chances of a fast and full recovery and reduce the likelihood of injury recurrence.

We are all at risk of sustaining an injury just through normal daily activities such as work and leisure, but for those who participate in sport and train hard, the risk of injury increases.  Musculoskeletal injuries such as overuse injuries, strains and sprains are very common, so when should we stop ignoring the signs and symptoms of injury?

Don’t ignore your injury if:

  • Pain alters your ability to function.
  • Inflammation of the affected area hasn’t reduced after 2-3 days.
  • If the pain is worsening.
  • You experience numbness/loss of sensation (does not have to be in affected area).
  • The affected area becomes red and feels hot.
  • There are open wounds or grazes.
  • An old injury begins to hurt or ache.
  • You are unable to bear weight on the affected area.
  • Any physiological body function is affected.
  • Feel dizzy/faint
Of course pain doesn’t always mean that you have an actual injury, sometimes it’s simply from over exertion or using muscles that you don’t usually use. Common sense and professional advice will help!
Ignoring your injury could result in you having to take more time off work, missing out on leisurely events or not participating in an event or competition that you had planned for months.  After all the effort, dedication and hard training the outcome could end in sheer frustration and disappointment.
Of course, sometimes you can get away with overstepping the line, but every time you do, you risk prolonging or worsening your injury.


Reasons for getting your injury assessed and treated:

  • Sometimes pain is not directly related to the effected area, it may be caused by something else (referred pain).
  • Inflammation can cause tissue damage resulting in long term injury or a chronic condition.
  • Untreated injuries can cause a build-up of scar tissue which can adhere to bone or neighbouring tissue.
  • Avoid further reduction of range of movement.
  • Avoid developing compensatory movement patterns that can create further problems.
  • Faster recovery.
  • Prevention of further injury.
  • Appropriate and effective rehabilitation.

Please note that if you have received a head injury, impact injury, fracture, dislocation or any severe injury then you should seek medical advice from your GP or consultant immediately.

Fit n Well specialise in the prevention, treatment and rehabilitation of musculoskeletal injuries and conditions that have been sustained through sport, work or leisure.

We aim to return you to your optimal functional fitness regardless of your sporting abilities, whether you are a professional sports person, an amateur or someone less physically active.

If you would like to discuss your injury and make an appointment please contact Fit n Well on 07977 427644 or email us using the link Contact Fit n Well

Sports Therapy at Fit n Well, Stone Staffordshire

Make someone feel special this Valentine’s Day

Fit n Well - Holistic Gift Vouchers for Valentines
Fit n Well Gift Vouchers

Make someone feel special this Valentine’s Day by giving them a Holistic Therapy Gift Voucher

Visit the Holistic Therapies page to browse through our fabulous range of therapies.

Choose from:

  • Hot Stones Massage
  • Indian Head Massage
  • Hopi Ear Candle
  • Reiki Healing
  • Massage
  • Sports Massage
  • A general voucher for the recipients own choice.

To purchase a Fit n Well Gift Voucher and for any further information please phone Maria on 07977 427644 or email (link below).

Contact Fit n Well, Stone, Staffordshire.

Time to Relax with 15% off Holistic Therapies

Time to Relax - 15% off Holistic Therapies
Time to Relax – 15% off Holistic Therapies

Why not take advantage of our special offer and treat yourself.

Apart from the psychological, relaxing and energising benefits, holistic therapies have many physiological benefits to help look after your health and well being.

Please visit our Holistic Therapies page to browse our fantastic range of treatments.

Choose from:

Gift vouchers available.

For any further information or to book an appointment please call Maria on 07977 427644 or email using this link Contact Fit n Well.

Offer ends 21st August 2017

Gift Vouchers For Mother’s Day

Gift vouchers for Mothers Day
Gift vouchers for Mothers Day

Give your mum a gift voucher for a special treat this Mother’s Day

We have a lovely selection of CACI Facials and Holistic Therapies to give your mum a special treat this Mother’s Day.

For further details or to order your voucher please contact Maria on 07977 427644 or email using the link contact Fit n Well

Shoulder Injuries

Shoulder Injuries

Shoulder injuries are one the most common types of injury sustained through strenuous activity or general overuse.

Below are some of the most common shoulder injuries and conditions that most of us will experience at some time.

Rotator Cuff Injuries

The Rotator cuff is made of four thick fibrous tendons connecting muscles from the shoulder blade (scapula) to the upper arm bone (humerus). The rotator cuff muscles (supraspinatus, infraspinatus, teres minor and subscapularis) provide stability for the shoulder by securing the head of the humorus (upper arm bone) firmly in the glenoid fossa (ball socket joint of shoulder).  On top of the shoulder joint is a bone called the acromian and in the space between the shoulder joint (subacromial space) lies a fluid-filled pad called the subacromial bursa which cushions the tendons. Together they function to assist movements of the arms.

Over 70% of the population in the UK will experience a shoulder problem at some point in their life with a high chance of rotator cuff injury being the source of pain.  Given the relatively small size of these muscles and the amount of work that is demanded of them, they can become inflamed, damaged or torn due to trauma or repetitive overuse during sporting or non-sporting activities. The most commonly injured rotator cuff is the Supraspinatus tendon but any or all of them can be injured at any one time.

Rotator Cuff Tendinopathy

Rotator cuff tendinopathy mainly occurs in the subacromial space where there is an inflammation of the rotator cuff tendons and the bursa that surrounds them. Tendons can become pinched and trapped against other structures of the shoulder known as’ rotator cuff impingement’. Inflammation of the subacromial bursa is referred to as ‘bursitis’

Torn Rotator Cuff

Rotator cuff tears are very common.  Any one of these tendons can be torn by lifting heavy weights, overuse or sudden jolting movements. The likelihood of injury to these tendons increase with age. You can have a partial tear which is often caused be overuse over a period of time or a full tear which may be a result of trauma. Some common symptoms include pain on top of the shoulder or referred pain along the outside of the arm to the elbow.

Symptoms of Rotator Cuff Injuries

  • Pain in your shoulder and arm when raising and lowering your arm.
  • Difficulty in reaching behind your back.
  • Pain when sleeping on the affected side.
  • Weakness in your shoulder when you lift or rotate your arm.
  • Redness and local swelling.

Adhesive Capsulitis (Frozen Shoulder)

This is commonly known as a ‘frozen shoulder’. The shoulder capsule and the connective tissue surrounding the glenohumeral joint of the shoulder becomes inflamed. This can be a very painful and debilitating disorder which restricts even simple movement. Severe inflammation can cause other problems in the shoulder such as tendinopathy and bursitis. The cause is not understood but the risk is believed to increase with age and is more common in women than men. Diabetes also increases your risk of developing a frozen shoulder.

Shoulder Separation

This occurs in the joint  where the scapula and clavicle bones meet (acromioclavicular joint). This type of injury is usually caused by a fall or sharp blow at the top of the shoulder. Often, the ligament, tissues and nerves are injured or even completely torn. Common symptoms include severe pain, swelling and sometimes bruising. A lump can be present in more serious injuries. Slings are often used to prevent movement and promote healing but more serious injuries may require surgery.

Shoulder Strains

Shoulder strains are the most common type of shoulder injury. Many shoulder strains occur in the front or anterior head of the deltoid, where the bicep runs underneath the deltoid. Shoulder strains mainly happen when lifting too much weight or from pushing or pulling heaving objects.  Strains can vary from mild to severe depending on how badly the muscle fibers have been stretched.


Osteoarthritis is often found to effect the acromioclavicular joint which is the joint at the top of the shoulder. Bones that have previously been fractured such as the collarbone (clavicle) and the top of the humerus are also prone to osteoarthritis.


If you are suffering from a shoulder injury or condition and would like help to speed up your recovery, improve your range of movement and mobility then contact Fit n Well.


To make an appointment call Maria on 07977 427644 or email us using this link


CACI Non-Surgical Face Lift – Before and After

Fit n Well Caci Face Lift - before and after

Sometimes seeing is believing!

This lovely lady is very happy to show the amazing results achieved from having a course of CACI Non-Surgical Face Lifts at Fit n Well.

We are proud to show you genuine results without any photoshopping or extra make up!

Clearly visible results:

  • Facial muscles are lifted and firmer.
  • Cheek and jowl contours are redefined.
  • Brows are lifted, giving the eyes a fresher and less tired appearance.
  • Fine lines and deeper lines are visibly reduced.
  • Skin has a more even tone with reduced blemishes and redness.
  • Skin is firmer as the production of collagen and elastin has been improved.

Visit our website for detailed information on the CACI NON-Surgical Face Lift

If you are interested in a course of CACI Non-Surgical Face Lifts then call Maria on

07977 427644 or email Fit n Well using this link Contact Fit n Well

NEW – CACI Eye Revive

CACI Eye Revive


The NEW CACI Eye Revive treatment is a must-have treatment for anyone concerned with ageing and puffiness around the delicate eye area.

The gentle 40 minute treatment soothes tired, puffy eyes, combats dark circles, reduces fine lines and wrinkles and lifts hooded eyes.

The treatment uses serum filled CACI microcurrent eye rollers which have a cooling effect on the skin to gently tighten and tone sagging muscles around the eye area, whilst reducing the appearance of fine lines and wrinkles. The microcurrent eye rollers are infused with CACI Eye Revive serum which contains REGU®-AGE and other clinically effective ingredients such as Hyaluronic acid and seaweed extract. These ingredients work to reduce puffiness and dark circles and improve skin texture.

The deeply nourishing Hydro Eye Mask is then applied to soothe and calm the skin. The Hydro Eye Mask is packed full of rejuvenating properties such as green tea extract, cucumber, Hyaluronic acid and collagen to detoxify, reduce puffiness, calm and nourish the skin.

Suitable for all skin types, the CACI Eye Revive treatment has been created using clinically effective products that deliver impressive results, to keep you looking refreshed and revived. Maximum results within a quick time frame.

Treatment – £35.00   Course of 10 treatments – £315.00


To book an appointment or for any further information please call Maria on 07977 427644

or email Fit n Well, Stone, Staffordshire.

Fit n Well provides CACI Eye Revive in Stone, Staffordshire.

Pre-Event and Post-Event Sports Massage

Pre-event and post-event sports massage
Pre-event and post-event sports massage

Pre-Event and Post-Event Sports Massage

You spend days, weeks, months and even years training hard preparing for your sporting event and you have the attitude, dedication and determination it takes to achieve your goals.

You maybe trying to improve on last year’s time, be playing to win or just wanting to achieve your own personal goal.

Are you doing everything possible to achieve your optimal performance?

Pre-event and post-event sports massage will help you to perform at your optimal level!

The popularity and importance of pre and post-event massage is continuously increasing as more athletes are becoming aware of the physiological and psychological benefits. Sports massage is an effective addition to any training schedule regardless of whether you are a runner, triathlete, or any other sporting person.

Firstly what is Sports Massage?

Sports massage is the physical treatment of soft tissue combining a traditional manual therapy with a specialised scientific approach. Specialised techniques are practised to achieve optimal physical, physiological and psychological benefits.

Sports massage will enhance your physical performance irrespective of what sport you participate in. Sports massage can play a key role in the training for a sporting person and also benefit anyone who is physically active with a desire to enhance their health and wellbeing. It is a key component for the optimal maintenance of musculoskeletal health care and for the prevention and treatment of injury. It maintains good body health and is used for the treatment, recovery and prevention of sporting and non-sporting injuries.

Sporting activities can place unnatural stresses on our body but sports massage can quickly resolve problem areas that limit our range of movement and cause us pain. Sports massage is designed to be flexible and is tailored to the individual needs. It can be deep, stimulating and invigorating or soothing and relaxing.  Specialised techniques concentrate on both the superficial and deep layers of muscles, tendons and other soft tissue. It is designed to release muscle tension and restore balance to the musculoskeletal system.

During a sports massage the therapist will aim to gradually break down knots and adhered tissues releasing tension from muscles, tendons and ligaments to reduce pain and improve range of movement. Techniques such as stretching, myofascial tissue release, trigger point therapy and mobilisations are often incorporated into sports massage therapy as part of a treatment plan to obtain maximum results.

An experienced therapist who has a good understanding of anatomy and physiology can easily identify problems within soft tissues such as muscle and tendon tension, trigger points and scar tissue/adhesions. Sports massage can be a little uncomfortable at times, however this is far outweighed by the many benefits.

A sports massage can help the performer prepare for their specific competition or event by focusing on specific muscles and joints for optimal performance.

Pre-Event Sports Massage

Pre-event sports massage can be considered from two days to just two minutes before an event.

A professional sports massage therapist knows what muscle groups to concentrate on depending on the nature of the sporting event.

Ideally you should see how you respond to pre-event massage prior to an event that has no major importance to you. This will give the therapist a chance to develop the most suitable treatment and ensure you get the maximum recuperative benefit from the tapering-down process that should precede an event.

Deep massage in problem areas can take a day or two to recover so this is normally avoided from up to two days before an event; however situations do and can arise when this rule is broken.

Effects of Pre-Event Massage

  • Circulation and flexibility within the muscles is improved.
  • Warms and stretches the tissues reducing chance of injury.
  • Increases range of movement.
  • Aids psychological preparation by reducing pre-event anxiety and stress.

Massage just before an event is normally practised at a fast brisk pace to warm the muscle groups that will be used most.  Deep massage is usually avoided. Sports massage can be either administered over clothing or directly upon the skin.  The use of oil is often avoided as it could actually hamper performance.

Pre-event massage should ideally precede your normal warm-up stretching and exercises and never used as a substitute to replace them.

Post-Event Sports Massage

A post-event massage can be done immediately after activity and is most effective if done within 24 hours post event.

Fast recovery is the primary purpose of post-event massage.  After pushing yourself to the limits a sports massage will soothe and ease fatigued muscles and prevent DOMS (delayed onset muscle soreness).  It will assist a pain free recovery and return you to training with minimal soreness, inflammation and stiffness.

Post-event massage can identify injuries that may have occurred during the event, so therefore can be treated promptly.

Effects of Post-Event Massage

  • Blood circulation and lymphatic drainage is maximised to increase the removal of lactic acid and waste products.
  • Encourages the release of endorphins.
  • Lengthens muscle fibres.
  • Soothes tight muscles.
  • Mentally relaxes
  • Calms the nervous system

Body Maintenance

Regular sports massage helps to keep the body healthy and can prevent musculoskeletal injuries and problems by detecting muscle fatigue, postural imbalances, inflexibility and strains and sprains.

To book an appointment for pre-event or post-event sports massage please phone Maria on 07977 427644 or email Fit n Well using this link Contact Fit n Well, Stone, Staffordshire

For exclusive club/event bookings please do not hesitate to contact Fit n Well for further information.


Reduce The Appearance of Wrinkles and Sagging Skin

CACI Facials at Fit n Well, Stone, Staffordshire.
CACI Facials at Fit n Well, Stone, Staffordshire.

Reducing the appearance of wrinkles and sagging skin is easy with CACI Facials.

CACI Facials help keep Actress and TV presenter Michelle Collins looking fabulous at 53 years old.  Michelle highly rates CACI facials as one of her top beauty tips to looking and feeling great.

Achieving visible results without the need for surgery or invasive procedures .

Click the link below to find out how CACI can make you look and feel fabulous.

Fit and Well, Stone, Staffordshire offering Ultimate CACI Facials.

To book an appointment or for any further information please contact Maria on 07977 427644 or email us (use this link) contact Fit n Well



Valentine’s Day Gift Vouchers

Valentine's Day Gift Vouchrs - Fit n Well
Valentine’s Day Gift Vouchers – Fit n Well

Spoil Someone Special This Valentine’s Day.

Your loved one deserves to be pampered this Valentines don’t they?

So why not treat them to a Fit n Well Holistic Gift Voucher.

Visit the Holistic Therapies page to browse through our fabulous range of therapies.

Choose from:

  • Hot Stones Massage
  • Indian Head Massage
  • Hopi Ear Candle
  • Reiki Healing
  • Deep Tissue Massage
  • Swedish Massage

To purchase a Fit n Well Gift Voucher and for any further information please contact Maria on 07977 427644 or email Fit n Well (link below).

Contact Fit n Well, Stone, Staffordshire.


Enjoy 15% off Holistic Therapies

15% off Holistic Therapies
15% off Holistic Therapies

Why not take advantage of our special offer and treat yourself.

Apart from the psychological, relaxing and energising benefits, holistic therapies have many physiological benefits to help look after your health and well being.

Please visit our Holistic Therapies page to browse our fantastic range of treatments.

Choose from:

Gift vouchers available.

For any further information or to book an appointment please call Maria on 07977 427644 or email using the link Contact Fit n Well.