Aspyr

Aspyr Personal training and yoga from £50 a session. No gym, no hidden fees. Sports Massage from £60 fo Want to get the most of the time you spend exercising?

I'm a Personal Trainer and Sports Massage Therapist in the local area and I'll come to your home, office or local park to help you get fitter or help you recover from injury. Come and join me for a personal training session and I'll show you how to work hard, lose weight and train for events specific to you. Not only do I know how to work your body, but I also understand how to reduce the risk of injury through my knowledge of Sports Massage. Whether you want to get fitter, lose weight, trim up or feel more confident, I'll create a personalised programme for you.

20/09/2026

Frozen shoulder: rebuilding strength 💪

In the thawing stage, it’s not just about getting movement back — we also want to gradually rebuild strength and control.

Using a cable for eccentric external rotation allows the shoulder muscles to work under load while lengthening, helping bridge the gap between mobility work and functional strength.

Slow. Controlled. Progressive.

Everyone should have a Believes in me 💯 and all the crazy ideas I have.I’m the dreamer, he’s the realist. I like contro...
19/09/2026

Everyone should have a
Believes in me 💯 and all the crazy ideas I have.
I’m the dreamer, he’s the realist. I like control, he goes with the flow. He loves food, we both love cooking. I’m cheeky on the outside, he’s cheeky on the inside. I’m a long term planner, he’s a daily planner. He’s knowledgeable about the world, I’m oblivious to the world. We both love sport 🏂 🏄‍♀️ 🛹 🏋️‍♀️
We met through chance on holiday 🤷‍♀️ and have been on holiday a lot ever since 😍
11 years 💒 😘

19/09/2026

Frozen shoulder: rebuilding movement 💪

In the thawing stage, the focus starts to shift towards gradually restoring movement and strength.

Cable-assisted shoulder flexion can help you:
➡️ Gradually increase overhead range
➡️ Control the movement through the available range
➡️ Start rebuilding shoulder strength
➡️ Progress from assisted → active → resisted movement

Move into a comfortable stretch rather than forcing through pain, and gradually increase the range as your shoulder allows.

Recovery from frozen shoulder can be slow — consistency and progressive loading matter.

17/09/2026

Morton’s neuroma — why does it develop? 🦶

Morton’s neuroma is irritation and thickening of tissue around a nerve between the toes, most commonly between the 3rd and 4th toes.

Several things can contribute:

➡️ Your natural foot shape and anatomy
➡️ How you distribute your weight through your feet
➡️ Narrow or pointed shoes that compress the forefoot
➡️ High heels, which increase forefoot loading
➡️ Repetitive loading from walking, running or sport
➡️ Pregnancy — changes in body weight, fluid retention and foot shape can alter how your feet load and how your shoes fit

If you’re pregnant, don’t assume your usual shoe size still fits. Your feet can change in both length and width.

Burning, tingling, numbness or feeling like there’s a pebble under your foot? Your footwear and how your foot is loading are good places to start.

16/09/2026

How well does your shoe actually fit? 👟

Take the insole out and place your foot on it.

➡️ Spread your toes as wide as possible
➡️ Your foot shouldn’t spill over the sides of the insole
➡️ You should have around a thumb’s width of space beyond your longest toe
➡️ If your foot is wider or longer than the insole, the shoe is probably too small or the wrong shape for your foot
➡️ If you’re using multiple insoles, check you haven’t reduced the space inside the shoe and started squashing your foot

Can’t remove the insole? Some insoles are glued in, even in good-quality shoes.

Your feet need enough room for your toes to spread and your foot to move naturally, particularly when you’re walking, running or training.

The number on the box matters less than how the shoe actually fits your foot.

14/09/2026

👟 Your shoes leave clues

Looking at your shoes can give me clues about why you might be experiencing foot, ankle, knee, hip or back pain.

Here’s what I look for:

👣 Toe box wear → shows where your foot is pushing and pivoting and whether your toes have enough space.

👟 Wear above the second/index toe → can happen when the toe repeatedly contacts the upper of the shoe. I’ll check shoe length and depth, toe position and movement, and how you load through push-off.

🦶 Heel cup wear → can give clues about heel movement, shoe fit and what’s happening at the foot and ankle.

↘️ Wear along the inside edge → can give clues about how your foot and lower limb are loading when you walk or run.

👟 Wear at the heel of the sole → shows where you’re initially contacting the ground and can help me understand your walking or running pattern.

🦶 Little or unusual wear around the big toe → may suggest you’re not effectively loading or pushing through the big toe.

Your shoes don’t diagnose the problem on their own. I combine what I see with an assessment of your feet, ankles, knees, hips, back, strength, mobility and the way you move.

Your shoes are one piece of the puzzle.

If you’ve got a pair of well-worn trainers, bring them along to your appointment — they might give us some useful clues about how you move.

Recover → Rebuild → Perform

13/09/2026

Trail shoes: check the grip 👟🥾

Running or hiking in mud? ➡️ Look for deeper, claw-like lugs that can dig into soft ground and give you more grip.

Sticking to dry, hard-packed trails? ➡️ A flatter, less aggressive tread is usually better suited to firmer surfaces.

Choose the sole for the terrain you’ll actually be using it on.

12/09/2026

How I assess your running shoes 👟

Your old trainers can give me clues about shoe fit, gait and how you’re loading.

👟 Toe-box wear → Is the shoe too narrow? How is the foot moving during push-off?

👟 Heel-cup wear → Is your heel slipping? I’ll check shoe fit, ankle mobility and calf/Achilles function.

👟 Medial/inside wear → How are you loading through the foot? I’ll also look at knee, hip and pelvic control.

👟 Heel outsole wear → Often consistent with heel striking. I’ll consider stride, cadence and loading.

👟 Little/no big-toe wear → Are you using your big toe effectively during push-off? I’ll check big-toe and ankle mobility.

Wear patterns don’t diagnose an injury — they’re clues that help guide my assessment.

Coming in with a running injury? Bring your trainers. 👟

11/09/2026

Ankle feeling unsupported in your trainers? 👟

Before changing your trainers, try a runner’s knot (heel-lock lacing).

Those extra eyelets at the top of your trainers can help secure your heel more firmly into the heel cup and improve how your foot feels connected to the shoe.

How to tie it:

1. Lace your trainers normally, leaving the final eyelet on each side empty.
2. Feed each lace through the final eyelet on the same side, creating a small loop.
3. Cross the laces over.
4. Feed each lace through the loop on the opposite side.
5. Pull back and down to secure your heel into the heel cup.
6. Tie normally.

Why use it?

👟 Helps reduce heel slipping
🔒 Creates a more secure feeling around the heel and ankle
🦶 Improves foot-to-shoe coupling without having to overtighten the laces across your forefoot
🏃 Can be particularly useful for running, trails and downhill sections where your foot may move forward inside the shoe

Research into running-shoe lacing shows that using the higher eyelets and firmer lacing can improve perceived stability and reduce movement between the foot and shoe.

Important: a runner’s knot doesn’t actually make your ankle joint more stable. If your ankle repeatedly gives way, rolls or feels genuinely unstable, that’s something to assess rather than simply changing your lacing.

Your trainer should feel secure at the heel, comfortable through the midfoot and roomy around your toes.

10/09/2026

How to know if your trainers fit properly 👟

Your trainers should feel secure, but not tight.

1. Put both trainers on — your feet aren’t always exactly the same size.
2. Loosen the laces properly, then tighten them gradually from the bottom upwards. Don’t just pull the laces tight at the top.
3. Set your heel into the heel cup, then lace up.
4. Stand up — your foot spreads when you put weight through it.
5. Check the length. Find your longest toe (it isn’t always your big toe). Aim for around a thumb’s width of space between your longest toe and the end of the trainer.
6. Check the toe box. Your toes should be able to spread and move without being squeezed together.
7. Check the width. Press around the sides of your forefoot. The upper shouldn’t feel tight or compress your foot. A trainer that’s too narrow can aggravate the big- and little-toe joints, including bunions and tailor’s bunions.
8. Check your heel. Walk, jog or do a few movements you’ll actually use the trainers for. Your heel should stay comfortably in the heel cup without excessive lifting or slipping.
9. Check for pressure points. You shouldn’t feel rubbing, pinching, numbness or pressure anywhere.

Don’t buy trainers hoping they’ll eventually become comfortable.

A good trainer should feel comfortable from the start, with enough room for your foot to move and spread naturally.

Address

Studio 107, Craft Central, 397-411 Westferry Road
London
E143AE

Opening Hours

Monday 6am - 9pm
Tuesday 6am - 9pm
Wednesday 6am - 9pm
Thursday 6am - 9pm
Friday 6am - 9pm
Saturday 7:30am - 7:30pm

Telephone

+447507173786

Website

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