★★★★★
Chronic lower back pain"I had seen three physios and a chiropractor over two years. After six sessions with Teejay I finally understood what was actually happening in my body. The assessment alone was worth every penny."
The question that stalls recovery
Good pain and bad pain — and why nobody has explained the difference.
There are two kinds of discomfort after a knee replacement, and they feel far more alike than you would expect. One is the ache of muscle being asked to work again after a long absence — the productive kind. Stop for it and you never rebuild the strength the joint needs, the limp becomes permanent, and range you could have recovered quietly disappears. The other is the signal that something has been pushed too far, too early, or in the wrong direction. Ignore that one and you flare the joint, lose a fortnight, and come back frightened of the thing that set you off.
Almost nobody can tell them apart on their own, and there is no rule of thumb that reliably works — it depends on your surgery, your history, your particular knee, and where you are in the week. Telling them apart in the moment, and adjusting what you are doing on the spot, is the single most valuable thing a supervised session gives you. It is also the reason a class of fifteen cannot give it to you.
"A brain that does not trust a joint will not allow it to work properly, however well the surgery went. Most of rehabilitation is giving it permission — and knowing when someone is ready for the next step."
Teejay Sogunro — credentialsFull credentials and background →
✓STOTT PILATES® Full Comprehensive Certified
✓STOTT PILATES® Rehabilitation Certified
✓Qualified Sports Therapist
✓Studied BSc (Hons) Osteopathy — Middlesex University
✓Watford FC Rehab Pilates Sports Therapist, 2015–2018
✓England Over-60s International Squash Rep · Top 32 World Ranked 2024
✓Trigger Point Dry Needling
✓25 years professional clinical practice · Founded 2001
Applied Pilates and Osteolates Therapy are movement-based rehabilitation services. This page is for people recovering from knee replacement surgery. The work runs alongside your surgeon and physiotherapist — never instead of them.
The apparatus suite
Springs, not your own body weight.
On a leg press, or in a mat class, load and body weight arrive together — the knee has to carry you before it can be strengthened. Spring resistance separates the two. The Reformer, Cadillac, Chair and Barrels all load the muscle while supporting the joint, which means a knee can be worked genuinely hard six weeks after surgery without ever being asked to take your full weight. It also means the load adjusts in small increments, in both directions, mid-session — so when something turns out to be too much on a given day it is dialled back on the spot rather than abandoned. That gradation is the entire point, and it is not available on a mat, in a gym, or on a walk.
Core
Reformer
Spring-resistance carriage. Develops strength, flexibility and control simultaneously. The foundation of STOTT Pilates.
Advanced
Cadillac · Trapeze Table
Full rehabilitation range of motion. Post-surgical, hypermobility, and spinal conditions. The most versatile apparatus available.
Strength
Wunda Chair
Functional leg and core strength. Stability training for everyday movement. Highly effective for knee and hip rehabilitation.
Spinal
Spine Corrector
Spinal articulation and extension. Particularly effective for back pain, postural correction and scoliosis management.
Flexibility
Ladder Barrel
Extended range of motion work. Addresses stiffness, restricted movement and thoracic spine mobility.
Precision
Small Props
Arc barrel, foam roller, resistance bands. Technique refinement and proprioceptive training alongside the main apparatus.
Why does the full apparatus suite matter? Most reformer instructors hold a reformer-only qualification. Teejay's STOTT PILATES® Full Comprehensive Certification covers all six apparatus and took over four years to complete. This means every piece of apparatus is used correctly and with clinical precision — not just available as a prop. View full credentials →
Where our part ends
When we stop,
and send you back.
Working alongside your surgeon and physiotherapist means knowing where our part ends. There are three situations where we stop and refer you back. The first is anything that suggests a possible clot — DVT is a recognised risk after knee surgery and it is an emergency, not something to work around, so we stop the session and send you to your GP, your surgeon or urgent care the same day. The second is a knee that is not responding: if mobility and strength are not moving over a reasonable period despite consistent work, that is information, and it belongs with your surgical team rather than with more exercise. The third is biomechanics that concern us — if the way the joint behaves under load does not look right, we say so, and we ask your clinician to review it. None of this replaces your medical care. It runs alongside it, and it defers to it.
01
Rehabilitation-informed — not fitness Pilates
Every exercise is chosen because it is clinically appropriate for your body. Fewer well-chosen exercises deliver more lasting results than dozens of generic ones. Teejay's approach is shaped by sports therapy, osteopathic principles and STOTT Pilates methodology.
About Teejay's approach02
Full apparatus — not Reformer-only
Most local studios offer Reformer beds only. Applied Pilates has the full STOTT range: Reformers, Cadillac, Trapeze Table, Wunda Chair, Barrels — tools most studios simply don't have. This means rehabilitation exercises that a standard studio cannot offer.
View timetable03
Maximum 7 clients per session
Teejay knows your history, your movement patterns, and your limitations session by session. This is not the 10-to-13-person boutique reformer class model recently criticised by the Guardian and the Sunday Times as a source of injuries.
View prices & membership04
Programme built on your assessment
Every new client starts with a £85 movement assessment. Your programme is specific to your body — not a generic routine applied to everyone in the room. No two clients follow the same plan, even within the same group session.
Book £85 assessment| What matters | Standard Reformer studio | Applied Pilates St Albans |
|---|---|---|
| Apparatus | Reformer only | Full STOTT suite — 6+ apparatus ✓ |
| Group size | 10–13 clients | Maximum 7 clients ✓ |
| Programme | Fixed class — same for everyone | Built on your movement assessment ✓ |
| Instructor training | Reformer-only qualification | STOTT full comprehensive — 4+ years ✓ |
| Approach | Fitness and wellness | Rehabilitation-informed clinical ✓ |
| Osteolates Therapy | Not available ✕ | Integrated hands-on treatment ✓ |
| Suitable for chronic pain | Not designed for it ✕ | Specifically designed for back pain, sciatica ✓ |
| Parking | Varies ✕ | Free parking on site ✓ |
What the assessment finds
The muscles nobody mentioned —
and the rest of you that has been paying.
Most post-operative advice concentrates on the quadriceps, because it is the obvious one and it is visibly wasted. It matters, but it is not sufficient. The knee is controlled by a great deal more than the muscle on the front of the thigh: the glutes that stop the whole leg collapsing inward, the deep hip muscles that decide where the knee tracks when you take a step, the calf and foot that manage how you land. Meanwhile the year of limping before the operation has left its own mark — the other knee taking more than its share, the hips adapted to an uneven gait, the lower back compensating for both. Rebuild the operated leg without addressing any of that and you have fixed one joint while the pattern that overloaded everything else stays exactly where it was.
Chronic Lower Back Pain
The most common reason clients come to The Sogunro Practice. We address the cause — not just the symptom.
Back Pain Pilates St Albans → Sciatica & Nerve Pain
Sciatica responds well to targeted movement. The wrong exercises make it worse. Every programme is built around your specific presentation.
Sciatica Treatment St Albans → Facet Joint Syndrome
Repeated flare-ups of severe back pain often trace back to facet joint dysfunction. Requires a specific long-term approach.
Facet Joint Syndrome St Albans → Hip & Knee Pain
Joint pain is frequently caused by muscle imbalance and pelvic alignment. The Wunda Chair and Reformer address both.
Hip & Knee Pain Pilates St Albans → Shoulder & Neck Pain
Desk-driven postural dysfunction corrected at the root — not managed with massage and stretching alone.
Shoulder & Neck Pain St Albans → Osteoarthritis & Osteoporosis
Safe, controlled, progressive loading using adjustable spring resistance. Works with your body, not against it.
Osteoarthritis Pilates St Albans → Sports Injury Rehabilitation
Golf, tennis, padel, squash, CrossFit and HYROX — Premier League-level clinical reasoning applied to every sport.
Sports Injury Rehab St Albans → Post-Surgery Rehabilitation
Returning to strength after spinal or orthopaedic surgery. Precision-loaded rehabilitation alongside your clinical team.
Post-Surgery Rehab St Albans → Pilates for Over 60s
Strength and balance don't have an age limit. Clients in their sixties, seventies and beyond build genuine strength safely.
Pilates for Over 60s St Albans → Posture Correction
Posture is a strength issue, not a habit issue. We retrain the muscles that hold good alignment.
Posture Correction St Albans → Hypermobility & Joint Instability
Hypermobile clients need strength and control — not more flexibility. We build joint stability where it's actually needed.
Hypermobility Pilates St Albans → Men's Applied Pilates
Most men who attend are not there for fitness. They come because they're in pain, post-surgery, or injured in sport.
Men's Pilates St Albans →Twelve to twenty-four weeks to a knee you stop thinking about — though most people leave the first session already moving differently.
Client results
What St Albans clients say when
movement is treated as medicine.
★★★★★ 4.9 ★ on Google · 123 reviews · London Colney, St Albans
★★★★★
Sciatica"I was terrified of making my sciatica worse. Teejay worked around every concern and every session felt purposeful and safe. Six months later I'm back to full mobility."
★★★★★
Post-surgery rehabilitation"Nobody else explained my movement patterns to me like that. The combination of Osteolates Therapy and the small group sessions completely transformed how I exercise."
★★★★★
Back pain · Pro golfer"Nothing has made my back feel pain free and athletic again. It has only been a couple of weeks but it has changed my outlook completely."
Your journey
Three steps to lasting relief.
Every client begins the same way — with an honest assessment of what the knee can actually do, and what has been holding it back.
01
Movement Assessment
£85
60 min 1-to-1. Full movement analysis. Honest recommendation. No obligation to continue. Beginners welcome — no prior Pilates experience needed.
Book assessment02
1-to-1 Programme
From £79.83
Personalised programme built on your assessment. 3-session block (£259, includes Osteolates Express bonus) or 6-session course (£479, includes Osteolates Full bonus).
View 1-to-1 prices03
Small Group Membership
From £129/mo
Monthly rolling. Max 7 clients. Essential membership 5 sessions (£129/month) or Premium 10 sessions (£219/month). No long-term lock-in. Cancel 30 days notice.
View membership optionsEverything you need before you book
Book nowContact & DirectionsEnquire to book → PricingPrices & MembershipFrom £85 — view all → ScheduleTimetable & BookingsView timetable → Also availableOsteolates TherapyFrom £65 → Reviews4.9 ★ on Google · 123 reviewsRead all reviews → AboutTeejay SogunroCredentials & story → Back painBack Pain St AlbansBack Pain Pilates St Albans → SciaticaSciatica St AlbansSciatica Treatment St Albans → SportsSports Injury RehabSports Injury Rehab St Albans → Men'sMen's Applied PilatesMen's Pilates St Albans → Over 60sPilates for Over 60sPilates for Over 60s St Albans → HomeApplied Pilates St AlbansVisit homepage →
Common questions
Questions about Pilates
after knee replacement
- At The Sogunro Practice in London Colney: movement assessment £85, 1-to-1 sessions from £79.83 per session on the 6-session course, small group PAYG £32, and monthly membership from £129/month. Osteolates Therapy from £65. Every session uses the full STOTT apparatus with a maximum of 7 clients and a programme built around your movement assessment. Full pricing →
- Usually from about six weeks, once your surgeon has cleared you to load the knee. Some people come in earlier for the assessment alone, so that a programme is ready to begin the moment clearance arrives. Most attend once or twice a week thereafter, reviewed as things change.
- Some of it will be uncomfortable, and that is expected — muscle that has not worked in months protests when you wake it up. What should not happen is joint pain that lingers or worsens. Knowing which is which, in the moment, is what the supervision is for.
- No. Range is one of the things we work on. Spring-supported apparatus lets us work within whatever range you have and extend it gradually, rather than requiring you to arrive with it.
- It is the stage after it. Physiotherapy gets you safely through the early weeks and discharges you once you have met the milestones. What follows — rebuilding strength and confidence to the point where you stop thinking about the knee — takes longer than a standard block allows.
- Unit 5, Hertfordshire Business Centre, Alexander Road, London Colney, St Albans, AL2 1JG. Ample free parking on site. 2 minutes from M25 junction 22. Approximately 10 minutes from St Albans, Radlett, Hatfield, Bricket Wood, Shenley and Colney Heath — around 15 minutes from Barnet and Edgware, and within a 10-mile drive of Harpenden, Watford, Borehamwood, Wheathampstead, Redbourn and Welwyn Garden City. Map and full directions →
- Yes, and it genuinely improves the programme. Many clients bring notes, a discharge summary or scan results to the assessment, and we work with what you have been advised rather than around it. We do not diagnose and we do not replace medical care — we take over once the diagnosis exists and your clinician has done their part.
- It changes the sequence, because there is no fully reliable leg to work from. It is very manageable — it simply needs a different order, and establishing that order is one of the things the assessment does.
- Sessions run Monday to Thursday from 7:30am to 8:30pm, Friday from 7:30am to 5:30pm, and Saturday from 7:30am to 1:30pm. View the full timetable →
Ready to find out what's really going on?Start with the
Enquire About Your £85 AssessmentOr call Teejay directly 07734 578959
Start with the
£85 movement assessment.
60 minutes, 1-to-1 with Teejay. We will find out what your knee can actually do — and what has been holding it back.
The Sogunro Practice · Applied Pilates & Osteolates Therapy
Unit 5, Hertfordshire Business Centre, Alexander Road
London Colney · St Albans · Hertfordshire · AL2 1JG · Free parking on site