Understand your body. Recover with confidence.
Plain-language guidance for common problems, practical self-care and answers to the questions patients ask most. General information only, it does not replace an assessment.
Before your visit.
A little preparation helps us use your time well.
Bring
Scans, X-rays, blood reports, surgical notes, a list of your medicines and any previous physiotherapy plans.
Wear
Loose, comfortable clothing so the area can be seen and moved. Shorts for knee or hip problems, a vest or loose top for the shoulder or back.
Think about
What triggers your symptoms, what eases them, how they affect sleep and work, and what you want to get back to.
Common problems, explained.
What each usually involves, what tends to help and when to get checked sooner.
Low back pain
Most back pain is mechanical: it comes from the joints, muscles and discs of the spine being overloaded or stiff, and it is rarely dangerous even when it is intense.
What usually helps: staying gently active, changing positions often, easing back into normal activity, hands-on treatment for stiffness and progressive strengthening. Prolonged bed rest tends to slow recovery.
Neck pain and stiff shoulders
Often linked to long periods at a desk or on a phone, poor sleeping positions or stress. Muscles tighten and joints stiffen, sometimes causing headaches or pain into the arm.
What usually helps: regular movement breaks, a workstation with the screen at eye level, gentle neck and shoulder mobility, targeted strengthening and manual treatment of stiff segments.
Shoulder pain
Commonly related to the rotator cuff tendons, a stiff shoulder or overuse. Reaching overhead, lying on the side or lifting often brings it on.
What usually helps: adjusting aggravating activities rather than stopping everything, restoring range, then graded strengthening of the shoulder and shoulder blade.
Knee pain
May come from the front of the knee, tendons, cartilage, ligaments or the joint itself. Pain with stairs, squatting or after sitting is very common.
What usually helps: a strength programme for the hip and thigh muscles, load management, and manual treatment where stiffness is part of the picture.
Tendon pain (tendinopathy)
Tendons such as the Achilles, tennis elbow and rotator cuff tendons can become painful when load builds faster than they can adapt.
What usually helps: progressive loading exercises, avoiding both complete rest and sudden overload, and treating contributing factors such as technique or training volume.
After surgery
Early, guided movement helps restore range, reduce stiffness and rebuild strength. Each type of surgery has its own limits and timelines, set by your surgeon.
What usually helps: a staged rehabilitation plan that follows your surgeon’s protocol, with clear goals for each phase.
Desk-related strain
Static positions held for hours load the neck, shoulders and lower back. The best posture is the next one: variety matters more than perfect alignment.
What usually helps: a short movement break every 30 to 45 minutes, screen at eye level, supported lower back, feet flat, and strengthening for the upper back and hips.
Seek urgent medical care if you have:
Most aches and pains are not emergencies, but some signs need a doctor straight away rather than physiotherapy.
- Loss of bladder or bowel control, or numbness around the groin or inner thighs
- Sudden weakness in an arm or leg, or a foot that drops
- Severe pain after a fall or accident, or a visibly deformed limb
- Chest pain, shortness of breath or pain spreading into the jaw or arm
- Fever or feeling very unwell together with severe back pain
- Unexplained weight loss with constant night pain, or a hot, swollen, red joint
Questions patients ask.
If yours is not here, call or message and ask.
Will treatment hurt?
Treatment should be tolerable. Some techniques may feel uncomfortable or leave the area sore for a day, and you stay in control throughout. Tell me at any point if something is too much and we will adjust.
What is dry needling, and is it safe?
Dry needling uses fine, sterile, single-use needles placed into tight, tender points in muscle to ease pain and tension. It is performed by a certified practitioner, only with your consent and after screening for suitability. Mild soreness or a small bruise afterwards is common.
What is IASTM and will it leave marks?
Instrument-assisted soft tissue mobilisation uses smooth-edged tools to treat tight or restricted soft tissue. Some people see temporary redness or light bruising in the treated area, which usually settles within a few days.
How many sessions will I need?
It depends on the problem, how long you have had it and how you respond. After your assessment I will give you an honest idea of what to expect, and we review the plan as you progress.
Do I need a scan or a doctor’s referral?
Bring any scans, reports or notes you already have, as they help. For questions about referrals or insurance, please ask when you book.
Can I keep exercising while I recover?
Usually yes, in a modified form. Staying active is generally better than complete rest. We will agree what is safe and what to adjust for your injury and sport.
Still have a question?
Call or message and ask. You do not need to have it all figured out.