Journal
Notes on pain, movement and recovery
Plain-language explanations of what we see in the clinic every week, what actually helps, what doesn't, and how to keep progress going between sessions.
Back & Sciatica2 min readLower Back Pain: What Actually Helps in the First Two Weeks
Most lower back pain settles on its own, but what you do in the first fortnight decides how quickly, and whether it comes back.
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Foot & Ankle4 min readFlat Feet: When They Matter and When They Do Not
Having flat feet is not a diagnosis and usually needs no treatment at all. What matters is whether the foot is flexible, and whether it actually hurts.
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Rehabilitation4 min readPost Surgery Physiotherapy: What Recovery Actually Looks Like
Surgery repairs the structure. Rehabilitation is what turns that repair into a working joint. Here is what to expect after the common operations, joint by joint.
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Back & Sciatica4 min readQuadratus Lumborum Pain: The Deep Muscle Behind Many Sore Backs
A deep, one sided ache just above the hip that hurts to stand and to cough. The quadratus lumborum is often involved, though rarely the whole story.
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Coxa Vara and Coxa Valga: What Your Hip Angle Means
Two terms that sound alarming on a radiology report. Here is what the hip angle actually is, when it matters clinically, and when it is simply a measurement.
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Neck3 min readNeck Pain from Desk Work: Why It Happens and How to Stop It
Aching between the shoulder blades by mid-afternoon is one of the most common complaints we see. Here is what is actually going on, and the changes that make a measurable difference.
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Shoulder3 min readFrozen Shoulder: The Three Stages and How Long Recovery Takes
Frozen shoulder follows a predictable pattern. Knowing which stage you are in changes what treatment should be doing, and prevents a great deal of wasted effort.
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Knee3 min readKnee Pain on Stairs: What It Means and What to Do About It
Pain going down stairs and pain going up point to different problems. The direction that hurts is one of the most useful clues you can bring to an assessment.
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Elbow, Wrist & Hand3 min readWrist and Hand Pain from Typing: Is It Carpal Tunnel?
Waking at night to shake your hand out is the giveaway symptom. Here is how to tell carpal tunnel from the other things that cause hand pain, and why a night splint is the first thing to try.
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Shoulder4 min readShoulder Impingement and Rotator Cuff Pain When You Lift Your Arm
Pain in a specific arc of movement, worse reaching overhead and at night, this is the most common shoulder problem we see, and the evidence on how to treat it has changed a lot.
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Foot & Ankle3 min readRolled Your Ankle? What to Do in the First 72 Hours
Ankle sprains are treated casually and re-sprained constantly. What you do in the first three days, and the balance work you do six weeks later, decides which group you end up in.
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Hip4 min readHip Bursitis and Pain on the Outside of Your Hip at Night
If lying on one side wakes you up, the problem is usually tendon compression rather than 'bursitis', and the fix starts with how you position yourself in bed.
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