Informative articles about physical therapy, rehabilitation, and injury prevention through exercise.
Our physiotherapy blog provides informative articles and news about the benefits of physical therapy, rehabilitation, and injury prevention through exercise. Learn how physiotherapy can improve your health and wellbeing.
The five stages of an Achilles loading programme in order, what each one is for, and the honest timeline: twelve weeks of loading before judging it, and three to six months before running feels normal again.
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The five sites where bursitis is diagnosed most often, what is usually going on at each one, and why the lateral hip and shoulder are now understood as tendon problems rather than bursal ones.
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Cracking your knuckles does not cause arthritis, and the studies that tested it are more interesting than the answer. Five common claims about joint cracking checked against the research, including the one worth taking seriously.
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How long morning stiffness lasts is one of the most useful clues in joint pain. Five patterns ranked by how much they change the diagnosis, from under 30 minutes to the girdle stiffness that needs same-week attention.
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Five dietary changes for arthritis ranked by evidence, from weight reduction and a Mediterranean pattern down to cutting out tomatoes and other nightshades, which has no evidence behind it at all.
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Five non-drug approaches to arthritis pain ranked by the strength of the evidence behind them, from therapeutic exercise and weight management down to TENS, which NICE advises against for osteoarthritis.
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The five types of arthritis seen most often in the UK, what separates them, and the three questions that point to which one you have: joint pattern, stiffness timing and speed of onset.
Read articleA step-by-step plan for the first 48 hours of an arthritis flare: reduce the load, keep the joint moving, use cold or heat, review medication, and know the one flare that needs A&E.
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Lower back arthritis explained: facet joint change, disc degeneration and spinal stenosis, how to tell them apart from what makes each better, and the five treatments that work.
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Cervical spondylosis explained: why an ageing neck aches, how to tell simple neck arthritis from a pinched nerve or cord compression, and the five things that genuinely help.
Read articleWhat actually helps hand osteoarthritis: joint protection and better tools, exercise, warmth, thumb splinting and topical NSAIDs, ranked honestly, plus what the arthritis glove trial found.
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How to tell if hip pain is osteoarthritis: groin pain, lost rotation, the C-sign, morning stiffness and referred knee pain, plus what the stages mean and how to stay mobile.
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Five causes of ankle pain sorted by where it sits: lateral sprain, peroneal tendinopathy, anterior impingement, tibialis posterior dysfunction and sinus tarsi syndrome, with the rehab for each.
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Hand or finger pain without arthritis: trigger finger, carpal tunnel, Raynaud’s, Dupuytren’s and tendon overload, with the sign that identifies each and what actually helps.
Read articleFive causes of wrist pain and the self-tests that separate them: carpal tunnel, De Quervain’s, TFCC injury, thumb base arthritis and scapholunate sprain, with the rehab for each.
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Why your elbow hurts when bending, straightening or gripping, sorted by which side it sits on: tennis elbow, golfer’s elbow, cubital tunnel, olecranon bursitis and biceps tendinopathy.
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The five common causes of hip pain, ranked, sorted by where the pain sits: outer hip, groin, buttock and front crease, with what relieves each one and what the trials show.
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Five chair tai chi movements for stiffness and balance, ranked, with how long to practise, who it suits, and an honest account of what the seated evidence does and does not show.
Read articleAdult knee cartilage does not regrow on its own, and knees with cartilage loss routinely become pain-free without surgery. Five non-surgical options ranked by what the evidence and NICE actually support.
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Burning pain under the kneecap that is worst when standing with the knee locked out. What infrapatellar fat pad impingement is, how Hoffa’s test identifies it, and five treatments ranked by evidence.
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Runner’s knee explained: why the pain sits behind the kneecap, why it hurts most on stairs and after sitting, and the five treatments ranked by how well the evidence supports them.
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The meniscus explained: what the two cartilages in each knee do, why the outer third heals and the inner two thirds cannot, and the five treatments for a tear ranked by what the evidence supports.
Read articleWhat knee osteoarthritis actually feels like, from morning stiffness to grinding and stairs, and which exercise helps most, with the honest size of the effect from 139 trials.
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Why your knee hurts, sorted by where the pain sits: kneecap pain, osteoarthritis, meniscal problems, IT band syndrome and a Baker’s cyst, with what helps each and when to get it checked.
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A ten-minute daily full body stretching routine of seven moves, ranked by how much each one gives back, with hold times, what the evidence supports and what stretching does not do.
Read articleFive foot exercises and stretches ranked: high-load heel raises, the plantar fascia stretch, calf stretches, short foot holds and toe yoga, with doses and what the trials actually found.
Read articleWhat to do for back pain in the first two weeks: short walks, pelvic tilts, cat-cow, breathing and knee-to-chest, ranked, plus the exercises that should wait until week three.
Read articleFive hand and finger exercises for arthritis and stiffness, ranked: tendon glides, grip squeezes, the thumb web-space hold, finger table lifts and thumb opposition, with doses and what the evidence shows.
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Five exercises for shoulder pain, ranked: side-lying external rotation, isometric wall push, band pull-aparts, wall slides and pendulums, with how often to do them and the rule for adding weight.
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Six knee strengthening exercises to do at home, ranked by how much they help: step-ups, wall squats, glute bridges, clamshells, straight leg raises and calf raises, with sets, reps and how to progress.
Read articleHow many calories a man needs per day, five ways to work it out ranked by accuracy, and how energy intake changes while training hard, recovering from injury, and losing weight to take load off sore joints.
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The five gym exercises a physiotherapist would use to build a stronger lower back: Romanian deadlift, 45-degree back extension, loaded carries, supported rows and the bird dog and dead bug pair, with what to do during a flare-up.
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A structured, evidence-based loading programme for tennis elbow: isometric holds, eccentric-concentric wrist extension, the Tyler Twist and kinetic chain exercises to restore tendon load capacity.
Read articleThe five oblique exercises worth doing, ranked by a physiotherapist: side plank, Pallof press, suitcase carry, woodchop and bicycle crunch, with how to train rotation with a sensitive back and which side pain needs checking.
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A complete dumbbell arm workout in five exercises, ordered by a physiotherapist: overhead extension, curl, kickback, hammer curl and close-grip press, plus how to add volume without flaring the elbow and wrist tendons.
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The five best dumbbell bicep exercises ranked by a physiotherapist: concentration, incline, standing, hammer and preacher curls, with the EMG evidence and what to change when the front of the elbow hurts.
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The five kettlebell exercises worth learning, ranked by a physiotherapist: swing, goblet squat, Turkish get-up, single-arm row and suitcase carry, with the swing EMG evidence and how to progress swings and cleans with a sensitive back.
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Every muscle group the deadlift works, ranked by contribution: glutes, spinal extensors, hamstrings, quadriceps and grip, with the sumo and conventional EMG differences and how to hinge with a sore hamstring or back.
Read articleThe five best glute exercises ranked by a physiotherapist: hip thrust, squat, Romanian deadlift, split squat and lateral work, with the EMG evidence and what to swap when the outside of the hip is sore.
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A plain guide to shockwave therapy: what it is and how it differs from electrical treatments, how the waves work, focused versus radial, what it treats, what a session involves, the side effects, and who it does and does not suit.
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The five squat form checkpoints worth your attention, ranked by a physiotherapist: bracing, depth, knee tracking, midfoot balance and stance, with the evidence on squat depth and how to squat with kneecap pain.
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The five lat exercises worth your time, ranked by a physiotherapist: pull-up, pulldown, single-arm row, bent-over row and straight-arm pulldown, with the EMG evidence and how to pull when the shoulder pinches at the top.
Read articleThe five dumbbell shoulder lifts worth doing, ranked by a physiotherapist: press, lateral raise, reverse flye, full-can raise and external rotation, with the EMG evidence and what to change when the rotator cuff aches.
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The five dumbbell chest exercises worth programming, ranked by a physiotherapist: flat press, 30-degree incline, flye, floor press and single-arm press, with the EMG evidence and the depth, grip and tempo changes for a sore front of shoulder.
Read articleThe five ab exercises worth your time, ranked by a physiotherapist: front plank, side plank, dead bug, bird dog and partial curl-up, with the EMG evidence and which of them tolerate a flare of low back pain.
Read articleThe five bodyweight exercises worth building a home routine around, ranked by a physiotherapist: squat, press-up, split squat, Nordic curl and calf raise, with how to pitch them when a knee or hip is arthritic.
Read articleHow fast weight can realistically come off, why the first fortnight is mostly water, what faster loss costs in muscle, and why a modest loss eases knee osteoarthritis pain, from a physiotherapy perspective.
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The UK 700mg target in real portions, who benefits from a supplement, the heart and kidney stone evidence, and how calcium and vitamin D fit around fracture healing and bone health alongside the loading bone needs.
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Why women start with lower creatine stores, what the research supports for strength, muscle and bone, how creatine fits alongside strength training in rehab and later life, the 3 to 5g dose, and a straight answer on bloating.
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Creatine, protein and vitamin D compared against HMB, BCAAs, beta-alanine and testosterone boosters, with the supported doses, the contamination risk, and which supplements matter while rebuilding strength after injury.
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Whey and plant protein compared on leucine, digestibility and dose, what matched-protein trials show, and when a powder is the practical way to reach a protein target during injury or post-operative rehab.
Read articleThe UK reference intake, the 1.6g per kilogram figure for building muscle, and the higher needs after injury, after surgery and in older adults losing muscle, from a physiotherapy perspective, with what it looks like on a plate.
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How to find a clinic offering shockwave therapy near you, which providers actually own a machine, the questions worth asking before you book, and how far it is reasonable to travel.
Read articleWhat shockwave therapy costs in the UK in 2026: the usual price range per session, what a full course comes to, what should be included, and whether the NHS or insurance pays.
Read articleWhat ONJ disease is, who is genuinely at risk and how small that risk is on osteoporosis treatment, who to see about it, and how osteonecrosis behaves in the hip, knee and shoulder.
Read articleWhat Sussex MSK Partnership is, what replaced it in December 2024, which service now covers East Sussex, and how to self-refer for NHS physiotherapy without seeing your GP first.
Read articleThe seven-stage rotator cuff exercise programme for large and irreparable tears, in full, with the evidence behind training the deltoid when the cuff cannot be repaired.
Read articleThe four golfer's elbow exercises with exact dosage, the honest recovery timeline, and why steroid injections are no longer recommended.
Read articleThe six frozen shoulder exercises with their reps and the pain rule that matters most, plus what the UK FROST trial found about physiotherapy, manipulation and surgery.
Read articleThe three tibialis posterior strengthening exercises with exact dosage, plus the trial evidence for eccentric loading and orthoses in PTTD.
Read articleFour neck strengthening exercises with exact dosage, and the trial evidence on how much neck training actually reduces pain.
Read articleThe four median nerve glide exercises with their dosage and the rules that matter most, plus what the evidence says about nerve gliding for carpal tunnel symptoms.
Read articleEleven hip exercises to stretch, strengthen and stabilise, in full with their dosage, plus what NICE says about exercise as the core treatment for hip osteoarthritis.
Read articleRCRSP explained: what the umbrella term covers, the NHS rehab programme in full with dosage, and what the GRASP trial found about exercise, injections and surgery.
Read articleThe five peroneal stretches with their exact dosage and technique, plus what the evidence says about strengthening and balance work after a rolled ankle.
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The four shin splints exercises with their exact dosage, plus what the evidence says about calf strength, graded running and recovery time.
Read articleWhat pelvic floor dysfunction involves, what NICE says about supervised pelvic floor muscle training, how to find the right POGP pelvic health physiotherapist for your case in East Sussex, and what PhysioHub does alongside them.
Read articleWhat the evidence says about strength training and exercise in rheumatoid arthritis, how much is recommended, how to train around flares, and where physiotherapy fits alongside rheumatology care.
Read articleHow podiatry and physiotherapy differ for foot and heel pain, what UK practitioners actually use, what the evidence says about orthoses versus exercise, and which problems suit which profession.
Read articleHow physiotherapists and personal trainers differ in training, regulation and scope, which one suits which situation, and how the handover between them should work.
Read articleWhen you can drive after an operation, what the DVLA and insurers actually require, how to plan a return to work, and how to rebuild the everyday activities that recovery is really measured by.
Read articleWhat the evidence shows about preventing falls in older adults, how much strength and balance training is needed, what NICE recommends, and the free and paid options available in East Sussex.
Read articleWhat neurological rehabilitation involves beyond stroke, what the NHS community service in East Sussex provides, what the evidence says about exercise in MS and Parkinson’s, and how private neuro physiotherapy fits.
Read articleWhat to expect when a cast or boot comes off after a fracture: why the limb is stiff and weak, how long recovery takes, the stages of rehabilitation, and when to get help.
Read articleWhat a nerve root block involves, what NICE says about spinal injections for sciatica, how private costs are structured, and why what you do in the weeks after the injection decides whether it lasts.
Read articleWhat an NHS pain clinic actually offers for persistent pain, how to get referred in East Sussex, what NICE recommends for chronic primary pain, and where physiotherapy fits alongside it.
Read articleWhat the main shoulder operations involve, what the CSAW trial found about decompression surgery, how private costs are structured, and the rehabilitation timeline after rotator cuff repair.
Read articleWhat private meniscus surgery costs in the UK, what the ESCAPE trial found when exercise was compared with keyhole surgery, when an operation is genuinely indicated, and the rehab either way.
Read articleWhat prehabilitation before an operation involves, what the 2025 evidence shows for hip and knee replacement, what to train in the weeks before surgery, and how to use the waiting time well.
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Private physiotherapy fees around Uckfield explained: what an assessment and a follow-up cost, what decides the total, and how the NHS, private and insurance routes compare.
Read articleNeck surgery explained: which problems it treats, how private costs are structured in the UK, what recovery looks like after a discectomy or fusion, and the rehabilitation before and after.
Read articleWhat recovery looks like after ankle fracture fixation, ligament reconstruction and ankle arthroscopy, why weight-bearing rules vary, and the rehabilitation that restores calf strength and balance.
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Five hamstring stretches with clear technique and dosage, what stretching actually changes according to the evidence, and the hamstring problems it makes worse.
Read articleThe routes to getting a sports injury assessed in East Sussex, which ones are quick, what to do in the first 72 hours, and the warning signs that mean going straight to urgent care.
Read articleFrozen shoulder explained stage by stage: how it is diagnosed, what the evidence says about injection, exercise and hydrodilatation, and how long recovery really takes.
Read articleWhat elbow arthroscopy is used for, how private costs are structured in the UK, a realistic recovery timeline, and the rehabilitation that decides whether full movement comes back.
Read articleFemoroacetabular impingement explained: what hip arthroscopy involves, how it compares with structured physiotherapy in the trial evidence, and what rehabilitation looks like either way.
Read articleWhat rehabilitation after a total knee replacement involves week by week, why the first six weeks of range of movement matter so much, and what private rehab adds to the NHS follow-up.
Read articleWhat knee cartilage surgery involves, how private costs are quoted in the UK, realistic recovery timelines by procedure, and why the rehabilitation afterwards does most of the work.
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Shockwave therapy is increasingly offered for carpal tunnel syndrome. Here is what the trials actually found, how it compares with splinting and injection, and who it suits.
Read articleHow long carpal tunnel surgery takes, what the recovery actually looks like week by week, and the hand rehabilitation that gets grip and dexterity back afterwards.
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Exercise and strength support for people losing weight with sore knees, hips or backs, from a physiotherapy clinic in Uckfield: where to start, how to progress, and how it fits alongside GP-led weight management.
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What a full fitness checkup covers, from strength testing side to side and balance to mobility and training load, what the results mean, and how to turn them into a plan that prevents injury.
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What bunion surgery involves, realistic NHS recovery timeframes, what helps a painful bunion before considering an operation, and the rehabilitation that gets you walking and running properly afterwards.
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How private stroke rehab works alongside NHS care in the UK, the intensity of therapy NICE recommends, what good neurological physiotherapy involves, and how to judge a stroke rehab service near you.
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The rehabilitation options for older adults in the UK after a fall, illness or surgery, how residential rehab facilities compare with home and clinic physiotherapy, and what really restores independence.
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What UK spine rehab programmes offer for persistent back and neck pain, who genuinely needs a specialist centre, what post-operative spinal rehab looks like, and how to judge a provider.
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Rheumatologist, orthopaedic surgeon or MSK physiotherapist? Here is who treats what in arthritis, which route suits which symptoms, and why exercise-based care is first-line for osteoarthritis.
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A clear breakdown of private ACL reconstruction costs in the UK, what the quote usually leaves out, and why the rehabilitation you buy afterwards is what decides your result.
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What a proper post-surgery rehabilitation service should give you, how rehab centres, outpatient clinics and home care compare, and the four stages every post-operative recovery moves through.
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What rehab after a hip replacement really involves, from your first steps in hospital to walking without a stick and getting back to sport, with realistic timescales at each stage.
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Good pain management is more than medication. Here is how physiotherapy helps you understand, reduce and take control of persistent pain through active strategies.
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A "trapped muscle" usually means a protective spasm around an irritated joint rather than something physically stuck. Here is what is really happening and how to ease it.
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Soft tissue damage covers muscle, tendon and ligament injuries. Here is how they heal, what modern management looks like, and why early loading beats rest.
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Headache with neck and back pain often shares one driver: posture, tension and stress. Here is how the three link up and what physiotherapy can do about it.
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One-sided musculoskeletal pain is common and usually reflects how you load that side. Here is how a physiotherapist assesses right-sided pain and what helps.
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Runner’s knee pain is almost always a load issue. Here is how a physiotherapist identifies the cause and the graded plan that gets you running pain-free.
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Quadriceps tendinopathy causes pain just above the kneecap that loads up with jumping and squatting. Here is why it happens and the progressive loading that fixes it.
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Pes anserine pain causes an ache on the inner knee, just below the joint. Here is what irritates it, why it happens, and the loading plan that settles it.
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A clicking or snapping hip is usually harmless. Here is what causes the noise, when a clicking hip actually needs assessment, and how physiotherapy helps.
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Buttock pain can be muscular, tendon-related or referred from the back as sciatica. Here is how a physiotherapist tells them apart and treats the real cause.
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A deep ache in the upper arm often comes from the shoulder or neck rather than the arm itself. Here is how a physiotherapist finds the source and treats it.
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Pain at the front of the shoulder often points to the rotator cuff or biceps tendon. Here is how a physiotherapist finds the cause and the rehab that works.
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Middle and upper back pain is common and usually mechanical. Here is what causes thoracic pain, how to ease it, and the rare signs that need checking.
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That aching, burning pain between the shoulder blades is usually postural and muscular. Here is what drives it and the changes that actually relieve it.
Read articleOne-sided neck pain is usually muscular or joint-related, not sinister. Here is what causes a sore right-side neck and what actually helps it settle.
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Neck and shoulder pain frequently travel together. Here is how a physiotherapist works out whether the neck, the shoulder or both are driving your symptoms.
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Thigh pain can come from the quads, hamstrings, hip or lower back. Here is how a physiotherapist locates the cause and the rehab that resolves it.
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Hamstring pain can be a muscle strain, a high-hamstring tendon problem or referred from the back. Here is how to tell them apart and rebuild strength safely.
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Shin splints are an overload injury, not bad luck. Here is what causes that ache along the shin, how to calm it, and how to tell it apart from a stress fracture.
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Knee pain going downstairs usually points to the kneecap or the load your quads can control. Here is why descending hurts more and the exercises that help.
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Foot pain has dozens of possible causes, from the heel to the toes. Here is how a physiotherapist works out what is driving yours and what actually settles it.
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Rushing back is the single biggest cause of re-injury. Here's how a safe, criteria-based return to sport actually works, stage by stage…
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A tight neck or aching back keeping you up at night usually has a genuine physical cause, and one physiotherapy can treat…
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"How many sessions will this take?" is one of the first questions I get asked. Here's an honest, realistic guide to timelines for acute, chronic and post-surgical cases…
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Booking your first appointment is easy; what makes people nervous is not knowing what happens once they get there. Here's a straightforward walkthrough…
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TENS machines are cheap, easy to use, and genuinely help some people feel more comfortable. Here's what the evidence actually shows, and where they fit alongside physiotherapy…
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One of the questions I get asked most, usually right at the start of a phone call, is "do I need my GP to refer me first?" Here's the short answer, and when a referral still helps…
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Achilles pain not settling with rest and stretching? Here's what shockwave therapy involves, what the evidence says, and who shouldn't have it…
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Doing your exercises correctly isn't the whole story. Here's why sleep quality affects pain and healing as much as the exercises themselves…
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A modest amount of strength, balance and movement-prep work, done consistently, prevents a meaningful share of the injuries I treat. Here's how to build it in…
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Shoulder pain that flares with overhead movement is one of the most common reasons people come to see me. Here's what assessment and treatment involves…
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Despite the name, most of the tennis elbow I see in clinic has nothing to do with tennis. Here's what treatment actually involves…
Read articlePlantar fasciitis has a habit of dragging on. Here's what the evidence says about shockwave therapy, what a session involves, and who shouldn't have it…
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"Clinical massage" and "massage" sound like they should mean the same thing, but the goals, and who's delivering them, are usually quite different…
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Searching for sports massage in Uckfield? Here's what it actually involves, who benefits most, and how we combine it with physiotherapy…
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If you've ever wondered what a physiotherapist does, you're not alone. Many people still think physiotherapy is just massage, stretching, or being told to rest and wait…
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One of the most common questions people ask when they're dealing with pain is, "Do I need a scan to see what's going on?"…
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One of the most common questions people ask when they're in pain is, "Do I need a clear diagnosis before I can improve?"…
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