Many people are told the same thing:

“It’s just wear and tear.”
“You just have to manage it.” Or, “live with it.”

But that’s not the whole story. While arthritis itself cannot always be reversed, there are effective ways to reduce pain, improve movement, and help joints function better. At Physiofusion, we’ve introduced advanced Laser Therapy for Arthritis to help people do exactly that.

Using state-of-the-art technology, we’re proud to offer one of the most advanced non-invasive treatments available for joint pain in Burnley and Padiham.

What Is Laser Therapy for Arthritis?

Laser therapy, often referred to as photobiomodulation therapy, uses targeted laser light energy to stimulate the body’s healing processes. Unlike treatments that rely on medication or injections, laser therapy works by activating biological processes within your cells.

When the laser light penetrates the tissue around a joint, it helps to:

• Increase circulation
  • Reduce inflammation
  • Stimulate cellular repair
  • Improve tissue healing

The result is often less pain, improved joint movement, and better function. Importantly, the treatment is completely non-invasive, meaning there are no injections, no surgery, no downtime and most importantly, pain-free treatment.

Why Arthritis Pain Happens

To understand why laser therapy can help, it’s important to understand arthritis itself. Arthritis occurs when the structures within a joint become irritated or worn, leading to inflammation, stiffness and reduced mobility. Over time, the surrounding tissues can also become tight, weak or protective of the joint.

This is why many people experience:

• Persistent joint stiffness
  • Pain during or following activity
  • Reduced mobility
  • Muscle tightness around the joint

The key to managing arthritis effectively is treating the joint and the surrounding tissues together. That’s where modern physiotherapy and laser therapy work extremely well together.

How Laser Therapy Helps Arthritic Joints

Laser therapy works at a cellular level, which is what makes it such an exciting development in musculoskeletal treatment. The light energy stimulates the mitochondria inside your cells, which are responsible for energy production. When stimulated correctly, these cells become more efficient at repairing tissue and regulating inflammation.

For arthritis sufferers, this can lead to:

Reduced Pain: Laser therapy stimulates the body’s natural pain-relieving chemicals and reduces irritation in the joint.

Reduced Inflammation: Chronic inflammation is one of the biggest contributors to arthritis pain. Laser therapy helps calm this process.

Improved Joint Mobility: By reducing swelling and relaxing surrounding tissues, joints can move more freely.

Faster Tissue Repair: Laser therapy encourages cellular activity that supports healing and recovery.

Patients report their joints feel looser, more comfortable and easier to move following treatment.

What Happens During your Laser Therapy Treatment?

One of the reasons laser therapy is becoming so popular is how simple and comfortable the treatment is. This is boasted by hands on physio techniques provided at the same time as your laser therapy eg joint mobilisation or muscle release as well as tailored exercise advice specific to the joint your physio has just assessed.

During a session:

1. Your physiotherapist will assess your joint and identify the areas needing treatment.
2. The laser device is applied directly over the affected area.
3. The treatment typically lasts a few minutes per joint.
4. Most patients feel a gentle warmth or nothing at all.
5. Manual therapies then follow to improve the mechanics of the joint and its surrounding tissue. This takes several minutes per joint usually.

The laser procedure is pain-free and safe, and you can return to your normal activities immediately afterwards

Why We Introduced Laser Therapy at Physiofusion

At Physiofusion, we are always looking for ways to improve the outcomes we achieve for our patients. For many people with arthritis, traditional advice has often been limited to:

• Pain medication
• Waiting Lists
• Managing symptoms

We believe people deserve better options than simply being told to live with the pain. That’s why we invested in high-intensity, medical-grade laser technology to offer a treatment that addresses the root causes of joint pain rather than simply masking symptoms. This technology represents a significant investment, but it allows us to deliver one of the most advanced arthritis treatment options currently available in private physiotherapy clinics.

Why This Treatment Is Rare in Lancashire

High-quality medical laser equipment is expensive and requires specific training to use effectively. For that reason, very few clinics in Lancashire offer advanced laser therapy for arthritis. At Physiofusion, our clinicians are trained in how to apply the correct dosage, wavelength and treatment protocol for different joint conditions. This level of precision is essential because the effectiveness of laser therapy depends heavily on how it is applied.

Who Can Benefit From Laser Therapy?

Laser therapy can be beneficial for many common arthritic conditions affecting joints such as:

• Knees
• Hips
• Shoulders
• Hands and wrists
• Neck and back

It may also help people who experience:

• Long-term joint pain
• Stiffness affecting daily movement
• Flare-ups of inflammatory symptoms
• Reduced mobility due to arthritis

Your physiotherapist will always assess whether laser therapy is appropriate for your individual condition before recommending treatment.

A Results-Driven Approach to Arthritis Care

At Physiofusion, we don’t believe in passive treatment alone. While laser therapy can significantly reduce pain and inflammation, the best long-term results come from combining it with physiotherapy rehabilitation.

This may include:

• Strengthening exercises
• Mobility work
• Joint stability training
• Lifestyle advice to protect the joint

The aim is not just to relieve pain temporarily, but to help you move better, feel stronger and reduce future flare-ups.

Arthritis Doesn’t Have to Control Your Life

If you’ve been told there’s nothing that can be done for your arthritis, it can feel incredibly frustrating.

But modern physiotherapy has evolved. With the right combination of advanced treatment technology, expert assessment and structured rehabilitation, it is possible to significantly improve how your joints feel and function. Laser therapy is one of the most exciting developments in this area, and we’re proud to bring it to patients in Burnley, Padiham and across Lancashire.

Book Laser Therapy in Burnley or Padiham

If arthritis pain is affecting your daily life, the first step is understanding what treatment options are available to you. At Physiofusion, our experienced physiotherapists can assess your joint and determine whether laser therapy for arthritis could help you.

You can learn more about the treatment here: https://physiofusion.co.uk/clinical-therapies/laser-therapy-for-arthritis/

Or book an appointment online with our team today.

Because even when arthritis can’t be cured, it doesn’t mean that nothing can be done!

This is not through the NHS’ want of trying to see you sooner or supply the treatment you want and need, but inevitable logistical challenges that the NHS face that private clinics can manage their way around to be able to supply fast, effective treatment. It gets you the 100% result that mother nature doesn’t seem to be able to achieve on her own.

Here’s what sets us apart, and why choosing private physiotherapy can make all the difference to your recovery.

Private Physiotherapy vs NHS Physiotherapy: Access and waiting times

NHS physiotherapy: NHS services are under huge demand. We feel for them! To get NHS physiotherapy you will commonly have to see or speak to your GP to gain the referral, adding in a ‘hoop to jump through’.

Waiting lists for physiotherapy can stretch for weeks, sometimes months. You may have an initial phone assessment before being offered a face-to-face appointment. Treatment sessions are often very limited (due to a number of reasons) and specialist physiotherapy input for more complex injuries can be limited too.

The primary treatment type is exercise therapy and advice.

Private physiotherapy: At Physiofusion, we can often offer same-week appointments across our Burnley and Padiham clinics more often than not. That means your recovery starts immediately instead of enduring the wait for GPs, and physiotherapy referral waiting list that follows. The sooner you start your recovery, the sooner you get back to your best, but also, the less time you have the injury to prevent chronic problems arising before you even start treatment!

You have the ability to choose your appointment time, therapist and location, making it easier to fit treatment around your life. Fast access to care means quicker diagnosis, earlier pain relief, and a shorter road back to full movement. The number of treatments you can have is not limited and almost all treatments are on a weekly basis.

The primary treatment types are hands on therapy, exercise and advice rehab to match the hands on therapy and other options like strapping/taping, laser and ultrasound, acupuncture and more.

Private Physiotherapy vs NHS Physiotherapy: The type of treatment you’ll receive

NHS physiotherapy: NHS physiotherapists do fantastic work, but they’re limited by time and resources. Appointments tend to be shorter than those in private medicine, and manual therapy (hands-on treatment like muscle release, joint mobilisation or acupuncture for instance) are often not available.

Instead, most patients are issued home exercises. While this can help, it often leaves people feeling unsure if they’re doing them correctly, or frustrated when symptoms don’t improve. With injuries, you want to feel like you’re doing the right thing, at the right time, all the time.

Private physiotherapy:
Private clinics, such as ourselves, take a more hands-on, one-to-one approach. Our sessions include manual therapy, guided movement rehabilitation, and expert advice tailored to your specific injury and lifestyle.

The exercises we issue are tailored, often “video’d” to act as a personal reminder for your exercises, with voice-over of YOUR tips to do them well (you will have your own individual mechanical faults we are trying to correct). We stay with you throughout your recovery, adapting your plan as your body responds. It’s a connected, supported experience designed to get results. We’re also on hand at any point if you need some quick advice or are unsure about an issue you may have. Our door is always open. 

Private Physiotherapy vs NHS Physiotherapy: Continuity and personal support

NHS physiotherapy: You may not always see the same physiotherapist from one appointment to the next. With large caseloads, follow-ups are commonly 4-6 weeks apart, and progress reviews are limited.

Private physiotherapy: At Physiofusion, you’ll work with the same physiotherapist throughout your treatment, only adding in extra therapists when you would benefit from expert care for a specific reason. This continuity allows us to build a clear picture of your progress and adjust your treatment plan at every stage.

We take the time to understand you, your job, lifestyle, hobbies and long-term goals. This way, your recovery fits around what matters most to you.

Value, outcomes, and real results

It’s easy to think of NHS physiotherapy as “free” and private care as an expense, but what’s the real cost of waiting?

Delaying treatment can lead to stiffness, weakness, and more pain over time. With private physiotherapy, you start sooner, recover faster, and get back to doing what you love. You prevent chronic weakness, time affected structural changes and if you are self employed restarting earning!

At Physiofusion, we also work closely with local GPs, private partners and alternative services. So, if you ever need further investigations, like an MRI scan, need injections, acupuncture would benefit you, or podiatry could solve the cause, we can arrange it quickly without long waits or multiple (sometimes costly) referrals.

If you have any questions or queries about an issue you’re facing currently, you can use our FREE Ask A Physio service, here, and we will get back to you within 24 hours.

Why the Right Shoes Matter?

Your feet are the foundation of your body’s mechanics. As the Health Harvard journal explains, thin, flexible soles may actually aggravate joints, leading to knee or hip discomfort over time. Shoes that provide solid support help preserve healthy alignment while reducing injury risk. Harvard Health

Top Picks for Injury-Proof Walking in 2025

Recent consumer surveys highlight excellent walking shoes at various price points:

• Budget-Friendly – Decathlon Quechua (£42): Comfortable and durable, ideal for lighter walks.
• All-Rounder – Grisport (£83): Consistently rated for comfort, fit, and lifespan.
• Premium Choice – Meindl (£145): Exceptional build quality—ideal if you walk often.

These were chosen based on user satisfaction, support, and longevity. blog.renewwellness.careHoag Orthopedic Institute

What Makes a Walking Shoe Great?

1. Fit & Comfort: Shoes should feel snug, not tight. Allow a thumb’s width between your longest toe and the tip to accommodate natural swelling.

2. Support & Stability: Sturdy soles that maintain alignment and save your joints from overstrain are key. Hoag Orthopedic Institute

3. Durability: A well-constructed shoe lasts longer and continues to protect your posture.

4. Appropriate Waterproofing: Lightweight shoes are perfect for dry paths, but opt for more robust models if you walk in wetter or rougher terrain.

Ready to Stay Active Without the Pain?

Before you buy a new pair, consider these steps:

• Bring the shoes in for a Biomechanics or Podiatry assessment. We’ll assess your gait and foot structure.

• Based on your walking needs (e.g., daily strolls, hilly routes, damp UK climate), we’ll help you pick a shoe that supports movement, not works against it.

• Learn how a fit-for-purpose pair can reduce pain, prevent flares, and keep your body aligned long-term.

Our goal? To help you stay active, without pain getting in the way.

If you have any questions about your current or future footwear, reach out to our experts any time using our FREE Ask A Physio service, here.

Ligaments are tough bands of connective tissue that link bones together, stabilising your joints. Unlike muscles, which have a rich blood supply, ligaments have very limited circulation. This means they receive fewer nutrients and oxygen — both essential for healing.

Injuries to ligaments are graded by severity:

Grade 1: Mild overstretching — typically heals in 1–2 weeks.
Grade 2: Partial tear — may take 6–10 weeks.
Grade 3: Complete rupture — often requires surgery and months of rehab.

Even after healing, ligaments rarely return to their original strength, leaving the joint more vulnerable to future injury.

The Hidden Dangers of Feeling “Fine” Too Soon

One of the biggest traps we see is people returning to sport or activity too early. The swelling subsides, the pain fades — but the ligament isn’t fully healed. This can lead to:

Re-injury: A minor sprain can escalate into a full tear if stressed too soon.
Compensatory injuries: You might unconsciously shift weight or movement patterns, leading to strain in other areas.
Chronic instability: Repeated sprains can weaken the joint long-term, increasing the risk of arthritis or permanent instability.

Our Advice: How to Support Your Recovery

Here’s what we recommend to help your ligament heal properly — and safely:

1. Follow the P.R.I.C.E. Protocol

Protection: Use braces or supports if advised.
Rest: Avoid aggravating activities.
Ice: Apply cold packs for 10–15 minutes to reduce swelling.
Compression: Use bandages or sleeves to support the joint.
Elevation: Raise the injured area above heart level when possible.

2. Don’t Skip Rehab: Physiotherapy is essential — not just for healing, but for retraining balance, strength, and joint control. Ligaments rely on surrounding muscles to compensate for lost stability.

3. Respect the Timeline: Even if you feel better, your ligament may still be vulnerable. Stick to your rehab plan, and don’t rush back into high-impact activities.

4. Listen to Your Body: Persistent swelling, pain, or instability are signs you’re not ready yet. If in doubt, get assessed — it’s better to be cautious than sidelined for months.

Ligament injuries demand patience and care. While it’s tempting to “push through” once the pain eases, doing so can undo weeks of progress. If you’re unsure whether you’re ready to return to activity , or if you’re stuck in a cycle of re-injury, we’re here to help. You can reach out to us at any time for FREE advice using our Ask A Physio service, here.

At Physiofusion, our team can assess your recovery, guide your rehab, and help you return to movement safely and confidently.

5 things to try before seeing a therapist about an injury:

1. Avoid Overdoing It

A common way to injure ourselves is doing too much, too soon. For example, suddenly committing to a Couch to 5K program or signing up to a fitness boot camp can shock our joints further, causing strain.

To prevent this, introduce new activities gradually. Let our body adapt to the movement and intensity. If we experience pain or swelling, it’s often not the activity itself that’s the problem, but how much we’ve done or how well we’re doing it (technique matters!).

Tip: Be mindful of activities with high-impact movements, like running, which can strain our knees, ankles, and other weight-bearing joints if done without proper preparation or technique.

2. Know When to Rest and When to Seek Help

Not all pains are equal, and it can be tricky to distinguish between soreness and a more serious issue.

• Niggle: A temporary irritation that typically resolves within two weeks with rest.
• Injury: Damage to a tissue or structure that requires more time and possibly professional intervention.

If our pain persists or worsens after two weeks of rest, or if we can’t bear weight on the affected area, seek help immediately. Severe pain, swelling, or an inability to use the area normally could indicate an injury. If we suspect a fracture, head straight to A&E. Otherwise, a Physiotherapist can assess the problem and create a recovery plan.

3. Follow Basic Injury Care Principles (P.R.I.C.E.)

When dealing with an injury or niggle, the P.R.I.C.E. protocol is your go-to:

• Protection: Use a brace or crutches for more serious injuries.
• Rest: Avoid activities that worsen the pain.
• Ice: Apply a cold pack to reduce swelling and pain, but never place ice directly on the skin. Use a damp towel as a barrier and limit ice application to 10–15 minutes.
• Compression: Wrap the area with a bandage or use a compression sleeve to minimize swelling and provide support.
• Elevation: Raise the injured area above heart level to reduce swelling.

These steps help reduce inflammation and protect the area, giving our body a chance to heal.

4. Don’t Be Afraid to Move

While rest is essential, completely avoiding movement can sometimes do more harm than good. Gentle movement keeps stiffness at bay, maintains circulation, and promotes recovery.

For minor aches or stiffness, such as after a long run, light stretches or low-impact exercises can help loosen muscles and joints. However, if movement causes significant pain, stop and reassess.

Tip: Back pain, a common issue, often worsens with prolonged sitting or inactivity. Keep moving gently to avoid stiffness and tightness.

5. Return to Activity Gradually

One of the biggest mistakes people make is rushing back to their usual activities before fully healing. This can worsen the injury and prolong recovery.

• Follow the 2-week rule: Give our body time to heal before resuming activity.
• Ease back into exercise, starting with a reduced intensity or duration.
• Pay attention to warning signs like pain, swelling, or limping, which indicate we’re overdoing it.

Patience is key—tissues heal slower than we’d like, and pushing too hard too soon often sets us back.

Final Advice

• Niggle: Rest for two weeks and monitor improvement.
• Injury: Follow the P.R.I.C.E. protocol.
• Uncertainty: Consult a Physiotherapist for expert advice and tailored treatment.

Physiotherapists specialise in diagnosing and treating injuries, identifying their causes, and creating strategies to prevent recurrence. If you’re unsure about your pain, don’t hesitate to use our FREE Ask A Physio service online, where you can ask us questions before you commit to anything.

Let’s take one of the most common features in wearable technology, for example. Counting steps and step tracking. This feature has been around for a long time, with the majority of us using it to reach that “optimum” target of 10,000 steps a day. This figure has varied over time and will no doubt continue to do so, however, whatever the figure is, it’s always been a target that the “average” person should be able to manage.

It’s this notion that can offer some guidance on whether or not we should have that hip or knee replacement. In a recent study (here), it shows a case for 7000 steps a day being the cut off point for anyone considering hip or knee replacements, and that patients who cannot reach this target due to severity of pain are the ones most in need of a replacement.

It is also important to note that joint replacements are still somewhat risky procedures, leading to more medical complications than conservative care, so making this decision shouldn’t be taken lightly.

Deciding when it is time to have a knee replacement, it may be worth considering alternative information, as opposed to the usual X-ray and MRI scans. Instead, look at cut-off points of 7000 steps per day. Those that clearly can not reach this level due to severity of knee pain are the ones most in need of knee replacement.

Hip versus knee replacements

Generally, hip replacements are considered to be equal to if not superior to knee replacements in terms of outcomes. It is certainly more common to return to higher levels of fitness after hip surgery than it is after knee surgery. It is quite common for people that have had successful hip replacements to go on and compete in what are considered “challenging” activities, such as marathons and triathlons.

Things to consider

As a general rule, the efficiency of surgery is dependent on the amount and quality of bone available to fix the prosthesis in place. This means that hip and knee replacements perform better than ankle replacements and those of us that exercise tend to do better than those of us with sedentary lifestyles.

Use of walking asymmetry as an additional metric

Walking asymmetry is a valuable metric that can provide significant insights into our health, particularly in terms of neurological conditions, rehabilitation progress, fall risk, and overall mobility. The use of modern technology and wearable devices (such as Apple Watch / Health app), makes it easy to incorporate walking asymmetry analysis into various fields, from clinical practice to sports science and everyday health monitoring.

Someone who is taking 8000 steps a day (which is a healthy amount), but with high levels of walking asymmetry (e.g. greater than 20%) may be heading for trouble with an adequate walking amount but limping a lot.

Someone who is only doing 5000 steps a day, but with hardly any walking asymmetry (e.g. less than 5%) can be encouraged to gradually build up to higher step levels, as if walking is very steady, they probably should have the capacity to do higher levels if they have the patience to build up gradually.

If you would like more information on how useful is wearable technology, or you have concerns about a recent hip/knee replacements diagnosis, you can reach out to us for FREE advice at any time, using our “Ask A Physio” service.

This injury recovery time infographic will be particularly helpful for those of us that are particularly physical or active. Whether we’re a seasoned athlete or a weekend warrior, strains, sprains, and other common injuries can occur when we least expect them. While it’s tempting to brush off minor discomfort or “play through the pain,” doing so can lead to more serious consequences down the road.

1. Muscle Soreness

This isn’t generally anything to worry about, however, prolonged muscle soreness could mean an underlying issue. Our muscles are usually sore for a reason, often from overworking them or trying a new exercise.

2. Ligament Sprains

These are among the most common injuries, often occurring due to overstretching or overexertion of muscles and ligaments. While they may seem minor initially, untreated sprains and strains can result in chronic pain, limited mobility, and even long-term joint damage.

3. Muscle Tears:

Muscle tears again can sounds worse than they are. For example, when we lift heavy weights for a certain amount of time, our muscle can be tender to touch. This is because our muscle tears and then re-grows all the time. This is completely normal when building muscle and is only very minimal tearing. However, there are cases when our muscle tears are more serious and need attention as soon as possible.

4. Tendon Inflammation:

Tendonitis, inflammation of the tendons usually caused by repetitive motion or overuse, can significantly impede daily activities and sports performance if left untreated. Early intervention with rest, ice, and physical therapy can prevent the condition from worsening and restore tendon health.

5. Sciatica:

Sciatica can seemingly come from nowhere and at times, completely debilitate us. The sciatic nerve starts just outside the base of our spine (lumbar spine and sacral region). It runs through the top of our gluteus muscles (bum) and down the back of our thighs (hamstrings) and lower legs (calves). That’s quite a significant area that we can experience pain. It’s quite common that where we feel pain isn’t actually where the issue is, so it’s vital you seek a therapist to help locate and treat it as soon as possible.

The benefits of early intervention?

1. Reduced Severity:

Nipping an injury in the bud can prevent it from escalating into a more serious condition. Early intervention allows therapists to address the issue before it worsens, potentially sparing us from prolonged pain and discomfort.

2. Minimised Treatment:

Treating an injury in its early stages often requires simpler and less invasive interventions. By seeking prompt help, me may avoid the need for extensive procedures or surgeries down the line, saving us time, money, and potential complications.

3. Quicker Healing Time:

The sooner we start treatment, the sooner our body can begin the healing process. Addressing an injury promptly can kickstart rehabilitation efforts, promoting tissue repair, and restoring function at a faster rate. This means less time spent side-lined and more time doing what you love.

4. Enhanced Long-Term Outcomes:

By prioritising early treatment, we set the stage for a more successful recovery and improved long-term outcomes. Taking proactive steps to address an injury demonstrates a commitment to our well-being, setting us up for a smoother transition back to our regular activities.

In essence, treating an injury as early as possible is a proactive approach that pays in the long run. Whether it’s seeking professional therapy, implementing home exercises, or modifying activity levels, taking swift action can make all the difference in our recovery journey. Remember, our health and well-being are worth prioritising, so don’t delay in addressing any signs of injury or discomfort.

For personalised guidance on injury treatment and rehabilitation, use our FREE Ask A Physio advice service to see how we can help you today.

Physical pain takes a toll psychologically; adapting to changes in mobility, coming to terms with and processing the event that caused injury, all adds to our psychological load. It is understandable that many individuals who experience injury therefore find themselves feeling overwhelmed, and unsure how to cope.

Not only this, but our fundamental needs can be impacted by injury, whether our appetite changing, sleeping patterns changing, ability to engage in hobbies, interests and physical activity. These may change either directly such as a result of changes to mobility, or indirectly such as a result of prescribed medication. Regardless, all of these changes can make daily stressors much more difficult to manage, and can often be overlooked. It is important therefore that the psychological impact of injury isn’t overlooked or underestimated.

Post injury it is common to experience depression, anxiety, and even post-traumatic stress disorder. Self-medicating may occur, such as through alcohol or other substances. You may experience periods of shock, disbelief, denial, fear, and anger to name but a few. Feelings of frustration and helplessness may also arise, as you crave your former normal.

Injury can also bring with it uncertainty – whether around potential for recovery, timescales, or financial uncertainty such as due to implications of being off work.  Uncertainty in itself can increase stress, anxiety and overwhelm, all of which can drain the body of energy it needs to heal.

It is essential to be aware that these psychological reactions are normal, and expected. However, if these feelings are becoming intense, prolonged or impacting your wellbeing and recovery, then it may be worth considering getting professional support. You deserve the same support for your mental health as you do for your physical health.

Addressing the Ongoing Psychological Impacts of Injury

Psychologically, adjusting to your new or current normal can be a difficult process. As a result, mental health difficulties often co-exist alongside physical health challenges resulting from injury, which can further impact quality of life.

Acknowledging the impact that injury is having on your mental health can be a difficult step, but an important one. Honesty with those around you in itself can help to reduce some of the anxiety associated with injury, and encourage belief in yourself and your abilities to overcome challenges with your mental health.

Talking therapy such as counselling or Cognitive Behavioural Therapy or Acceptance and Commitment Therapy, can help individuals who have experienced injury to find ways to cope with any overwhelming or negative thoughts or feelings. It can improve not only resilience, but optimism, which can significantly positively impact health outcomes.

The benefits of social support, such as from friends, family and others who can relate to your experience (such as through support groups), cannot be underestimated either. Social support can help to improve problem solving, help you to manage your feelings, talk through your fears and reduce feelings of isolation. A sense of belonging can be very powerful during times of adversity.

Mindfulness can also be a powerful took to rely upon following injury. Mindfulness helps to anchor us to the present, pulling us away from fears for the future or dwelling on the past. With regular practice mindfulness helps us to gain distance from our thoughts and feelings, and allows us to observe them as they change and pass. The same too can be said for physical pain and discomfort. This can be highly powerful for inspiring hope that if feelings, thoughts and sensations are constantly changing, then we are not stuck, and things can pass and make way for more pleasant experiences.

Psychological Recovery – Tending to your Mental Health Throughout Rehabilitation

Rehabilitation can be a difficult process that takes time, energy and commitment. Recovery is rarely a linear journey either, and it may require patience through periods of setbacks and frustrations. The psychological impact of navigating this process can be just as exhausting and demanding as the physical requirements. That is why it is so important to pay attention to your mental health throughout this process.

Gratitude can be a powerful tool for managing distress that can arise during rehabilitation. Gratitude for the little things, such as a smile from a stranger, the support of your physical therapist, or for a friend driving you, can all help you to reconnect to the good in the world. Gratitude for your body and all that it is doing to try to help you to recover, can also help to improve your relationship with your body.

Treating yourself with the same compassion you would offer to a loved one can also be invaluable. Adapting to life post-injury can be difficult enough without being put down constantly by the one person you spend the most time with – yourself! Practice talking to yourself with kindness, as though you are someone who matters (because you are!).

Creating routines and sticking to them can create a sense of predictability and certainty, which you may be lacking post-injury. Setting small, achievable goals can also help you to focus on the little wins and improve your sense of control over your recovery.

Your brain is as much a part of your body as your lungs or limbs, and it deserves as much care and attention during the rehabilitation as possible. Whilst these steps may not create immediate relief, a daily effort to support your wellbeing will have a positive cumulative effect, and is well worth doing!

If you are struggling at all with an injury, or your mental health, please reach out to us for FREE using our Ask An Expert tool, here.

As well as the loads placed through them, our Achilles are more at risk of injury with age, excess weight, muscle imbalances, fatigue or leg length discrepancies. Therefore, it is important that we continuously consider these factors when trying to stay healthy and injury-free.

The Achilles, like all tendons appear white on diagrams and models. This is because they are avascular; in simpler terms, they have limited blood supply to them. Because of the limited supply, this also makes the healing process longer, so it is even more important that we avoid injuries!

Types of Achilles Injuries?

Achilles Tendinitis

Achilles Tendinitis indicates inflammation of the tendon. This is most common in overuse injuries, whereby repetitive “micro trauma” and strain caused by continuous overload causes the Achilles Tendon to become inflamed and painful.

This can be characterised by the feeling of a stiff Achilles and lack of flexibility. Our Achilles may feel thicker and we may also get pain in the tendon that worsens with active or passive movements going into the calf muscles. In some instances, whereby the tendonitis occurs at the insertion point in the heel bone, you may start to form a bone spur (a hard projection along bone edges).

Treatment options that have been found to be useful include; rest and ice, NSAIDs, soft tissue treatments, electrotherapy, prescription exercises, strapping, orthotics and injections or surgery.

Achilles Tendinosis

If an Achilles Tendinitis goes unnoticed or mistreated, Achilles Tendinosis may creep in. Achilles Tendinosis is a chronic condition where there is a structural change of the tendon. Causes of this are usually down to repetitive micro traumas/overuse with a lack of healing, and can be more common with age (age decreases blood supply).

Although treatment of an Achilles Tendinopathy is similar to that of Achilles Tendinitis; because of the nature and structure of a chronically injured Achilles, treatment may be more complex and recovery time would be longer.

Achilles Ruptures

Achilles Ruptures can differ in severity; from partial tears of the fibres to a complete tear. Ruptures can occur in anyone, but are more common in those of us that are particularly active or athletic. This is because the common mechanism of injury for an Achilles rupture is that of a sudden force applied through the tendon that it is unable to withstand. Ruptures are often characterised by an initial feeling or sometimes audible ‘pop’, followed by swelling, bruising and pain. There may be a visible deformity in the Achilles and/or calf muscle, along with a weakness and sometimes the inability to point the foot.

Achilles injuries left untreated can significantly worsen and as a result, increases the recovery time, as they are already a particularly tricky injury to “heal” quickly as it is.

Please contact your local Physiotherapists for advice if you feel you have any issues with your Achilles and calves, alternatively, you can use out FREE Ask A Physio service.

What are they?

Our quadriceps (quads) muscles are located in the anterior (front) compartment of the thigh and consist of four muscles; the Rectus Femoris, Vastus Lateralis, Vastus Medialis and Vastus Intermedius. Quads are the primary knee extensor and play a part in flexion of the hip; making them an important group of muscles for the leg.

When do we use our quadriceps?

Our quadriceps are one of the most commonly used muscle groups on our body, activating them we stand, walk, get out of a chair, run and even walking up stairs are all done using our quads. Sports such as football, hiking, cycling, rugby rely heavily on strong quad muscles to complete the sport.

What is the relevance to the knee?

The four muscles that form the quadriceps join together just above the knee and attach to the kneecap (patella) via a tendon called the quadriceps tendon. As our quads contract, they extend (straighten) the knee. Because of the attachment, they also play a big part in stabilising the knee cap. Quite often, sore knee caps, or pain in the knee, can be caused by tight quads.

What causes stiff/tight quadriceps?

Our quad muscles can become “stiff” or “tight” through the amount of load we put through them. Repetitive movements, such as walking or cycling, or even heavy loads, such as weightlifting whereby the muscle is forced to shorten and lengthen at speed under tension, can cause the muscles to gradually become tighter in a shortened state; thus reducing length in the muscle.

Contrary to this, our quads can become tight in underuse circumstances, for example, when sitting for long periods of time. Other factors that can cause tightness in our quads are dehydration, stress, posture/misalignment, as a protective mechanism from injury or overcompensation (e.g from weak hamstrings).

Why does this sometimes cause pain?

Our quads stabilise the patella; therefore, tightness in the quads can cause irritation in the quad tendon, which in turn, can pull on the kneecap and cause it to misalign. This exposes the knee joint to greater forces and stress.

Other injuries from tight muscles?

Other injuries caused by tight quadriceps may include lower back pain, hamstring weakness and pain, hip stiffness and pain, ankle mobility issues.

Signs to look out for include:

• Pain in the quadriceps/on the front of our upper legs/thigh
• Issues with the range of movement in the knees, such as limited movement, feeling of stiffness or pain/discomfort when trying to bend or straighten the knee
• Tightness felt when moving our hips
• Noticeable muscle weakness in our upper leg
• Lower back pain

How to help tight quadriceps?

• Gentle stretching – static, dynamic, PNF stretching
• Deep tissue massages
• Heat therapy
• Exercise (hamstring strengthening)
• Using a foam roller
• Keeping hydrated

If you are unsure of any issue or pain that you have, you can reach out to our team of expert therapist for their FREE advice here.