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!

For many, this doesn’t show up as dramatic sadness. Instead, it appears quietly. Low mood. Increased anxiety. A sense of heaviness. Feeling disconnected or emotionally flat. A loss of motivation or enjoyment. These experiences don’t mean something is “wrong” with you. They are understandable responses to cumulative stress.

Why This Time of Year Can Feel So Difficult especially if you are already coping with other issues?

Psychologically, humans rely on structure, light, social connection, and a sense of progress. In January, many of these supports are reduced. Shorter daylight hours can affect sleep, energy levels, and mood regulation. Financial strain after Christmas can increase worry and feelings of guilt or failure. Social calendars empty, routines become rigid again, and expectations to “start fresh” can feel overwhelming rather than motivating.

For those already managing anxiety, depression, grief, trauma, or long-term stress, these factors can intensify symptoms. Even people who generally cope well may find themselves feeling unusually low or irritable.

Common Triggers We See Around Blue Monday?

In clinical practice, some common themes emerge at this time of year:

• Pressure to feel positive or “motivated”
• Comparing yourself to others who seem to be coping better
• Fear that these feelings will not pass
• Feeling stuck or behind in life
• Loneliness or emotional isolation
• Exhaustion from holding everything together

One of the most distressing parts is often the fear, “Why do I feel like this?” or “What if this never changes?”

When to Pay Attention to How You’re Feeling?

Feeling low from time to time is part of being human. However, it may be helpful to seek support if you notice:

• Persistent low mood or anxiety lasting weeks
• Difficulty sleeping or constant fatigue or even sleeping way more than you normally would
• Loss of interest in things you usually enjoy
• Feeling overwhelmed by small tasks
• Withdrawal from others
• A sense of hopelessness or numbness

Reaching out for help is not a sign of weakness. It is a sign of self-awareness, motivation and self-respect.

How Psychological Support Can Help?

Therapy is not about being “fixed” or told what to do. It is a space to slow things down, make sense of what you’re experiencing, and feel understood without judgement while building skills to make positive changes.

From a psychological perspective, support can help you:

• Understand your emotional responses
•  Identify patterns that may be keeping you stuck
• Develop healthier ways of coping with stress and uncertainty
• Process difficult experiences or losses
• Build emotional resilience and self-compassion

Sometimes people wait until they feel “bad enough” to ask for help. In reality, earlier support often prevents things from becoming more overwhelming including the fact that at your lowest ebb you have less energy to help in the fight to improvement.

A Gentle Reminder

If Blue Monday has brought up difficult feelings for you, you are not alone, and you do not have to navigate this on your own.

Mental health struggles do not define you. They are experiences, not identities. With the right support, understanding, and care, things can feel lighter again.

At Physiofusion, our mental health services are here to support you in a calm, confidential, and compassionate way. Whether you are dealing with something specific or simply don’t feel like yourself, help is available.

Sometimes the most important step is simply starting the conversation.

If this blog resonates with you, reaching out could be the beginning of something better.

If you’d like more information on or services, you can jump to our page here.

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.

Clinical studies support acupuncture as a complementary therapy for migraine sufferers. For example, regular acupuncture treatment can reduce the number of migraine days per month by 1–2 days, with some patients seeing even greater improvements over time.  This makes it a powerful, low-risk alternative to repeated medication use that so many of our patients often complain about.

How Acupuncture Works for Migraines

1. Re-balances your nervous system: Acupuncture stimulates the release of endorphins and regulates neurotransmitters, encouraging natural pain relief and stress reduction.

2. Relieves muscle tension: People with migraines often carry tightness in neck and shoulder muscles. Acupuncture can target and ease these tense areas, which might help prevent flare-ups.

3. Supports vascular health: Migraines are linked to changes in blood flow — and acupuncture may help stabilise vascular function, reducing the frequency of pulsating headaches.

4. Promotes better sleep and mood: Improving sleep quality and lowering anxiety are key in managing migraines — and acupuncture works holistically on both fronts.

What to Expect from Treatment

How many sessions are required?
Every case is unique, but if we were to generalise, we would recommend an initial course of 6 – 8 weekly sessions. Many experience noticeable changes within the first couple of session.

What happens during a session?
We insert thin, sterile needles into specific points, often around the head, neck, shoulders, and hands. Each session lasts about 30 minutes, and most patients find the experience deeply relaxing, sometimes even drifting off as we treat.

Is it painful or risky?
Not at all. Our needles are very fine, and discomfort is minimal. Acupuncture is considered one of the safest complementary therapies when performed by qualified practitioners, such as the team at Physiofusion.

Who Should Consider Acupuncture for Migraines?

Acupuncture might be a good option if you:

• Experience frequent or chronic migraines
• Want to reduce your reliance on medication
• Prefer holistic, non-pharmaceutical treatments
• Have tried other treatments without sufficient relief

It’s also a useful addition to existing care, such as physiotherapy, counselling, or nutritional advice. Providing a comprehensive, patient-centred approach.

Ready to Start Migraine Relief?

If migraines are holding you back, acupuncture under the care of our experienced team could provide the relief you’ve been searching for. At Physiofusion, our friendly practitioners will tailor your sessions to your specific needs and monitor progress along the way.

If you have any question for queries before hand, you can use out FREE service, here, where you can ask out experts directly and then can advise what they would recommend for your specific condition.

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.

The most important thing is that we return home safely without and injury or incident, so let’s make sure we’re well-prepared!

Essential Equipment For Outdoor Adventures:

1.Communication and Navigation

Fully Charged Phone and Battery Charger! It sounds obvious, but so many people often encounter dead batteries when they need them most. In the age of technology, a reliable phone is crucial for emergencies or unforeseen circumstances. Not just to notify someone of an issue, but to make it easy to pinpoint your exact location and even send that location to someone! What’s better than a fully charged phone? 2 fully charged phones. Well… at least a battery pack to full recharge your current one if it runs out.

Map and Compass: While modern technology aids navigation, never underestimate the importance of traditional map-reading skills. Carry a detailed map of the area and a compass you wish to walk to navigate in case electronic devices fail. On occasions, you may be in and out of signal, so these tools are vital for guided outdoor adventures, ensuring you stay on track.

Hydration and Nutrition: Staying hydrated is essential, especially in elevated terrains. Give ourselves a head-start and drink plenty of water before we even set off! Don’t let the temperature of the day catch us out! It’s surprising how much water we lose through working hard and sweating. Carry enough water to last the entire day and consider scheduling an amount to drink so that we don’t drink it all in one go, and then desperate for more later on! Use sachets to add to our water that have electrolytes in it that gives us that little bit of extra energy for the

Breakfast! Some would argue the most important meal of day. Setting ourselves up for the day with a full stomach (packed with nutrition of course) will significantly help us throughout the day. Think about packing nutrient-rich snacks and meals to keep our energy levels up. Consider portable options like energy bars, nuts, and fruits. Proper nutrition is crucial for maintaining stamina during our outdoor adventure.

2.Clothing and Personal Gear

Walking Shoes: INVEST IN FOOTWEAR! We treat so many problems that stem from incorrect footwear. Sturdy, comfortable and well-fitted shoes to provide traction and support on all types of terrain are essential.

Walking Socks: Look to wear moisture-wicking socks to prevent blisters that also keep our feet comfortable throughout our journey.

Fully Waterproof Clothing: Weather, particularly in Britain can be unpredictable. Just because it says there isn’t any rain forecast for today, doesn’t mean there won’t be any rain… Ensure clothing is waterproof and layered to accommodate weather and temperature changes.

Spare Clothing: A spare set of clothes can be a game-changer, especially if we encounter unexpected weather conditions. Not to mention, should we slip or fall and get wet and muddy. At the very least, we want to make sure we’re comfortable!

Dry/Plastic Bag for Essentials: Keep important items like keys and electronic devices in a sealed dry bag to protect them from the elements. Think about this with your spare clothing too. It’s not likely, but if we ever find ourselves in a situation where we need to get wet on our journey, its better to have dry clothes to change into if we need it.

3.Safety Equipment

Whistle/Rope/Spray Can: A whistle is a simple yet effective tool for signalling in emergencies. It can carry over long distances and is an essential addition to our safety gear. Rope is a survival guides number one item to bring on a hike. It can be an incredibly versatile item. We appreciate spray cans might seem a little extreme, however, in the event of a worst-case scenario, being able to mark our journey could be vital.

4.Warm up and stretch

You wouldn’t like us to forget we are Physios would you? If we are carrying an injury, we should try to do exercises before we start a walk to maximise the effectiveness of our injured area. Don’t forget, we can stop and stretch at ay point if we feel any niggles along the way. At the end of a walk, if there have been no flat sections to finish on, we can try a little walk around the car park perhaps to loosen the legs and stop the shock of a hard walk. Keep drinking fluids after the walk to help flush out any lactic acids and keep those muscles well hydrated!

Don’t forget, injuries are not the only thing to think about…worn and torn joints may also need a nice warm-up, stretch-off and cool-down too. If we take care of our body, our body will take care of us.

Conclusion

Preparation (in all scenarios) is absolutely the key to a successful and enjoyable hill and mountain walk. By ensuring we have the essential equipment for outdoor adventures, we not only enhance our safety, but also create the opportunity to fully immerse ourselves in the pleasure of our adventure. If we have been given any advice from our Physio, or even your Podiatrist, we must do our best to try and follow it. It means seeing less of us in the future ; )

If you have any questions or queries about an injury or issue, you can reach out to use for FREE using our Ask A Physio service, here. You can also ask us question about essential equipment for your outdoor adventure if you’re concerned about any risk

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 can be particularly prominent in young or athletic people due to the softness and tendency of their feet becoming moist/sweaty from exercise. This can make the skin around the toenails even softer and easier for a nail to pierce.

Some of us naturally just have nails that are more curved and press into the sides of our toes. This doesn’t necessarily mean we have ingrown toe nails. The general rule for concern is that if they are red, inflamed or painful, then there will likely be an issue.

What can I do to help prevent Ingrown Nails?

• Understand how to cut our nails properly! Straight across, making sure not to trim them too low at the edge or down the side. Leave the corner of the nail so it’s visible above the skin. Run a nail file across the sharp edges avoiding taking the nail too far down.
• Avoid moist feet by rotating your shoes and choosing well-fitting socks and shoes made from natural materials.
• If an ingrown toenail develops, you should apply a clean, dry dressing. Use salt water foot baths or antiseptic cream to prevent infection. A Podiatrist can treat the ingrown toenail including those that are swollen and infected. It is best to seek treatment sooner rather than later as delaying treatment can result in longer-term issues.

What can I do to help prevent Thickened Nails?

• You may find cutting them to be difficult, so instead, try filing your toenails once or twice a week to help keep the length down. You can use an emery board or a nail file made of metal or crystal. All are easily available.
• Avoid using home treatments, such as nail thinning products or electric machines to thin the surface of the nail, as this can lead to more damage and the nail becoming thicker and harder to manage. Seek the assistance of a Podiatrist to help reduce the thickness if you’re finding this hard to maintain on your own.

It may seem like such a easy thing to do – knowing how to cut our nails properly – and while it’s not necessarily rocket-science, it’s often the main cause of issues that we treat on a daily basis. Understanding your nail type and the best practice for cutting them shouldn’t be a “one-size-fits-all” approach.

You can use our FREE ask-an-expert service online to talk to our team of Podiatrists about any issues you are facing, here.