Recovery Notes
Category: Advice
Practical guidance on pain, movement and rehabilitation, written by the physiotherapists who treat these problems every day. Each article explains what the pain usually means, what tends to help, and the point at which it is worth being assessed properly rather than waiting.
Articles
Strength training in your 50s: where to start
Load is not the enemy of an older joint — deconditioning is. How to begin, and how quickly to progress.
Heat or ice — and when each one helps
The old advice was simpler than the evidence. A practical guide to which one to reach for, at which point in an injury.
What “rest” actually means after an injury
Complete rest weakens the tissue you are trying to heal. What relative rest means in practice, and how to judge how much you need.
Three things that matter about desk posture
Most posture advice is noise. These are the three changes that actually reduce neck and shoulder load across a working day.
Returning to running after an ankle sprain
Repeat sprains are a balance and proprioception problem as much as a ligament one. What to test before going back to the road.
Graded exercise after a cardiac event
What "graded" means, why it is monitored, and how cardiac rehabilitation rebuilds capacity without overshooting it.
How repetition rebuilds movement after a stroke
Neurological rehabilitation is patient, repetitive work. Why that repetition is the treatment, not the warm-up to it.
Why your back pain keeps coming back
Recurring back pain is usually a capacity problem rather than a damage problem. How to tell the difference — and why the fix is rarely more rest.