Guides
Recovery guides
Written to be read by someone who is in pain and deciding what to do this morning. Nothing here replaces seeing a clinician, and each guide says plainly when it is time to.
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Guides
- Your flare-up planWhat to do on a bad day: keep moving gently, cut the session down rather than stopping, heat or ice, and the signs that mean get help now. 3 min read · Whatever hurts
- Sleeping when it hurtsPositions that take the load off a sore back, neck, shoulder or hip, and the night-time pain that needs checking. 3 min read · Back, Neck, Shoulders, Hips
- Setting up your deskScreen, chair, keyboard and laptop set-up from the HSE's guidance, and why moving often matters more than one perfect posture. 3 min read · Neck, Back, Shoulders, Elbows & wrists
- Heel and foot pain: shoes and simple stepsWhat to wear and what to do at home, and the signs of an injury that shouldn't be treated at home. 2 min read · Feet & ankles
- Lower back pain reliefWhy movement beats rest for most back pain, six exercises to start with, and how to tell a normal flare from something that needs a clinician. 8 min read · Back
- Knee pain reliefLoading a sore knee without making it worse — the traffic-light rule, what to modify, and when giving-way or swelling means stop. 7 min read · Knees
- Full body stretchingA routine for the whole body, and an honest account of what stretching does and does not do for pain. 6 min read · Whatever hurts
- Understanding painWhy hurt does not always mean harm, and why that matters when you are deciding whether to move today. 6 min read · Whatever hurts
- The clamshell, done properlyThe most commonly prescribed glute exercise, and the three mistakes that stop it working. 4 min read · Hips, Knees
Longer reads
Looking for a specific condition?
Plantar fasciitisTennis elbowLower back painSciaticaUpper back painRotator cuff painKnee osteoarthritisNeck painAnkle sprainRunner's kneeAchilles tendinopathyFrozen shoulderHip osteoarthritisLateral hip painCarpal tunnel syndromeWhiplashPelvic girdle pain in pregnancyReturning to exercise after birthAll conditions