Self Help


 There is a wealth of information, advice, and tips on a broad range of health related subjects contained in the articles page on this website.

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Acute/Sub-acute injury management – M.E.A.T

M – Movement. This should be controlled and within the limits of pain. It has been shown to promote blood flow to the affected area. It also helps to stimulate correct scar tissue formation.

Optimum Loading:  Gentle motion can, and should, be started. This progressive loading of your injury can help promote optimal healing of the injury, and it can prevent delays in returning to normal due to joint and muscle tightness or muscle atrophy. Initially, this may be carried out in a swimming pool to reduce the load on the tissues.

E – Exercise. Pain free, well prescribed exercise helps to maintain an overall fitness base. Exercise promotes blood circulation and generally makes us feel better. An example is continuing with upper body strengthening after an ankle sprain.

A – Analgesia or pain relief. Taking some pain relief, as advised by your pharmacist or GP, can help to decrease pain allowing you to move easier. It also allows you to function with normal tasks a lot easier which can help speed up recovery. ICE pack therapy (10 minutes applied over the area 3-4 x per day) may be used as an alternative or to complement pain relief medication.

T – Treatment. It is advised that you seek treatment from a medical professional immediately as they can advise on the correct form of treatment.  


Daily stretching routines

Neck and Shoulder

Neck and Shoulder Stretch

Download Neck and Shoulder Stretches here.



Spinal Stretches

Download Spinal Stretches Here


Lower Leg

Lower Leg Stretches

Download Lower Leg Stretches Here


Wrist and Forearm

Wrist and Forearm

Download Wrist and Forearm Stretches here



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Understanding Pain  To deal effectively with pain it is helpful if you understand the cause of your symptoms. This video provides information about the mechanisms that are responsible for pain and chronic pain. When dealing with chronic pain our aim is to reduce the side effects of pain (muscle tension etc), help promote improved function (movement and exercise) and help guide you through activities that can have a positive effect on your recovery