Injury Solution Reports
Expert Advice for a Faster Recovery
Struggling with pain or injury? Our Injury Solution Reports give you expert backed advice to help you recover faster, move better, and regain control of your body. Written by specialist physiotherapists, these free downloadable guides provide practical, easy-to-follow solutions for common musculoskeletal issues and provide step-by-step guidance for managing common musculoskeletal conditions.
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1. Trigger Finger
What is Trigger Finger?
Trigger Finger (stenosing tenosynovitis) is a condition where a finger gets stuck in a bent position and then suddenly straightens with a snapping motion. It occurs due to inflammation of the tendon sheath in the finger, leading to restricted movement.
Common Causes & Risk Factors
- Repetitive gripping activities
- Diabetes or rheumatoid arthritis
- Prolonged use of vibrating tools
- More common in women and people over 40
- More common in women and people over 40
Treatment & Self-Care Tips
- Rest and avoid repetitive hand movements
- Stretching exercises for the affected finger
- Ice therapy to reduce inflammation
- Wearing a splint to limit movement
- Physiotherapy-guided tendon gliding exercises
Exercises
Finger Extension Stretch
Place your affected hand flat on a table and use your opposite hand to gently lift the affected finger upwards until you feel a stretch.
Hold for 15-20 seconds and repeat 3 times.
Tendon Gliding Exercises
Slowly curl your fingers into a fist and then straighten them one at a time.
Repeat 10 times, 3 times per day.
2. Achilles Tendinopathy
What is Achilles Tendinopathy?
Achilles Tendinopathy is an overuse injury of the Achilles tendon, which connects the calf muscles to the heel bone. It leads to pain, stiffness, and reduced strength.
Common Causes & Risk Factors
- Sudden increase in exercise intensity
- Poor footwear or foot biomechanics
- Tight calf muscles
- Running or jumping on hard surfaces
Treatment & Self-Care Tips
- Reduce high-impact activities temporarily
- Ice therapy for swelling and pain relief
- Strengthen calf muscles with eccentric exercises
- Proper footwear with arch support
- Stretching exercises for flexibility
Exercises
Eccentric Heel Drops
Stand on a step with heels off the edge.
Slowly lower your heel below step level, then return to the start position.
Perform 3 sets of 15 repetitions.
Calf Stretch
Stand facing a wall, place one foot behind the other, and lean forward.
Hold for 30 seconds and repeat 3 times.
3. Mechanical Low Back Pain
Mechanical Low Back Pain
Mechanical low back pain is pain originating from the muscles, joints, or ligaments in the lower back, often due to poor posture or overuse.
Common Causes & Risk Factors
- Poor sitting posture
- Heavy lifting with improper technique
- Weak core muscles
- Prolonged sitting or inactivity
Treatment & Self-Care Tips
- Maintain good posture while sitting and standing
- Engage in regular strengthening exercises
- Avoid prolonged bed rest; gentle movement is beneficial
- Apply heat therapy for muscle relaxation
- Use lumbar support when sitting
Exercises
Pelvic Tilts
Lie on your back with knees bent and feet flat on the floor.
Gently tilt your pelvis backward, flattening your lower back against the floor.
Hold for 5 seconds and repeat 10 times.
Cat-Cow Stretch
Get on all fours, arch your back up like a cat, then lower it into a curve.
Repeat for 10 slow repetitions.
4. Shoulder Impingement
What is Shoulder Impingement?
Shoulder impingement occurs when the rotator cuff tendons become compressed during shoulder movements, leading to pain and restricted motion.
Common Causes & Risk Factors
- Overhead sports (swimming, tennis, weightlifting)
- Poor posture and rounded shoulders
- Weak rotator cuff muscles
- Repetitive overhead activities
Treatment & Self-Care Tips
- Avoid activities that cause pain
- Strengthen shoulder stabilizing muscles
- Improve posture with scapular exercises
- Ice therapy to reduce inflammation
Exercises
Scapular Retractions
Sit or stand with good posture, pull your shoulder blades together, hold for 5 seconds, then release.
Repeat 10 times.
External Rotations with a Resistance Band
Hold a resistance band with elbows bent at 90 degrees, keep elbows tucked in, and rotate your forearms outward.
Perform 3 sets of 10 repetitions.