Exercise programs by condition

Published

• AC joint sprain

  AC joint sprain exercises by stage, from sling days to band strength and a return to lifting and sport. Grades, when surgery helps and warning signs.

• Achilles tendinopathy

  A staged Achilles tendinopathy exercise program with videos, from calf raise holds to heavy heel raises and hops. What helps, and warning signs to watch.

• Achilles tendon rupture

  Achilles tendon rupture rehab explained: boot or surgery, what each stage involves, calf exercises with videos, recovery times and warning signs.

• ACL reconstruction rehab

  ACL reconstruction rehab by stage, with exercise videos: the typical phases, when running and sport usually return, and the warning signs after surgery.

• Ankle fracture rehab

  A staged broken ankle exercise program for adults treated in a boot or cast, with videos. Weight bearing, swelling, recovery times and warning signs.

• Ankle sprain

  A staged ankle sprain exercise program with videos, from early movement to balance and hopping. When you need an X-ray, and the warning signs to watch.

• Ankylosing spondylitis

  A staged ankylosing spondylitis exercise program with videos: daily spine mobility, posture, breathing and strength, plus the warning signs to act on.

• Baker's cyst

  A staged Baker's cyst exercise program with videos, how it links to knee arthritis and meniscus tears, and why new calf swelling needs checking.

• Balance and falls prevention

  A staged balance and strength program to lower your risk of falls, with videos, plus home safety, what to do after a fall and when to get help.

• Bell's palsy

  New weakness on one side of your face? What to do first, eye care, gentle facial exercises for Bell's palsy, recovery time and the warning signs.

• Biceps tendinopathy

  Biceps tendinopathy exercises by stage, with videos, for pain at the front of the shoulder or elbow. What the evidence shows and the warning signs.

• Bunions

  Exercise is unlikely to straighten a bunion. This physio program works on big toe movement, foot strength and balance, plus shoe advice and warning signs.

• Calcific tendinitis

  Calcific tendinitis of the shoulder: why the painful flare happens, what helps (exercise, injection, shockwave, needling) and a staged program.

• Cardiac rehab

  Home exercise in cardiac rehab after a heart attack, stent, heart surgery or with heart failure: warm-up, walking, light strength and warning signs.

• Carpal tunnel syndrome

  A staged carpal tunnel exercise program with videos: nerve and tendon glides, hand strength, night splints, when surgery is considered and warning signs.

• Cervical radiculopathy

  A staged exercise program for a pinched nerve in the neck, with videos: gentle neck movements, nerve glides, shoulder blade strength and the warning signs.

• Cervicogenic headache

  A staged cervicogenic headache program with deep neck, shoulder blade and mobility exercises, how it differs from tension headache, and warning signs.

• Chronic ankle instability

  Chronic ankle instability exercises for an ankle that keeps giving way: balance, strength and hops in 4 stages, bracing, and when surgery is considered.

• COPD breathing and exercise

  COPD breathing exercises: breathing control, pursed lip breathing, clearing phlegm, a home program with videos, pulmonary rehab and warning signs.

• Cubital tunnel syndrome

  Ring and little finger tingling? A staged cubital tunnel syndrome program with videos: elbow habits, night position, hand exercises and warning signs.

• De Quervain's tenosynovitis

  A staged De Quervain's exercise program with videos: thumb splints, steroid injections, what the evidence says, lifting a baby, surgery and warning signs.

• Degenerative disc disease

  Disc changes on a scan are common without pain and part of normal aging. What the label means, a staged exercise program, and when to get help.

• Diastasis recti

  Diastasis recti (a gap in the tummy muscles) often narrows by itself after birth. A staged physio program, what the evidence shows, and when to get help.

• Dizziness and BPPV

  BPPV causes short spinning spells when you move your head. How the Epley maneuver treats it, vestibular rehab exercises with videos, and warning signs.

• Dupuytren's contracture

  Dupuytren's contracture: why stretching will not straighten the finger, the table-top test, needle, injection and surgery options, and warning signs.

• Elbow fracture rehab

  A staged broken elbow exercise program for adults treated in a sling or cast, with videos: bending, straightening, forearm turning and warning signs.

• Fibromyalgia

  A gentle, staged fibromyalgia exercise program with videos, how to pace it and plan for flare-ups, and the warning signs that mean you should get help.

• Flat feet

  Flat feet without pain need no treatment. A staged physio exercise program for painful or collapsing arches, what insoles can do, and warning signs.

• Forward head posture

  Forward head posture, or text neck: what the evidence says about posture and neck pain, a staged exercise program with videos, and warning signs.

• Frozen shoulder

  A staged frozen shoulder exercise program with videos, from gentle pendulum swings to band strengthening. How long it takes and when to get help.

• Golfer's elbow

  A staged golfer's elbow exercise program with videos, from gentle wrist holds to forearm strengthening. What helps inner elbow pain, and warning signs.

• Greater trochanteric pain syndrome

  A staged exercise program for gluteal tendinopathy and outer hip pain, with videos, positions to avoid, sleeping tips and warning signs to watch.

• Groin strain

  Groin strain exercises in 4 stages, from gentle inner thigh squeezes to side lunges, running and cutting, with videos and the warning signs to watch.

• Hallux rigidus

  Hallux rigidus is arthritis of the big toe joint. How rocker or stiff-soled shoes, injections and surgery help, a gentle physio program and warning signs.

• Hamstring strain

  A staged hamstring strain exercise program with videos, from gentle holds to slow lowering work and running. Stretching advice and warning signs to watch.

• Hamstring tendinopathy

  Proximal hamstring tendinopathy, the deep ache at the sitting bone: a staged exercise program with videos, what to ease off early and when to get help.

• Hand osteoarthritis

  A staged hand osteoarthritis exercise program with videos: finger and thumb movement, grip and pinch strength, splints, aids and warning signs.

• Hip flexor strain

  A staged hip flexor strain exercise program with videos, from gentle holds to running and kicking, how to tell it from a hernia, and when to get help.

• Hip fracture rehab

  Exercises after hip fracture surgery by stage, with videos: bed and chair work, walking, balance and strength, plus falls, bone health and warning signs.

• Hip impingement

  A staged hip impingement (FAI) exercise program with videos, what physio care and surgery each offer, positions to ease off, and the warning signs.

• Hip labral tear

  A staged hip labral tear exercise program with videos, what a tear on a scan means, when surgery is worth discussing, and the warning signs.

• Hip osteoarthritis

  A staged hip osteoarthritis exercise program with videos, from gentle first moves to stairs and balance work, plus when to get help.

• Hypermobility

  A staged hypermobility exercise program with videos for HSD and hEDS: strength and control, balance, pacing, what to avoid and the warning signs.

• IT band syndrome

  A staged IT band syndrome exercise program with videos, from hip strength to a return to running and cycling. What foam rolling can and cannot do.

• Knee osteoarthritis

  A staged knee osteoarthritis exercise program with videos, from first strengthening moves to stairs and single-leg work, plus when to get help.

• Kyphosis

  Kyphosis exercises by stage, with videos: upper back strength and mobility for a rounded back, what exercise can change, and warning signs to act on.

• Low back pain

  A staged low back pain exercise program with videos, from gentle first movements to strength work, and the warning signs that mean you should get help.

• Lumbar disc herniation

  A staged exercise program for a slipped disc in the lower back, why most improve without surgery, and the warning signs that need urgent help.

• Mallet finger

  Mallet finger treatment explained by a physio: 6 to 8 weeks of continuous splinting, safe exercises in and after the splint, and warning signs.

• MCL sprain

  MCL sprain exercises in 4 stages with videos, from the brace and early movement to hopping, plus the signs of an ACL or meniscus injury to get checked.

• Meniscus tear

  A staged meniscus tear exercise program with videos, when surgery is worth discussing, and the warning signs that mean you should get your knee checked.

• Metatarsalgia

  Ball of foot pain (metatarsalgia) is usually treated with roomier shoes, metatarsal pads and a staged physio program. What to rule out, and warning signs.

• Morton's neuroma

  Morton's neuroma is treated first with wider shoes and metatarsal pads. Where exercise fits in, a gentle staged foot program, and warning signs.

• Multiple sclerosis

  MS exercises by stage, with videos: strength, balance, walking and stretches for stiff muscles, plus heat, fatigue, relapses and warning signs.

• Neck pain

  A staged neck pain exercise program with videos, from gentle movements to shoulder blade strength work, plus the warning signs that mean you need help.

• Osgood-Schlatter disease

  Osgood-Schlatter disease in teens: how to adjust sport, ease pain and build strength with a staged exercise program, plus the signs that need a doctor.

• Osteoporosis

  A staged osteoporosis exercise program with videos: strength, impact and balance work for bone health, safe bending and lifting, and when to get help.

• Parkinson's disease

  Parkinson's exercises by stage, with videos: big movements, strength, balance, walking, cues for freezing, getting up after a fall and warning signs.

• Patellar dislocation

  Exercises after a dislocated kneecap, from early knee movement to hopping and sport, with videos. Brace time, repeat risk, surgery and warning signs.

• Patellar tendinopathy

  A staged patellar tendinopathy (jumper's knee) program with videos, from wall sit holds to heavy leg work and hops. What helps, and when to get help.

• Patellofemoral pain

  A staged patellofemoral pain exercise program with videos, from hip and thigh strength to squats and lunges. What helps kneecap pain, and when to get help.

• Pelvic floor weakness

  A staged pelvic floor exercise program for stress incontinence, from finding the muscles to squeezing before a cough, plus the signs to get checked.

• Peripheral neuropathy

  Exercises for peripheral neuropathy in the feet: a staged balance, strength and walking program, daily foot checks, safe shoes and the warning signs.

• Peroneal tendinopathy

  Peroneal tendinopathy exercises for pain behind the outer ankle bone, in 4 stages from gentle holds to hopping and running, with videos and warning signs.

• Pes anserine bursitis

  Exercises for pes anserine bursitis, the inner knee pain just below the joint, in three stages, with load tips, what injections do and when to get help.

• Piriformis syndrome

  A staged exercise program for piriformis syndrome and deep buttock pain, with videos, how it differs from back-related sciatica, and warning signs.

• Plantar fasciitis

  A staged plantar fasciitis exercise program with videos, from calf stretches to single leg heel raises. What helps heel pain, and warning signs to watch.

• Posterior tibial tendon dysfunction

  A physio program for posterior tibial tendon dysfunction: the stages, insoles and braces, tendon loading exercises, when surgery comes in, warning signs.

• Postnatal core and pelvic floor

  Postnatal pelvic floor and tummy exercises by stage, with advice after a cesarean, for a tummy muscle gap, on getting back to running, and warning signs.

• Pregnancy back and pelvic pain

  Back and pelvic girdle pain in pregnancy: gentle exercises with videos, how to move in daily life, what helps, and the warning signs to call your midwife.

• Proximal humerus fracture

  Proximal humerus fracture exercises for a broken upper arm treated in a sling, with videos: gentle movement, strength and the warning signs to know.

• Rheumatoid arthritis

  A staged rheumatoid arthritis exercise program with videos: daily joint movement, whole-body fitness and hand strength, flare advice and warning signs.

• Rotator cuff repair rehab

  Rotator cuff repair rehab by stage, with videos: typical sling time, when strengthening starts and the warning signs. Your surgeon's plan comes first.

• Rotator cuff tendinopathy

  Rotator cuff tendinopathy exercises by stage, from gentle holds to band strengthening, with videos. How long it takes and the warning signs to know.

• Sacroiliac joint pain

  SI joint pain exercises with videos: a staged hip and trunk program, why the SI joint is hard to pin down, and the warning signs that need help fast.

• Scapular dyskinesis

  Scapular dyskinesis explained: why it is common without pain, when shoulder blade exercises help, a staged program with videos and warning signs.

• Sciatica

  A staged sciatica exercise program with videos, from gentle first movements to strength work, and the warning signs that mean you need urgent help.

• Scoliosis in adults

  Adult scoliosis exercises by stage, with videos: what exercise can and cannot do for the curve, easing pain, when surgery comes up and warning signs.

• Sever's disease

  Sever's disease is heel pain in growing children. How to adjust sport, use heel cups and ice, build calf strength, and the signs that need a doctor.

• Shin splints

  A staged shin splints program with videos, from relative rest to a graded return to running. How to tell it from a stress fracture, and warning signs.

• Shoulder dislocation

  Exercises after a dislocated shoulder, from gentle holds to band strength and a return to sport, with videos. Sling time, repeat risk and warning signs.

• Shoulder impingement

  Shoulder impingement exercises by stage, with videos. Why guidelines now call it subacromial pain, how long it takes, and the warning signs to know.

• Shoulder replacement rehab

  Rehab after a total or reverse shoulder replacement, with videos: typical sling time, movements to avoid, when strength work starts and warning signs.

• Lumbar spinal stenosis

  Spinal stenosis exercises by stage, with videos: forward bending for relief, a walk and rest plan, cycling, balance work and the warning signs to act on.

• Spondylolisthesis

  Spondylolisthesis exercises by stage, with videos: trunk and hip strength, forward bending positions, what to go easy on and the warning signs to act on.

• Strength training for older adults

  A staged strength program for older adults, from chair and grip exercises to stairs and floor practice, with how often to train and when to get help.

• Stroke rehab

  Stroke rehab at home, stage by stage: moving in bed, getting to a chair, standing up, walking and the weaker arm, with exercise videos and warning signs.

• Tailbone pain (coccydynia)

  Tailbone pain (coccydynia): cushions, sitting tips and a gentle staged exercise program with videos, plus the warning signs that need help fast.

• Tarsal tunnel syndrome

  Burning or numbness in the sole from a squeezed nerve at the inner ankle: what insoles can do, a gentle staged foot program, tests, surgery and red flags.

• Tennis elbow

  A staged tennis elbow exercise program with videos, from gentle wrist holds to forearm strengthening. What helps outer elbow pain, and warning signs.

• Tension-type headache

  A staged tension-type headache program with relaxation, neck stretches and strength work, plus the headache warning signs that need urgent help.

• Thoracic outlet syndrome

  A staged exercise program for thoracic outlet syndrome, with videos: breathing, shoulder blade strength, nerve glides, what to avoid and warning signs.

• TMJ disorder

  Jaw pain, clicking or a jaw that will not open fully? A staged TMJ disorder program of self-care and relaxation, plus the warning signs to act on.

• Total hip replacement rehab

  Exercises after a total hip replacement by stage, with videos. Typical recovery times, hip precautions and the signs of a dislocation or blood clot.

• Total knee replacement rehab

  Knee replacement exercises stage by stage, with videos, typical recovery times and the signs of a clot or infection. Your surgeon's plan comes first.

• Trigger finger

  Trigger finger exercises with videos: tendon glides and gentle hand work, plus what splints, steroid injections and surgery offer, and warning signs.

• Upper back pain

  A staged upper back pain exercise program with videos, from gentle mobility to shoulder blade strength, plus the warning signs that need urgent help.

• Whiplash

  A staged whiplash exercise program with videos, from gentle neck movements to strength work, plus when your neck needs checking after an accident.

• Wrist fracture rehab

  A staged broken wrist exercise program with videos: moving in the cast, swelling, stiffness after the cast, strength, grip and warning signs.

• Wrist sprain

  A staged wrist sprain exercise program with videos, from early care to grip, strength and sport, and why thumb side pain after a fall needs an X-ray.

In preparation

These programs are being written and reviewed now.