Self Care for Joint and Muscle Pain

If you have experienced any of the following symptoms since the onset of your ankle pain you should contact your GP immedietly before starting these exercises:

• new ankle swelling
• discolouration/redness of the foot / ankle
• the sensation of heating in the foot / ankle
• the appearance of new lumps around the foot / ankle
• you have recently developed a fever

Beginner Ankle Exercises

These exercises are recommended for foot and ankle injuries during the early phase of rehabilitation (1 - 6 weeks.)

OUH Physiotherapy - Ankle Rehabilitation Stage 1

Intermediate Ankle Exercises

These exercises are recommended during the middle phase of rehabilitation following a foot / ankle injury.

You can also start these exercises once you find the beginner ankle exercises pain free  (2 - 12 weeks.)

Ankle Strengthening Exercises & Stretches - Ask Doctor Jo

Advanced Ankle Exercises

These exercises are recommended during the end phase of rehabilitation following a foot / ankle injury.

You can also start these exercises once you find the intermediate ankle exercises pain free (8 - 24 weeks.)

Ankle proprioception training

If you have any of the following symptoms since the onset of your back pain you should contact your GP immediatly before starting these exercises:

• changes to bowel and bladder function
• numbness around the anal region
• weakness into the legs
• tingling / numbness  pain into both legs
• sudden unexplained weight loss
• sleep disturbance due to your back pain

Beginner Back Exercises / Stretches

This first video explains some of the common causes for back pain.

Low Back Pain

These exercises can commonly help for back pain and can be done on a regular basis to prevent the recurrence of back pain.

10 Best Lower Back Stretches for Low Back Pain Relief - Ask Doctor Jo

Intermediate Back Exercises - Stage 1

We recommend these exercises to help strengthen the core muscles.

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Intermediate Back Exercises - Stage 2

If you are comfortable with stage 1 back exercises, progress to stage 2 to help strengthen your spine further.

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Advanced Back Exercises

If you are comfortable with stage 2 back exercises progress to advanced back exercises to help strengthen your spine further.

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Exercises Recommended for Back Posture

This video gives you some suggestions of things you can to do improve your back posture.

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If you have experienced any of the following symptoms since the onset of your elbow / hand pain you should contact your GP immediately, before starting these exercises: 

• the hand / elbow looks red
• the hand / elbow feels hot
• there is new swelling on the elbow / hand
• you have noticed a new lump on the hand / elbow
• you have multiple joint pains
• you have developed a  new fever / are feeling unwell
• you are experiencing weakness in the arm/ hand

Tennis Elbow Exercises

This video shows you a series of stretches and exercises you can do to help if you're experiencing tennis elbow.

Tennis Elbow Stretches & Exercises - Ask Doctor Jo

Golfers Elbow Exercises

This document gives an explanation about golfers elbow and some exercises you can do at home to relieve symptoms.

Visit Melander Sports Medicine

Equipment To Help With Tennis or Golfers Elbow

If you have tennis or golfers elbow then an 'elbow clasp' might help.

Equipment to Help With DeQuervains

If you're experiencing DeQuervains then you might benefit from using thumb support strap.

If you have any of the following symptoms since the onset of your knee pain you should contact your GP immedietly before starting these exercises:

• the knee looks red
• the knee feels hot
• there is new swelling on the knee,
• you have noticed a new lump on the knee
• you have developed a  new fever/ feeling unwell
• your knee is locking
• your knee is giving way
• you are limping on your knee

Beginner Knee Exercises

These exercises are recommended for all knee injuries in the early phase of rehabilitation (1 - 6 weeks.)

Static Quad-Evolve

Inner Range Quad-Evolve

Straight Leg Raise-Evolve

Intermediate Knee Exercises

These exercises are recommended during the middle phase of rehabilitation, following a knee injury.

You can also start these exercises once you find the beginner knee exercises pain free (2 - 12 weeks.)

Knee Rehabilitation Low Demand - Phase2

Advanced Knee Exercises

These exercises are recommended during the end phase of rehabilitation, following a knee injury.

You can also start these exercises once you find the intermediate knee exercises pain free (8-24 weeks.)

Best ACL Exercises

Background information - what is knee arthiritis

This link gives an overview of knee arthiritis.

Mayo Clinic's Approach to Knee Arthritis

If you have any of the following symptoms since the onset of your neck pain you should contact your GP immediately, before starting these exercises:

• new changes to bowel and bladder function
• weakness into the arms or legs
• tingling/numbness / pain into both arms and / or legs
• sudden unexplained weight loss
• new changes to vision
• new changes to speech and swallowing
• disturbed sleep due to the pain
• shortness of breath which is new
• new chest pains

Neck Stretches

These stretches are recommended for recent onset of neck pain. 

Neck Pain Relief Stretches & Exercises - Ask Doctor Jo

Exercises Recommended for Neck Posture

These neck strengthening exercises are recommended to help you achieve good next posture.

5 Home Exercises To Fix Your Posture

If you have experienced any of the following symptoms since the onset of your shoulder pain you should contact your GP immediately, before starting these exercises

• the shoulder looks red
• the shoulder feels hot
• there is new swelling on the shoulder
• you have noticed a new lump on the shoulder
• you have a new headache
• you have new pains in your hips
• you have developed a new fever / are feeling unwell
• shortness of breath which is new
• new chest pains
• weakness into the arm/arms

Stage 1 Impingement Exercises

This first video gives an explanation of what shoulder impingement is.

 Harry Brownlow on shoulder impingement

These exercises are recommended during the early phase of rehabilitation for shoulder impingement.

 Rotator Cuff Exercises for Pain Relief

Stage 2 Impingement Exercises

These exercises are recommended during the end phase of rehabilitation for shoulder impingement.

You can also start these exercises once you find stage 1 shoulder exercises pain free.

Rotator Cuff Stretches