Having been a sports therapist for over 20 years, I have seen so many different types of injuries that
come through my sports injury and running clinic.

Most have developed over time from a little niggle that leads to a constant ache or sharp stabbing pain.

What they all have in common is that they no longer have the postural stability that they once had
and their “core “ is unable to engage.

This is because the body has reached point where there are no more areas where it can compensate.

So it is important to address a number of things:

  1. Find out what is causing your pain. It could be an old injury sustained to the left ankle that is causing upper back pain on the right. Or even a fall onto the right side of the rib cage that is causing pain in your lower back.
  2. Ensure that you address the area of pain and introduce mobility as well as strength exercises.
  3. Continue to keep the relevant exercises going even though you are pain-free. Just add them into your regular routine at least once or twice a week as part of your maintenance program.
  4. Improve your “core stability”. This is a controversial subject as so many exercises are given in order to address the “core”. Is it enough just to do clamshells and transverse abdominals in a plank or lying on your back? Does this convert to strength once you are on your feet? There is always a need to do some of this type of rehab but make sure it is relevant for you and your sport or function. Whether if it is to walk without pain or if you want to run 5km.
  5. Activate or posterior chain – what does this mean? Our current lifestyles make us predominantly use the front of our body and the posterior chain – the muscles at the back of our body lies dormant. Glute activations are highly recommended, especially when we sit all day. This enables our hips to sit in its socket more optimally and therefore switch on the stability muscles around that area.
  6. Make sure you increase your exercises to a more functional exercise. i.e. exercises that support your treatment goals and sport.
  7. Avoid ‘running’ before you learn to ‘walk’. Trust the process. Or you may find that your injury/pain will take longer to recover from.
  8. Find a therapist that will listen to your story and empathise with your needs. And do not wait until you are desperate.

Remember, PREVENTION is better than CURE.

About the Author

After working with professional athletes and sportspeople, Josie Mitchell founded London Sports Therapy in 1999 to bring her expertise to a broad client base across West and Central London.

With a BSc (Hons) degree in Sports Therapy, Josie is a certified running coach, having trained under the
tutelage of one of the world’s preeminent running specialists.

Josie also acts as a consultant, and has helped to instruct and mentor other therapists, and to establish new clinics.

As a keen CrossFit athlete and runner, Josie has first-hand experience of the rigours of physical activity.