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Precision Wellbeing

Injury and Health Specialist Whetstone, North London. Providing Pain Relief Through Osteopathy and Rehab

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Email-info@precisionwellbeing.co.uk
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3 phases you must go through to fully overcome your injuries.

February 10, 2020 By ashley Leave a Comment


After nearly 10 years of being a registered osteopath I’d like to think I have got a good grasp of what works and what doesn’t. I’ve tried many approaches with my clients over the years and of course I’ve had my failures as well as my successes.

I finally feel that I have a system that works and today I’d like to share my approach with you. This is not a quick fix system and it certainly doesn’t come without effort on your part but if you stick to my guidelines I am certain you will have some great results with your pain.

So without further ado let me introduce my system.

My 3 phase approach to pain


1- Reduce Pain
2- Re-establish muscle flexibility / joint mobility
3- Strengthen the area

Phase 1- Reduce Pain

Pain
This is where the majority of our patients start with us. Most of the time people go to see an osteopath because they are in pain. This can be acute or chronic, but either way the aim will be to reduce pain first.

In my opinion, the key to getting someone out of pain is to improve blood flow through the affected area. I do this through gentle soft tissue massage work and movement of the joints. As the blood flow improves, inflammation in the area is removed and fresh blood takes its place. This will help reduce pain and allow better healing.

This phase can take anywhere from a few days to a few weeks depending on what the issue is. Generally the longer you have had the issue the longer it might take to respond.

Phase 2- Flexibility / Mobility

Stretching
Once your pain has decreased to a minimal amount you will find that you are left with stiffness around that area. This is the right time to regain some of that lost flexibility in the muscles or the joints by doing specific stretches or self-massage.

During this phase you should be consistent and disciplined with your stretches to ensure you continue to improve. It can be too easy to become slack and not do your stretches but that would really affect your progress.

This phase will usually take around 2 to 3 weeks of consistent stretching to get you back to where you were before your pain (not including chronic pain that have been ongoing for years).

Phase 3- Strengthen

Strengthening
I cannot stress how important this phase is. It is probably the most important phase of all, especially if you have chronic pain or recurring injuries.

Unfortunately though this is where most people stop. The main reason being that they think they are better and don’t need to do anything else. Other reasons include laziness or “they don’t like exercise”.

At this point, people often ask me about Pilates as a form of rehab and strengthening. I think Pilates is OK, more so at the beginning of the rehab phase, but ultimately I believe external resistance needs to be added. What I mean is that I believe most people should do specific weight training to strengthen the muscles. I say this because in my experience Pilates will only get you so far by using your own body weight whereas weight training will take you further with your strength.

This is probably the longest phase of the three. I usually advise that it will take a minimum of 3 months to get your problem area strengthened up. Realistically though you are looking at 6 months to 1 year. But I promise you it is worth it to be out of pain and not worrying about that pain coming back again!

Conclusion

If you are suffering from any type of pain, acute or chronic, it is possible to get out of pain for good. You just have to make sure you can stick with your programme and be consistent.

If you would like to get out of pain for good then give us a call because we can help you.

Call us on 0203 356 7060, email us at info@precisionwellbeing.co.uk or click here to book online.

We look forward to seeing you soon,

Ashley

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Read Our Reviews

*DISCLAIMER: The below reviews are customer reviews and are not necessarily reflective of typical results. Results may vary on an individual basis.

Google Rating
5.0
Precision Wellbeing Group
Precision Wellbeing Group
5.0
Paul Branch
Paul Branch
11:55 22 Oct 18
I went to see Ashley with a bad back that left me unable to run, train or even walk properly. His help and treatments have very quickly got me back to normal and he's given me a lot of great advice and guidance for maintaining my fitness long term. I've met a few of the team there and everyone is very friendly, welcoming and professional. It's a great setup and I couldn't recommend him more highly.
Jamie Dunn
Jamie Dunn
11:47 13 Aug 18
Really enjoyed training with Ashley – I'd barely set foot inside a gym before but over 6-8 weeks he taught me a variety of exercises for the whole body and gave me the confidence to train on my own, as well as offering nutritional advice and helping me work to improve a knee problem. Everyone at Precision Wellbeing is friendly and welcoming too, and it's a really nice space to exercise in. Thanks!
SJ S
SJ S
13:10 27 Sep 18
Could not recommend the services offered by Precision Wellbeing Group more; I read some of the other great reviews on here before booking an appointment, and if anything the service I received exceeded my expectations. I saw Ashley for an initial consultation and then several follow-up sessions for muscle pain in my back; I was able to book my first consultation same day, and was able to book flexibly around my work schedule for all subsequent appointments. Ashley was extremely professional and highly knowledgeable, with a friendly conversational manner that helped to put me at ease at a time when I was suffering from quite a lot of pain. From the first appointment I noticed an improvement, but I was also impressed by how thorough the assessment and follow-up process was; it really helped me to feel more relaxed and reassured about my recovery. I've really noticed how both the treatment/exercises during sessions and recommendations for home have helped significantly with my back. I also feel skilled up with the exercises and recommendations I need to build my strength up and avoid re-injury moving forward. Overall, a great service that I would recommend to anyone.
Ben Freedman
Ben Freedman
15:15 18 Jun 18
Highly recommend. Michael has been absolutely superb. I have been seeing him due to a prolapsed disc and sciatica down my left leg. I have seen many back specialists in the past and have to say Michael is up there with the best. Very learned, very educated and informative and a pleasure to be around
Tamara Smith
Tamara Smith
12:27 31 Jul 18
I couldn't turn my head left or right for 2 weeks. One session with Ashley and my mobility is back, I understand where the issue originated and what postural/habit changes I need to make. I'm sending all my friends to him - thank you!
See All Reviews Write a review
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Google Reviews

Precision Wellbeing Group
Precision Wellbeing Group
5.0
powered by Google
Paul Branch
Paul Branch
11:55 22 Oct 18
I went to see Ashley with a bad back that left me unable to run, train or even walk properly. His help and treatments have very quickly got me back to normal and he's given me a lot of great advice and guidance for maintaining my fitness long term. I've met a few of the team there and everyone is very friendly, welcoming and professional. It's a great setup and I couldn't recommend him more highly.
Jamie Dunn
Jamie Dunn
11:47 13 Aug 18
Really enjoyed training with Ashley – I'd barely set foot inside a gym before but over 6-8 weeks he taught me a variety of exercises for the whole body and gave me the confidence to train on my own, as well as offering nutritional advice and helping me work to improve a knee problem. Everyone at Precision Wellbeing is friendly and welcoming too, and it's a really nice space to exercise in. Thanks!
SJ S
SJ S
13:10 27 Sep 18
Could not recommend the services offered by Precision Wellbeing Group more; I read some of the other great reviews on here before booking an appointment, and if anything the service I received exceeded my expectations. I saw Ashley for an initial consultation and then several follow-up sessions for muscle pain in my back; I was able to book my first consultation same day, and was able to book flexibly around my work schedule for all subsequent appointments. Ashley was extremely professional and highly knowledgeable, with a friendly conversational manner that helped to put me at ease at a time when I was suffering from quite a lot of pain. From the first appointment I noticed an improvement, but I was also impressed by how thorough the assessment and follow-up process was; it really helped me to feel more relaxed and reassured about my recovery. I've really noticed how both the treatment/exercises during sessions and recommendations for home have helped significantly with my back. I also feel skilled up with the exercises and recommendations I need to build my strength up and avoid re-injury moving forward. Overall, a great service that I would recommend to anyone.
Ben Freedman
Ben Freedman
15:15 18 Jun 18
Highly recommend. Michael has been absolutely superb. I have been seeing him due to a prolapsed disc and sciatica down my left leg. I have seen many back specialists in the past and have to say Michael is up there with the best. Very learned, very educated and informative and a pleasure to be around
Tamara Smith
Tamara Smith
12:27 31 Jul 18
I couldn't turn my head left or right for 2 weeks. One session with Ashley and my mobility is back, I understand where the issue originated and what postural/habit changes I need to make. I'm sending all my friends to him - thank you!
See All Reviews

*DISCLAIMER: The above reviews are customer reviews and are not necessarily reflective of typical results. Results may vary on an individual basis.

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Precision Wellbeing
Pinnacle Fitness and Health
3 Totteridge Lane
Whetstone
London
N20 0EX

Call- 07825 418481
Email- info@precisionwellbeing.co.uk

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