For our latest blog, we're looking at  how you can help your body recover quickly from a big event, such as a marathon or heavy day gardening. A large exertion event can be an incredible achievement—but what happens next is just as important as the training that got you there. After a large endurance event, your body is often left fatigued, tight, and in need of recovery support. This is where osteopathy can play a valuable role in helping you restore movement, reduce discomfort, and get you back to feeling like yourself again. For the puropses of this, we'll focus on marathon running, but don't forget that it can apply to any situation that is asking a lot of the body, regardless of it's nature!During a marathon, your muscles, joints, and connective tissues are placed under sustained stress. Even with good preparation, it's common to experience stiffness in the hips, lower back, calves, and feet, alongside general fatigue. Subtle compensations can also develop as your b...

At Nene Valley Osteopathy, our goal has always been simple — to help you stay strong, injury-free, and pain-free through expert treatment and movement-based coaching. But lasting recovery isn't only about muscles, joints, and posture. What's happening inside your body can play just as big a role in how well you heal, perform, and feel day to day. That's why we're introducing at-home blood testing as part of our service — a simple, accurate way to understand the internal factors that might be influencing your symptoms, energy, and overall wellbeing.  Looking beyond symptoms When someone struggles with recurring tension, fatigue, or slow recovery, the cause isn't always purely mechanical. Nutrient levels, inflammation, and hormone balance all affect how your body repairs tissue and responds to treatment. For example: Low vitamin D can contribute to muscle weakness and joint pain.Low iron or B12 can leave you feeling drained, reducing recovery capacity.An underactive thyroid can...

Living with chronic pain can feel like a constant balancing act. Whether it's longstanding back pain, aching knees, or persistent shoulder discomfort, many people find themselves stuck in a frustrating cycle of pain, reduced activity, stiffness, and even more pain. As an osteopath, I regularly see patients who feel like they've tried everything—manual therapy, medication, rest—but are still searching for a longer-term solution. One powerful, often underestimated tool in managing chronic pain is exercise! When that exercise is guided by an osteopath who is also a qualified personal trainer—especially one with a deep understanding of injury and rehabilitation—the results can be life-changing for some. The Chronic Pain Cycle. Chronic pain affects both the body and the mind. Physically, people often move less to avoid aggravating symptoms. Unfortunately, that reduced movement leads to deconditioning: muscles weaken, joints stiffen, and the body becomes less resilient. Over time, ...

Running a marathon is an incredible achievement, but the real challenge often begins after you cross the finish line. As an osteopath working with sports players, particularly runners, I see firsthand how proper recovery can mean the difference between a smooth return to training and lingering injuries. The right approach to post-marathon care will help you recover faster, prevent injuries, and get back to running stronger than ever. Here's how you can optimize your recovery and five key tips to help you prepare for your next event. Five Handy Tips to Help You Prepare for Your Next Marathon Build a Strong FoundationA well-structured training plan with gradual mileage increases and strength training will make a huge difference in your performance and recovery. Strengthening key muscle groups—such as the glutes, hamstrings, and core—can help prevent injuries.Perfect Your Nutrition and Hydration StrategyDuring training, experiment with different fueling strategies to find what works best ...

In today's fast-paced world, many of us find ourselves sitting for long hours—whether at a desk, commuting, or relaxing in front of the TV. Unfortunately, a sedentary lifestyle can contribute to muscle stiffness, joint pain, and overall discomfort. As an osteopath, I see many patients suffering from aches and pains that could be improved by simply incorporating more movement into their daily routines. The good news? You don't need to spend hours at the gym to feel better. Small, intentional changes can make a significant difference to your wellbeing. 1. Incorporate Movement into Your Daily Routine One of the easiest ways to become more active is to make movement a natural part of your day. Simple adjustments such as taking the stairs instead of the elevator, walking or cycling to work, and standing while taking phone calls can help keep your muscles engaged and your joints mobile. Even setting a reminder to stand up and stretch every 30 to 60 minutes can help prevent stiffness and disc...

 As we step into January, many of us are filled with resolutions and plans for a healthier year ahead. However, for those living with chronic pain, this time of renewal can feel overwhelming. Osteopaths understand the daily challenges persistent pain can bring and how it impacts both physical and emotional wellbeing, so here are some practical strategies to help manage chronic pain and improve your quality of life in the year ahead. Embrace Gentle Movement It might seem counterintuitive, but gentle, regular movement can be one of the most effective ways to manage chronic pain. Activities like walking, swimming, or yoga can help maintain joint flexibility, improve circulation, and release endorphins—your body's natural painkillers. If you're unsure about where to start, or how to progress your movements to help you, our practitioners are highly skilled and can guide you in selecting safe, effective exercises tailored to your condition.  Prioritise Restorative Sleep P...

 Starting a new sport, especially one as invigorating and accessible as running, can be an exciting journey towards better health and fitness. However, for many newcomers, the thrill of the activity can be dampened by the onset of knee pain. Knee pain is a common complaint among beginners, but with the right approach and precautions, it can often be avoided. Our osteopaths at Nene Valley Osteopathy  understand the importance of preventing injuries and promoting healthy movement patterns. Here are some tips to help you avoid developing knee pain when starting a new sport, such as running:  1. Start Slow and Gradually Increase Intensity: One of the most common mistakes new athletes make is doing too much, too soon. To avoid overloading your knees, start with shorter distances and lower intensities, gradually increasing your intensity over time. This allows your muscles, tendons, and ligaments to adapt to the demands of your new sport with...

Through the years I've worked as an osteopath, I've seen firsthand the intricate relationship between gut health and overall well-being. The gut, often referred to as our "second brain," plays a crucial role in digestion, immune function, mood regulation, and more. When our gut is out of balance, it can manifest in various symptoms throughout the body. But did you know you can help improve your gut health, and the flora of bacteria within  your gut, to improve your health? Here are five tips to improve your gut health and enhance your overall health and vitality: 1. Embrace a Fiber-Rich Diet: Incorporating plenty of fibre-rich foods such as fruits, vegetables, whole grains, and legumes can promote a healthy gut microbiome. Fibre acts as fuel for beneficial gut bacteria, helping to maintain a diverse and thriving microbial community. Aim for a variety of colorful plant-based foods (eat the rainbow!) to ensure you're getting a wide range of nutrients and fibre types. ...

We all know about the usual new year resolutions such as eat better, stop smoking/drinking and doing more exercise, but how long do you stick to the resolutions you make? What happens if you hit an unexpected blip, like an injury? The good news is, with a little planning, you can get help sticking to your resolutions. If you're thinking about what you're going to change to help your fitness, let's have a look at how you can give yourself a fighting chance.  Plans aren't always bad...  You've probably heard the saying 'a goal without a plan is nothing but a wish', and when it comes to new year's fitness resolutions, nothing can be more accurate! Write a list of your goals and a detailed plan of how you'll achieve each step. While you might have some bumps in the road, you're far more likely to carry on with the good work if you've got a plan to refer to. Pre-Resolution checks.  Before you start any new fitness regime invest in some osteopathy treatment to help curtail any...

 Welcome to the weird world of Fascia! It's a phrase that some of you may have heard, along with myofascial release therapy, and it's becoming a key component of the body as we research more and more and understand it's role better. That's all well and good, but what IS fascia, and how is it relevant to you? Let's look a little further at what this mystery tissue is, where it's found, what it does and how we can treat it. Read on for more information... The Fundamentals...  At its very basic level, fascia is a connective tissue in the body. For many years, medics thought that it was simply a packing material to fill gaps, but science has disproven this! Fascia is like the skin on a sausage which wraps around the muscles, but as science has investigated it more, we now know that it webs throughout all the tissues of the body to encase everything together, wrapping around individual muscles, nerves and blood vessels! Yet, fascia isn't just about muscles, it joins in patter...

A common question we hear in clinic is "What does referred pain mean?", and it's quite a valid one as it can be quite confusing!  Put simply, referred pain relates to pain felt in an area which is elsewhere from the source of the pain, the pain originates in a different part of the body. This confusing occurrence is caused by a network of sensory nerves that all connect. These nerves join with each other in the spinal cord and signals passing through a small number of these nerves can get confused. This triggers sensations in parts of the body that are supplied by the same nerve but that don't have anything wrong with them. Sciatica is a great example of this, often people experience pain and symptoms in their leg, but the root cause is often a lower back problem, however the nerves all join the spinal cord at roughly the same area and sometimes signals get confused.  Is referred pain always from the skeletal system?  There is another style of referred pain, known as vis...

We often hear the phrase in clinic "I've got a slipped disc!" often coupled with "X practitioner clicked my disc back in" but did you know that these 2 statements are very misleading and that they are not exactly true? Let's have a look why…  A little Anatomy…  The discs themselves are really known as Intervertebral Discs, which are located between 2 bones in your spine, the vertebrae. The discs are comprised of several incomplete rings of ligaments, known as the anulus, with a jelly like substance in the middle, the Nucleus Pulposus and have tougher fibres above and below them, the End Plates, that connect into the bones above and below. Discs allow a wide range of movements to happen in the spine whilst also acting as shock absorbers. As you can see from the disc's construction, they are tough, and will oppose almost any type of force placed on them. Thanks to the surrounding ligaments of the spine, and the disc's thick end plates which attach directly into the vertebrae, t...

With a new year beginning many people start new goals for fitness and health which often include running, but whether you're running for general fitness, as part of cross training for another sport or for a particular running related goal such as a marathon, there is always a possibility you may get injured. Nearly every person who participates in any sport will experience an injury at some point, and runners are no exceptions. The good news is that, in most cases, injuries can be treated and with a few tweaks, can often be prevented!  Common causes of running injuries When we are in clinic, two of the most common reasons runners get injured are down to simple things, such as being too keen and overworking your body, not giving it enough time to heal, and also running with poor technique: Any level of running is considered to be a high impact form of exercise. It's important not to push too hard at the beginning so as not to overload your body. Gradually increase the distance/spee...

Headaches. Let's face it pretty much everyone has one at some point in their life. But what can osteopaths do to help those of us who suffer frequent headaches? Let's take a look at the different types of headaches commonly see in clinic, and how osteopathy can offer relief for them: Tension Type Headaches Tension type headaches are the most common headaches seen in adults, reported to affect around 45% of the population. They're often described as a dull pain, a tightness or a pressure around the forehead or at the back of your skull extending down to the neck. Patients often describe the pain as a "band around the head". Tension type headaches are more commonly seen in women than men, and can either be episodic (occurring less than 15 times a month), or chronic (occurring more than 15 times a month for at least six months).The exact cause of tension type headaches is still not fully understood however there are known triggers, including, but not limited to: • Stress and anxiety• Dehy...

Rugby is the kind of sport that places huge physical demands on the player which inevitably leads to a high incidence of injuries. Physical contact from tackles and scrums can make spectators eyes water from the fierceness displayed by the players! Rugby injuries can be categorised into different injuries such intrinsic injuries, often caused by repetitive strains and overuse injuries and extrinsic injuries, such as collisions with other players. Osteopathy can offer hands on treatment and rehabilitation for both styles of injuries, by ensuring that players with imbalances of muscle strengths, poor flexibility and old injuries are treated appropriately and helped to function at their best by restoring the body to its optimal function. Intrinsic Injuries As we mentioned above, intrinsic injuries describe those of a repetitive nature and of an overstrain pattern. When areas of the body are subject to repetitive patterns of movement, such as sitting at a desk or in a vehicle throughout th...

You'll know that racket (sometimes known as racquet) sports such as tennis, badminton and squash are demanding games that can be hard on the body. Those quick lunges to return the ball or shuttlecock to the opponent can result in strains and pains that are an unwanted nuisance, threatening your performance and your enjoyment of the game.  Let's take a look at the most common injuries we see from racket sports and an idea into how we begin to treat them. It's always important to note that this information should be used in conjunction with, rather than in replacement of, a full assessment of your individual case to make sure you're getting the most appropriate advice. Tennis ElbowPossibly one of the most frequent injuries from a variety of sports, this painful condition is due to an irritation of the tendon that attaches into the side of the elbow. Pain often comes on slowly initially, often after activity, but can increase in severity as time progresses. It can cause havoc with yo...

For anyone who has never played golf before, it's a curious sport that is hugely demanding on the body. Regular golfers will tell you that lower back pain is one of the most commonly reported pains amongst golfers, and some research suggests that up to one third of all golfers will suffer with lower back pain at some point in their lives! We see many golfers in clinic, and whilst each individual's case is different, pain can be caused by some common factors, mainly lack of mobility in the ankles, hips, upper back and shoulders, all forcing the lower back to work exceptionally hard to compensate for the lack of mobility elsewhere. What causes pain?When you go through a golf swing, the spine has to twist to not only create the turn, but also help to drive the ball forwards. By doing this, the fine ligaments of the spine and where the pelvis connect to the back, can really be subject to a huge amount of pressure. Combine this with muscles that are not functioning at their best, due to bei...

 Now the weather is beginning to get a bit warmer there's nothing nicer than spending time in your garden, either working on some gardening or just relaxing. Our gardens are the most perfect place to just spend some time connecting with nature and allowing ourselves to be mindful of the world around us. For those of you amongst us who are keen gardeners, when did you last stop and think about any bodily injuries that can occur from working in the garden? Lifting pots, moving compost and long periods of time bent over weeding can wreak havoc on our bodies, and many injuries sustained in gardens are related to poor manual handling. It's always busy at this time of year for osteopaths in clinic as we see many people who have sustained gardening related injuries. Commonly, these injuries are muscle and joint related, and often involve shoulders, lower backs and necks. So, if gardening is so risky, what can you do to help protect your body from injury? Let's take a look at some tips to...

We see lots of people who are hypermobile in clinic and it's sometimes referred to as being "double jointed", but how do you know if you are or not?  Do you find you just can't feel the stretch, despite being able to stretch really far?Do your hips and back still ache despite doing stretch classes a few times a week?Do you often dislocate joints or keep getting sprains and strains? If you answered yes to the 3 questions above these symptoms suggest you could be hypermobile.  Hypermobility basically means that the joints are overly mobile because the ligaments and tendons that support the joints and act as retaining straps are too elastic, and stretch too much, therefore they don't provide good support for the joints and let the joints move too much. Hypermobility itself doesn't usually cause pain, and often will barely affect your normal daily life. But why do hypermobility sufferers get pain? The pain is caused by the muscles working extra hard to support and stabilise ...

The world of manual therapy can seem to all do the same thing if you've never used a therapist before, but how do you decide which therapy you need to help take care of your body? Let's have a look at the differences between how massage can help you and how an osteopath can help you. As an overview, the main difference between all therapies is the therapist themselves. Different therapists receive different training. A massage therapist in a beauty clinic will have far less training than a sports massage therapist, who has less training than an osteopath! Massage The title Massage Therapist in the UK is not one which is protected meaning anyone can call themselves a massage therapist. It then stands to reason that the training for massage varies hugely. As an example, a beautician can take a 2-5 day course as part of their overall qualification and often learn a set routine that is based around relaxation. The techniques are often light, smoothing over the skin and incorporating blends...