The Secret To Joint Pain Relief – Exercise

Review from Harvard Medical School 2014

The secret to joint pain relief — exercise

Joint pain: it throbs, aches, and hurts. It may make you think twice about everyday tasks and pleasures like going for a brisk walk, lifting grocery bags, or playing your favorite sport. Sharp reminders of your limitations arrive thick and fast, practically every time you move.

What are the causes of joint pain?

  • osteoarthritis
  • old injuries
  • repetitive or overly forceful movements during sports or work
  • posture problems
  • aging
  • inactivity

How can exercise can help joint pain?

Ignoring the pain won’t make it go away. Nor will avoiding all motions that spark discomfort. In fact, limiting your movements can weaken muscles, compounding joint trouble, and affect your posture, setting off a cascade of further problems. And while pain relievers and cold or hot packs may offer quick relief, fixes like these are merely temporary.

By contrast, the right set of exercises can be a long-lasting way to tame ankle, knee, hip, or shoulder pain. Practiced regularly, joint pain relief workouts might permit you to postpone — or even avoid — surgery on a problem joint that has been worsening for years by strengthening key supportive muscles and restoring flexibility. Over time, you may find limitations you’ve learned to work around will begin to ease. Tasks and opportunities for fun that have been weeded out of your repertoire by necessity may come back into reach, too.

Beyond the benefits to your joints, becoming more active can help you stay independent long into your later years. Regular activity is good for your heart and sharpens the mind. It nudges blood pressure down and morale up, eases stress, and shaves off unwanted pounds. Perhaps most importantly, it lessens your risk of dying prematurely. All of this can be achieved at a comfortable pace and very low cost in money or time.

For more on developing and mastering a plan to relieve your joint pain, please feel free to contact us at or email us on


joint pain relief

Orthotic Prescription: Joint Pain, Posture & Hyper-mobility

Orthotic Prescription: Joint Pain, Posture & Hyper-mobility

Prescribing therapeutic orthotics in addition to Osteopathic care works extremely well in the treatment of numerous clinical conditions and improves a patient’s ability to maintain improved body mechanics and function.

Orthotics promote postural stability and balance within the body, enhancing the integrity of overall musculoskeletal alignment and physiological function. This is because the feet are the foundation of the body in terms of ground reaction and their influence must be considered even in cases involving other body structures. If a patient’s condition is affected by gravitational forces, structural imbalance, or joint disturbances, orthotic prescription may very well be helpful in speeding recovery and preventing reoccurrence. In cases of specific trauma that produce an area of weakness, healing can be accelerated when strong support is provided by a balanced foundation.

Treating the Patient as a whole:

Recognition of the interrelationship of structures in the musculoskeletal system is a fundamental concept of osteopathic practice and is something that is carefully considered daily here at Dynamic Osteopaths. The ability to see the body as an interrelated unit, instead of treating isolated symptoms, generates results that build patient satisfaction and professional success.

In addition, understanding the relationship between a balanced foundation and total postural health improves the effectiveness of individual case of patient management. Gravity forces work through the mechanics of the feet, knees, and legs into the spine and pelvis and then all the way up the spine into the skull. These forces have huge mechanical consequences if maligned. The body functions as a total unique kinetic chain, where movement at one joint influences movement at other joints.

Foot dysfunction occurs in an estimated 80% of people over the age of 40. Often, patients are unaware of their problem because symptoms refer to structures away site. Many pelvic and spinal distortions can be traced to dysfunction in foot biomechanics. Here at Dynamic Osteopaths our sports osteopaths out of Solihull and Birmingham are well trained in identifying these biomechanical abnormalities.

Tracing the Kinetic Chain

Excessive pronation of the subtalar joint is the most common foot disorder that contributes to chronic postural problems (otherwise known as collapsed arches). A natural inroll of the foot must occur during gait/walking so that body weight propels forward, knees can flex, and natural shock absorbers protect upper body structures from heel strike forces. When the degree and duration of pronation exceed established norms, consequences extend throughout the closed kinetic chain. Clinical example:

At the knee: Flattening of the longitudinal arch stretches the retinaculum on the medial side. The patella is pulled laterally in the femoral grove during flexion, setting the stage for chondromalacia patellae.

In the pelvis: Lack of pedal support prolongs inward rotation of the lower extremity, causing inward hip rotation related to myofascial back pain.

At the spine: Excessive pronation effectively creates a functional short leg, leading to pelvic unleveling. Shear strain on the articular facet joints, compensatory scoliosis, and intra-articular capsule changes are possible consequences.7

Orthotic Correction

Here at dynamic osteopaths we promote and prescribe custom fitted Vasyli Medical 6 degree orthotics serving to control motion within the foot, including the angle and timing of pronation. It is extremely important to facilitate but not restrict movement, to avoid a compensatory hypermobility elsewhere in the kinetic chain. These orthotics prescribed by your osteopath allow movement to occur, but check the degree of inroll as if a wedge were placed at the point of weakness.

Several studies verify the effectiveness of orthotic support in stabilizing the pedal foundation for better postural health. In one, pronation measurements were taken on both an injured and a normal foot. When an orthotic was worn on the injured foot, the degree of pronation was almost equal. Another study involving the used of flexible orthotics focused on three key postural measurements:

Femoral head height. Healthy posture shows little or no difference in head height. Variance reflects functional or structural problems in the feet, knees, pelvis, or spine.

Sacrovertebral angle. The accepted optimum angle is 110 degrees. Pelvic tilt or lumbar lordosis will cause a change in angle measurement.

Lumbosacral disc angle. The standard measurement is between five and nine degrees. Outside these limits, weightbearing stress can effect the facet articulation and disc.

Subjects in the study wore spinal pelvic stabilizers for four months, but received no chiropractic adjustments and made no other lifestyle changes. At the end of the period, measured improvements occurred in all three areas. Members of a runners’ club demonstrated that orthotics provide a high level of symptom relief. Almost 350 people who had been using orthotics for an average of two years completed identical questionnaires about specific musculoskeletal symptoms. Complete resolution or great improvement in their symptoms was reported by 75% of respondents.

Among their complaints were pain in the knees, feet, ankles, shins, and hips. The top three conditions in those diagnosed by health care professionals were excessive pronation, plantar fascitis, and Achilles tendinitis.

A study focusing on patients with leg length discrepancy involved 1,157 subjects with discrepancies of less than 10 millimeters. Over a 15-year period, they demonstrated a 75 percent reduction in low back pain, sciatic pain, and hip pain when shoe insert were worn. Pain would often occur the same day that inserts were not used, and go away when used resumed.

Identifying Imbalance is a standard Osteopathic system. With a trained eye, many osteopaths can determine the likelihood of imbalance as the patient walks into the examining room. These include:

Foot flare: toeing out while walking indicates excessive inroll in one or both feet.

Medial patellar rotation: impact of pronation on the knee as described above manifests in abnormal rotation of the patella.

Bowed Achilles tendon: inroll of the foot stresses soft tissues, creating a distinctive curve of the Achilles tendon.

These factors serve as general indicators of foot imbalance. During the routine patient exam, be alert to more specific symptoms, including:
The presence of shin splints, patellofemoral disorders, Achilles tendinitis, plantar fascitis, or stress fractures.

Local signs such as corns, calluses, bunions, neuralgia, or altered circulation.

Leg length inequality, especially in the presence of low back pain, unilateral hip arthrosis, or lower extremity stress.

General complaints of leg cramps, knee or hip pain, spinal distortion, cervical tension, mid-thoracic or low back pain, sciatica, or fatigue.

Collapsed Arches:

The integrity of the body’s Biomechanical foundation has a direct impact on total musculoskeletal health. The Biomechanical kinetic relationship between the feet and upper body structures can affect the effectiveness and longevity of osteopathic care and treatment management.

Osteopathic orthotic description aids normalizes foot structure and motion to provide a more stable base for the musculoskeletal complex. Even though the feet may not hurt, symptoms referred elsewhere in the body manifest as chronic pain or lack of permanence in osteopathic manual medicine.

Clinical studies and field research verify the value of orthotics in relieving pain and improving structural integrity. Flexible orthotics control pedal motion without restricting function and creating compensatory hypermobility in other structures.

For further information please do not hesitate to contact us at
Or alternatively email us at

We have Osteopathic clinics operating out of Henley in Arden, Solihull and Harborne Birmingham.

Sports Medicine: Exercising With Lower Back Pain: Prescription for Health

Sports Medicine: Exercising With Lower Back Pain: Prescription for Health

Sports Medicine – Exercise is medicine!

Back pain is one of the most common medical complaints in the world. Don’t let low back pain get you down! A well-designed exercise program can help speed recovery from low back pain, reduce pain levels, and possibly prevent reinjury. In fact, regular physical activity has been shown to increase muscle strength and endurance, enhance mobility and reduce the risk of falling is superior to spine therapy at helping people cope with back pain and at keeping it under control! The key to maximizing the benefits of exercise is to follow a well-designed program that you can stick to over the long-term.

Getting Started

The goal of exercise training is to improve overall fitness (cardiovascular, muscle strength and endurance, flexibility, coordination and function).

Talk with your health care provider before starting an exercise program and ask if they have specific concerns about you doing exercise. Most people do very well with regular exercise and sufficient time, but some people do need surgery.

The goal of exercise training is to improve overall fitness (cardiovascular, muscle strength and endurance, flexibility, coordination and function) while minimizing the stress to the lower back.

Choose low-impact activities, such as walking, swimming, and cycling.

Strong abdominals, back, and leg muscles are essential for helping you maintain good posture and body mechanics. Once the acute pain subsides, you can begin doing light strengthening-training exercises designed to help your posture.

Yoga and tai chi may help relieve or prevent lower back pain by increasing flexibility and reducing tension. Be careful, however, not to do any poses that could exacerbate your condition.

Start slowly and gradually progress the intensity and duration of your workouts.

Do low- to moderate-intensity cardiovascular exercise for 20 to 60 minutes at least three to four days per week.

Exercise Cautions

Avoid high-impact activities such as running.

While low-impact aerobic activities can be started within two weeks of the onset of lower back pain, exercises that target the trunk region should be delayed until at least two weeks after the first sign of symptoms.

Never exercise to the point of pain — if something hurts, don’t do it.

Your exercise program should be designed to maximize the benefits with the fewest risks of aggravating your health or physical condition. Consider contacting us here at Dynamic Osteopaths to cover realistic goals and design a safe and effective program that addresses your specific needs.

For more information, visit us at Dynamic Osteopaths in Solihull and Birmingham at or email us at

Osteopathy room rental / Physiotherapy room rental


Therapy Room Hire

Clinic Therapy Room available to rent /hire on Doctors Lane Henley In Arden


Room Rates:

Rates are fair and reasonable. Please enquire for therapy rooms to rent with Dynamic Osteopaths In Henley In Arden.

If it is your first time, you are having problems, or would simply like to book a room the old fashioned way, please do not hesitate to contact us on: 07966 317712.

Alternatively, e-mail us at

Further information can be found at Dynamic Osteopaths Clinic


What are the consequences of poor lifting technique?

Back pain and sciatica


We have all been told over and over that we should always bend at the knees and keep a straight back when lifting.  What happens if you don’t do this? CASE STUDY:

20 year old male patient, that began experiencing lower back pain and morning stiffness, which has steadily worsened to the point where he is now in constant pain and finds it difficult to work.

At the base of the spine, it was identified that the last vertebral disc had become greatly reduced compared to the other disc spaces in his spine.

This is a degenerative process that greatly accelerates if the back joints are readily subjected to high levels of strain during lifting.

Bending at the knees and keeping a straight back when we lift keeps this strain to a minimum. This is otherwise known as keeping  a natural spine!

Although Osteopathic treatment may help relieve the pain and stiffness that occurs in a case like this, the real cure is to make sure that you look after your lower back in the first place

Further information can be found at or please contact us on



The sciatic nerve is the longest nerve in your body, running from your lower back, through your pelvis and buttocks and all the way down both legs, to your feet. Any pain caused by irritation or compression of the sciatic nerve is often referred to as Sciatica. The pain caused radiates out from your lower back down to your calf; this pain ranges from mild to very painful.

Causes of sciatica

The most common cause of Sciatica is disc injuries (mentioned in a previous blog here by Dynamic Osteopaths) and is often referred to as a ‘slipped disc’. Other common causes can involve lumbar spinal stenosis (spinal foramen narrowing), degenerative disc disease (arthritis / spondylosis) and pregnancy. Less common causes include injuries, infections, or growth in the spine.

Symptoms of sciatica

If you are suffering from Sciatica you will experience at least one of the following symptoms;

1) Constant dull pain in one side of your buttocks or leg.

2) Felling of burning or tingling down your leg.

3) Numbness and difficulty when moving your leg or foot.

4) When you stand or walk you experience difficulty due to a sharp pain.

5) When sitting the pain worsens.

Treatment of Sciatica

Acute sciatica may pass without the need for actual treatment, however it is always important to get it checked by your osteopath. Meanwhile to help relieve the symptoms you can take over the counter painkillers, apply hot or cold packs to the area and perform light exercise. In more chronic case of sciatica when pain is persistent, here at Dynamic Osteopaths we provide light manual therapy along side a structured exercise programme under supervision to help ease your symptoms and provide a better recovery. Failing all means of conservative treatment by your osteopath an epidural steroid injections can also be delivered at the source of the inflamed sciatic nerve root to help alleviate the pain. If the pain has not been relieved with manual or medical treatments as stated above then surgery may be needed, but this is very uncommon.

Prevention of Sciatica

To help prevent sciatica there are some measures you can put in place to minimise your risk of a back injury or ‘slipped disc’ that could lead to sciatica. Firstly, you need to ensure you have a good posture and if you are required to lift heavy objects at work you need to ensure your lifting technique is suitable to stop injury. Secondly, before you participate in any form of exercise ensure you stretch and when you have finished the exercise session stretch again. Lastly, there are some very simple and regular exercise that you should perform to help improve your flexibility to minimise the risk of a back injury.

For further information on sciatica and the treatment/management of sciatica please contact Dynamic Osteopaths on the following:

T: 07966 317712

Dynamic Osteopaths have osteopathic clinics operating out of Henley In Arden Warwickshire, Solihull and Harborne Birmingham.

Sports Medicine: Back pain and Exercise

With in musculoskeletal medicine, specifically back pain, it can often be identified that back pain a hugely related to muscular responsiveness and how exercise in clinical formats can vastly reduce back pain and delay forms of invasive surgery.

The below link explains this further, providing real case studies.

Sports Medicine: Back pain and Exercise

For further information contact Dynamic Osteopaths

Dynamic Osteopaths have clinics operating out of Solihull and Birmingham.

Sports Medicine: The benefit of neuromuscular training and rehab in athletes – ACL study

As participation in high-demand sports has increased over the past decade, so has the number of anterior cruciate ligament (ACL) injuries in teens and young adults. In a study appearing in the Journal of Bone and Joint Surgery(JBJS), it was found that neuromuscular training for high school and college-age athletes – which focuses on the optimal way to bend, jump, land and pivot the knee – is an effective and inexpensive way to avoid ACL damage, which ultimately relates to high demand on costs and time.

The ACL is a critical ligament that stabilizes the knee joint. An ACL injury, one of the most common sports injuries, often requires surgery and a lengthy period of rehabilitation. Recent research has found that screening tools such as a “hop test” or isokinetic dynamometer which measure muscle strength to identify neuromuscular deficits, as well as neuromuscular training programs, may reduce ACL injuries.


Researchers evaluated three strategies for young athletes: no training or screening, universal neuromuscular training, and universal screening with neuromuscular training for identified high-risk athletes only. 


  • On average, universal training reduced the incidence of ACL injury by 63%, while the screening program, on average, reduced the incidence rate by 40%.
  • Out of 10,000 athletes, the model predicted 300 ACL injuries in the no-screening group, 110 in the universal training group, and 180 in the universal training/screening for “at risk” athletes group.

While it is not a surprise that training was more cost-effective than no intervention, the  magnitude of the benefit was significant.

Dynamic Osteopaths explain how this further identifies the huge benefit and importance that the correct form of clinical rehabilitation is performed and what effect this can have on prevention and cost effective treatment.

Proprioceptive neuromuscular training has huge benefits in creating dynamic joint stabilization and biomechanical control, which ultimately allows the joint to function at its strongest in the most optimal form.

For further information and how these an be treated please contact Dynamic Osteopaths on the link provided.

Alternatively contact the clinic at:

Osteopathic clinics out of Henley In Arden, Solihull and Harborne Birmingham.

Exercise rehabilitation based in Central Solihull.


Spinal Disc Problems

Dynamic osteopaths in Henley In Arden and Birmingham and aiming to promote public awareness and knowledge on the spinal disc problems and what effects these can have on daily living.

Dynamic Osteopaths are also aiming to promote prevention of disc related pain and dysfunction through levels of conservative management.

For further information on Spinal Disc Problems please follow the link provided here.

For further information and how these an be treated please contact Dynamic Osteopatha on the link provided.

Alternatively contact the clinic at:

Osteopathic clinics out of Henley In Arden, Solihull and Harborne Birmingham.

Exercise rehabilitation based in Central Solihull.

Warwickshire Golf Union lecture on Golf Performance and Injury within competitive and professional golf – Adam Whatley Registered Sports Osteopath

Lecture at the Stonebridge Golf Club on Performance and Injury Prevention within Professional and Amature Golfers By Sports Osteopath Adam Whatley.

Related Subject – Biomechanics within golf and it relations with performance and injury.

Follow link provided here for further information on Golfing Performance and Injury

Dynamic Osteopaths are registered osteopaths exercise specialists that have a particular interest in golf related performance and injuries.

Sports Osteopath Adam R Whatley is practicing out of Henley in Arden, Solihull and Harborne Birmingham.

Further information can be found at Dynamic Osteopaths

Alternately contact the clinic on or call the clinic mobile on 079663 17712.