6 Shoe Mistakes That Could Be Causing Your Foot Pain

If you’ve ever hobbled off of the dance floor at a wedding with your heels in hand, or if you’ve ever found yourself looking forward to the moment you go home after a long day spent in meetings, so you can slip your new pair of suit shoes off – you’ll know shoes can easily cause foot pain.

This holds true for all types of footwear, not just the fancy kind…

Exercise shoes, office shoes, sandals, and that pair of weekend running around shoes we all have – they can all lead to painful feet too.

But before you throw out every pair of shoes in your wardrobe – let’s talk about your feet.

A lot of us are unaware of just how big of a role feet play when it comes to supporting your body.

Feet play the big job of supporting your body weight and take the impact of standing, walking, running and everything else you do throughout the day.

Your feet are made up of 52 bones, 66 joints and OVER 200 muscles, tendons AND ligaments – so when your feet don’t get the support they need, it’s no wonder why you can get issues!

A lack of support can also cause pain beyond your feet – your knees, back and other parts of your body begin to overcompensate, which can lead to pain in those areas too… not good.

With all of the above in mind – here are 6 shoe mistakes that cause foot pain, are you making any of them?

  1. You’re Unaware Of Your Arches

Generally speaking, there are two types of feet:

  1. High arched
  2. Low arched

And the demands for these two types are quite different!

For someone with high-arched feet – they have taller gaps on the soles of their feet.

For someone with low-arches – the curves between the balls of the foot and heels, are closer to the ground.

The curve of your shoe should support your arches so they can, in turn, support the rest of your feet and body. A good running shop, shoe shop, or even a Physio clinic with a special machine – can figure out what’s best for you.

We customise shoes for patients all the time, and the difference in their pain means they can get back to walking around comfortably and independently again.

  1. You Choose Your Running Shoes For Appearance

Have you ever bought a pair of running shoes because you think they look good? You’re not alone, many of us do, I’ve been guilty of it too!

But the truth is, picking the right performance shoe should be a strategic process.

When you need a new pair of trainers, go into a specialty running store and speak with a specialist. You need to consider things like the type of exercise you’ll be doing – running over 20 miles outdoors each week is VERY different from doing Pilates classes a couple of times a week.

A running analysis can do you the world of good too. We can do a GAIT analysis at both our clinics using a 2D and 3D video approach. Connect with us to find out more.

If you can afford to, have a couple of kinds of trainers for the workouts you do most often.

Wearing a tennis shoe for running, or a basketball shoe for weightlifting, can encourage injuries – choose wisely.

  1. You “Break In” Your New Pair Of Shoes

While it’s true that some shoes made of multiple materials, like hiking boots, might need some “breaking in” before you can get to the point where you feel like you’re walking on clouds – you should be careful not to rush the process.

Your shoes need to become accustomed to your feet over time to avoid pain and those nasty blisters that so often come with a new pair of shoes.

Instead of pushing through the pain – wear your shoes in a little at a time until they loosen naturally. Whether you’re doing this at home or while you’re out and about getting jobs done – keep a pair of socks and plasters handy to prevent blisters.

4. You Walk Around Barefoot At Home

As soon as you step through the door do you throw your shoes off and that’s you done for the day?

For a lot of us, taking our shoes off is one of the best feelings! But for some people, walking or standing barefoot on surfaces like hardwood floors, marble or tile puts stress on the structures of the feet either causing or making pain worse over time.

This can happen when the fleshy parts on your heels and balls of your feet which help cushion our bodyweight wear down.

If you have foot pain that feels worse when you walk around barefoot – get a pair of slippers to wear around the house to ease the pain.

Remember though that over time the best solution is to train yourself to walk around bare feet. It is actually better for you long term. But most of us in this modern day have become so accustomed to having something between our feet and the floor, some sort of support is thus required long term.

  1. You’re Still Wearing That Worn Down Pair Of Boots From 2014

Many of us only throw away a pair of shoes when they’re looking a bit worse for wear and worn down.

But once the sole of your shoe starts to break down, it changes the way your foot strikes the ground which can cause pain in your feet, hips, knees and back – this can also happen before your shoes start showing obvious signs it’s time for a brand new pair!

Depending on your activity level, it takes a few months to a year of daily use to wear out footwear.

If you really love a pair of shoes then re-soling them or adding an insert can help prolong their wear.

But don’t hold onto a pair of shoes too long before it’s too late!

  1. You Don’t Use Insoles

…Or understand their purpose.

Depending on your foot type and foot pain, you might already have the insoles that come with your shoes – however, they may not be right, or even supportive for you.

To ease the pain, stop it from getting worse or even to prevent it from coming on – it’s a smart idea to get yourself a pair of customised insoles (also known as Orthotics).

Rarely, however, are true custom orthotics available in many places, and most definitely not in shoe stores, in retail stores and even pharmacy’s.

Prescription Foot Orthotics ARE the most accurate custom functional foot orthotics and are made from non-weight bearing moulds of your feet (but you don’t need a note from your doctor to have one).

They also act to make activities such as running, walking – even standing – more efficient. What’s more, they can act to redistribute pressure on the bottom of the foot to relieve pain from excessive pressure or calluses.

The takeaway: Your feet are probably doing way more than you give them credit for, so they need shoes to match.

The right choices for you will depend on your activity levels, height, weight, walking and running style. But if you’re experiencing any kind of foot pain that lasts for days, it makes it almost impossible to live your life as normal.

If you’d like to talk to an experienced Specialist Physio about the possibilities if you currently struggling with foot and ankle pain and you decide for yourself that Physio will add value to your health, like it does so many other people, then please connect with us.

Here at Apple Physio all of our team have vast experience dealing with Foot and Ankle pan so if you need any advice please don’t hesitate to contact us.

If you’d like more info on this, and some easy, actionable tips you can use now to start easing your neck and shoulder. We have a free foot and ankle pain guide that we can send you. Connect with us on 01344 489398 (Bracknell) , 01753 866274 (Windsor) or email us on windsor@applephysio.com and tell us what’s going on. A member of the team can take your details and we can email or post you a copy.

About the Author: Leslie Abrahams and the Apple Physio team


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Leslie is a Physio, Pilates Educator and Rehab Specialist who has a special interest in Spinal Treatments, lower limb injuries, and has vast experience dealing with patients post injury or surgery. Every week, for over 20 years, 100’s of people aged 30-64+ have consulted the Apple Physio team looking for answers to concerning questions about, and for, a fast end to their health worries and physical pains and stiffness.

 Leslie is a Master Trainer for the world renowned Australian Physiotherapy and Pilates Institute(APPI). He is regular key note speaker at conferences and travels internationally to present on modified exercise for rehabilitation. Leslie is the Director of Apple Physio Clinics situated in Bracknell and Windsor. Berkshire’s Specialist Private Physiotherapy Practice for People in their 30’s. 40’s, 50’s and 60’s, who want to keep healthy and active.

The 3 Simple Steps To Ending Foot & Ankle Pain And Exercising Again Within Days! (…if you’ve had an acute injury and still need to see a Physio…)

  1. Use Ice (…Not Heat) To Stop Pain

Ice is by far the best way to ease pain.

My tip, use ice whenever you’re feeling achy or painful, such as at the end of a very busy day or if you have been out for a long walk. This principle is particularly important if your ankle or Achilles tendon appears swollen or red. Any pain underneath the heel of your foot will also settle by following this principle.

Apply an ice pack for 10 minutes or so, little but very often (every hour). This is very important if the injury is “new” or just a couple of days old.

 

  1. Use Heat To Loosen Up Stiffness (Not Ice)

And here’s when to use heat for ankle and foot pain.

My tip would be to apply a hot water bottle on a morning when your ankle/achilles is likely to be feeling more stiff, than painful. This sends a rush of blood to the injured area making it feel a little more loose and supple. Another tip would be to stretch the achilles or ankle by moving your foot up and down and side to side, whilst in bed, for 5-10 minutes, before you stand up.

This also helps blood supply to the injured area meaning you’ll feel a lot less pain when you first step out of bed or take a walk along the corridor. Again, 10 minutes should do it.

  1. Avoid “Too Much Rest”

If your injury is new or recent, it’s really important to avoid the long-term complications that come with too much rest. You can achieve this by getting “safely” active. For something like an ankle sprain, most doctors will advise rest – and lots of it. But most of them would be wrong to do so.

You absolutely must consult the right person such as a physio for advice on ways to get active again, safely, fast. For if not, then it’s not uncommon for that very same ankle sprain to develop into something much more problematic than the initial pain – that being long term scar tissue and persistent pain which will limit simple things like twisting and turning when you walk or run.

With any ankle sprain…walking, swimming, cycling and even very gentle, straight line jogging should be encouraged from as early as 5-7 days. If not, then things like achilles tendon problems and plantar fasciitis are absolutely inevitable as a consequence of failing to take such advice.

Please also know that there is a very strong link between having suffered an ankle sprain, and then suffering with achilles tendon problems (and plantar fasciitis) and vice versa. Thus, early movement (safe) is important.

 

Get Physical With Physiotherapy

There isn’t a faster way to END foot and ankle pain than by going to see a Physio. Getting to see a hands-on specialist Physio means you’re going to get very fast access to care that will soothe and relax those tight aching muscles, loosen and lubricate stiff, stuck and painful joints, and strengthen your body so that you can go back to doing the things that you love.

You can often leave a good Physio session with concerns eased and physical pain reduced, inside 30-40 minutes.

Here at Apple Physio all of our team have vast experience dealing with Foot and Ankle pain so if you need any advice please don’t hesitate to contact us.

If you’d like more info on this, and some easy, actionable tips you can use now to start easing your neck and shoulder. We have a free foot and ankle pain guide that we can send you. Connect with us on 01344 489398 (Bracknell) , 01753 866274 (Windsor) or email us on windsor@applephysio.com and tell us what’s going on. A member of the team can take your details and we can email or post you a copy.

About the Author: Leslie Abrahams and the Apple Physio team


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Leslie is a Physio, Pilates Educator and Rehab Specialist who has a special interest in Spinal Treatments, lower limb injuries, and has vast experience dealing with patients post injury or surgery. Every week, for over 20 years, 100’s of people aged 30-64+ have consulted the Apple Physio team looking for answers to concerning questions about, and for, a fast end to their health worries and physical pains and stiffness.

 Leslie is a Master Trainer for the world renowned Australian Physiotherapy and Pilates Institute(APPI). He is regular key note speaker at conferences and travels internationally to present on modified exercise for rehabilitation. Leslie is the Director of Apple Physio Clinics situated in Bracknell and Windsor. Berkshire’s Specialist Private Physiotherapy Practice for People in their 30’s. 40’s, 50’s and 60’s, who want to keep healthy and active.

Take Your Foot Out of Your Mouth – 4 Common Myths of Foot and Ankle Pain

You probably don’t give much thought to the health of your feet — until they start to ache.

Your feet have a total of 52 bones, 66 joints and more than 200 muscles, tendons and ligaments between them — and there are about as many reasons your feet may hurt.

Here are four common myths about foot pain:

Myth 1 – All foot pain is caused by poorly fitting shoes.

Yes, foot pain, both temporary and chronic, can be caused by shoes that don’t fit correctly — as anyone who has had the misfortune to wear a pair of too-tight shoes already knows. But there are a number of other reasons your feet might hurt that go beyond blisters and calluses.

Myth 2 – I can never wear high heels if I have foot pain.

While it’s true that high heels increase foot pain and regular wear can cause bunions, you don’t have to swear them off forever. But you do need to be smart about the pair you wear and how long you wear them for. Opt for a lower, wider heel that provides a more secure base for your foot and ankle and don’t wear them for more than a few hours a day.

Myth 3 – I shouldn’t wear shoes if I think I have a foot sprain.

In fact, going barefoot or wearing flip-flops can make a sprain worse because you need the added support of a stable and protective shoe with a stiffer sole for your foot to heal. In addition, you should try to keep your injured foot elevated as much as possible to ease swelling and apply ice for 20 minutes two to three times a day.

Myth 4 – There is no treatment for foot pain.

There are many ways to treat foot pain, including shoe inserts and custom orthotics, anti-inflammatory medications, but there isn’t a faster way to END foot and ankle pain than by going to see a Physiotherapist.

Getting to see a hands-on specialist Physio means you’re going to get very fast access to care that will soothe and relax those tight aching muscles, loosen and lubricate stiff, stuck and painful joints, and strengthen your foot and ankle so that you can go back to doing the things that you love.

Here at Apple Physio all of our team have vast experience dealing with Foot and Ankle pain so if you need any advice please don’t hesitate to contact us.

If you’d like more info on this, and some easy, actionable tips you can use now to start easing your neck and shoulder. We have a free foot and ankle pain guide that we can send you.

Connect with us on 01344 489398 (Bracknell) , 01753 866274 (Windsor) or email us on windsor@applephysio.com and tell us what’s going on. A member of the team can take your details and we can email or post you a copy.

About the Author: Leslie Abrahams and the Apple Physio team


fullsizeoutput_39a3

Leslie is a Physio, Pilates Educator and Rehab Specialist who has a special interest in Spinal Treatments, lower limb injuries, and has vast experience dealing with patients post injury or surgery. Every week, for over 20 years, 100’s of people aged 30-64+ have consulted the Apple Physio team looking for answers to concerning questions about, and for, a fast end to their health worries and physical pains and stiffness.

 Leslie is a Master Trainer for the world renowned Australian Physiotherapy and Pilates Institute(APPI). He is regular key note speaker at conferences and travels internationally to present on modified exercise for rehabilitation. Leslie is the Director of Apple Physio Clinics situated in Bracknell and Windsor. Berkshire’s Specialist Private Physiotherapy Practice for People in their 30’s. 40’s, 50’s and 60’s and beyond, who want to keep healthy and active.

7 Mistakes That People Make When Dealing With Foot and Ankle Pain

Here at Apple Physiotherapy we have worked with people with foot and ankle pain for many years and truly have a great knowledge of how to diagnose and manage your foot and ankle pain too.

Foot and Ankle problems are often a much more serious concern than many people will care to admit. Let’s face it your foot is a small part of your body that isn’t that important. Right???

Or so you may think…….

After all, it’s very difficult to enjoy life if you’re dreading placing your foot on the ground each time you get out of bed in the morning, or, you go for a simple walk and find your foot and or ankle doesn’t want to move like you need it to.

And let’s not even talk about the early onset of Arthritis that can so easily happen with an ankle joint that is left uncared for and remains stiff and stuck for months and years!

It could be that you’re already experiencing symptoms in other parts of your body such as your knee and or lower back since your ankle or foot pain began? If it is, you’re not alone as this is common, but it certainly ISN’T healthy or normal and you must seek proper advice fast or soon you may find your back, knees and hips will soon be suffering as well.

There are several common mistakes we consistently see people are making when they have foot and ankle pain.

Could you or someone you know be making one or more of these mistakes?

We list the most common mistakes below and what YOU can do about it.

Mistake # 1

Ignoring the pain, thinking it will go away on its own.

We often ask clients, how long have you had your pain? The replies most commonly vary from months to years. I was hoping it would sort itself out.

Just getting on with things and thinking the pain will go away, may work but this will take a lot of time, plus, that’s if the pain ever goes away anyway.

Early intervention is shown to help reduce your pain in the long term.

So if there is a niggle get it assessed by a professional.

Mistake # 2

Trusting in medications, hoping the issue will resolve

Yes, taking medication can help to ease pain. However, medication is not treating the real source of the problem. You need to see a Health Care Professional who can diagnose the problem and advise on a recovery plan.

Often medication does play an important part on the recovery journey.

Mistake # 3

Too often our clients tell us that they have been following the advice of a friend or family member to manage their symptoms.

What may have worked for your Aunty Mary to ease her foot pain is not necessarily what is going to work for you. We are all individuals and very different in our body make up, and your foot pain could be coming from an entirely different source! You need to seek professional advice that will diagnose the root cause of the problem.

Mistake # 4

You tube. I regularly have clients who attend and demonstrate to me a set of exercises that they have found on You tube for their symptoms. I’ll be honest the effectiveness of these exercises can really vary as often the exercises are incorrect and potentially harmful for that particular problem.

Exercise for your foot and ankle should be specific for your needs. Therefore, understanding what’s actually wrong with you will help you make a much better informed decision about what exercise will be most beneficial. Avoid exercise that increase your pain.

Mistake # 5

Rushing back into activities too soon.

Rushing back to activities too quickly can be detrimental to your recovery. Too much stressful activity on the body, with the body in a weakened state can quickly escalate your foot and ankle pain. Choose to do the appropriate movement at the appropriate phase of your recovery process.

Mistake # 6

Playing it too safe and resting for too long

Current research suggests that exercise is the best action to take to help you recover from foot and ankle pain.

Again remember, resting is almost like doing nothing, and you are always better trying to do something to help yourself recover.

Mistake # 7

Waiting too long to ask the right person for help

The longer you wait to ask the right person, the longer you suffer with pain. You may also prolong the amount of time that it will take to recover from your foot and ankle pain. My advice is to contact a health professional ASAP. 

Here is the great news……

Even if you have been making ALL of these mistakes we can still help you!

Here at Apple Physio all of our team have vast experience dealing with Foot and Ankle pan so if you need any advice please don’t hesitate to contact us.

If you’d like more info on this, and some easy, actionable tips you can use now to start easing your neck and shoulder. We have a free foot and ankle pain guide that we can send you.

Connect with us on 01344 489398 (Bracknell) , 01753 866274 (Windsor) or email us on windsor@applephysio.com and tell us what’s going on. A member of the team can take your details and we can email or post you a copy.

About the Author: Leslie Abrahams and the Apple Physio team


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Leslie is a Physio, Pilates Educator and Rehab Specialist who has a special interest in Spinal Treatments, lower limb injuries, and has vast experience dealing with patients post injury or surgery. Every week, for over 20 years, 100’s of people aged 30-64+ have consulted the Apple Physio team looking for answers to concerning questions about, and for, a fast end to their health worries and physical pains and stiffness.

 Leslie is a Master Trainer for the world renowned Australian Physiotherapy and Pilates Institute(APPI). He is regular key note speaker at conferences and travels internationally to present on modified exercise for rehabilitation. Leslie is the Director of Apple Physio Clinics situated in Bracknell and Windsor. Berkshire’s Specialist Private Physiotherapy Practice for People in their 30’s. 40’s, 50’s and 60’s and beyond, who want to keep healthy and active.

Justin’s Story of HOPE (Severe *Neck* Pain)

The following is a true story and great feedback from a patient who came in for treatment not too long ago.

“Hi Leslie,

I just wanted to send a quick email to thank you and your team for helping me so my neck problem. I was in an immense amount of pain and had significant weakness in my arms when I first spoke to Olivia at your Bracknell Reception.

I had not slept properly for about 6 weeks and with our first baby due in a couple of days time and no sight of my first NHS physio appointment or any improvement, something had to be done.

Olivia managed to fit me in that same day in Bracknell and I had a somewhat uncomfortable intial session to start my recovery.

Immediately afterwards I felt better, still in pain but my neck felt a lot looser and my mood had perked up a lot once I knew what was wrong and that you could help me.

I have since had about 6 sessions. Some with Olly and another with Natasha and my neck pain is now gone. I am no longer taking any pain killers. I am however left with the weak arms thing probably due to a trapped nerve which I guess was the cause of all my problems. I expect that this will with some more Physio, and the strength work you guys have mentioned, hopefully mean no surgery or injections.

I am very impressed with the treatment I have received from your excellent Physio’s and the warm and pleasant atmosphere provided at your clinic. My only regret is not doing it sooner.

Incidentally my wife gave birth to a beautiful baby girl, on the 6th of April.

This occasion would have been a significantly less happy event for me had I not taken the plunge with your team.

I just hope that I can get this ‘rubber arms’ syndrome resolved ASAP so I can carry my new baby girl around without fear of collapsing in a heap.

I am also keen to get out running again, but I think that could be a long way off yet.

Kind regards and thanks”,

– Justin. 41, Ascot.

= = = =

What you’ve just read is a *pretty extreme* case of neck pain.

And often occurs due to “procrastination” (putting off going to see the right people…).

Chances are that your neck pain and restrictions in life are no where near as bad as Justin’s (yet) – and your transformation will be even easier for us to achieve for you, and will happen much sooner.

That Physio works for helping people with neck pain, is not for doubting…

I’ve witnessed stories like this first hand for more than 20 years now and this is not an unfamiliar one, nor is the “joy” at finally beginning to live life without neck pain, lost on me.

That me and my team will welcome you with open arms and offer YOU the very same “warm and welcome atmosphere” that Justin mentioned is also GUARANTEED.

Last thing from me: When are we going to get the chance to help you out like this, too?

Here at Apple Physio, all of our team have vast experience dealing with Neck and Shoulder Pain so if you need any advice please don’t hesitate to contact us.

If you’d like more info on this, and some easy, actionable tips you can use now to start easing your neck and shoulder. We have a free neck and shoulder pain guide that we can send you. Connect with us on 01344 489398 (Bracknell) , 01753 866274 (Windsor) or email us on windsor@applephysio.com and tell us what’s going on. A member of the team can take your details and we can email or post you a copy.

About the Author: Leslie Abrahams and the Apple Physio team


fullsizeoutput_39a3

Leslie is a Physio, Pilates Educator and Rehab Specialist who has a special interest in Spinal Treatments, lower limb injuries, and has vast experience dealing with patients post injury or surgery. Every week, for over 20 years, 100’s of people aged 30-64+ have consulted the Apple Physio team looking for answers to concerning questions about, and for, a fast end to their health worries and physical pains and stiffness.

 Leslie is a Master Trainer for the world renowned Australian Physiotherapy and Pilates Institute(APPI). He is regular key note speaker at conferences and travels internationally to present on modified exercise for rehabilitation. Leslie is the Director of Apple Physio Clinics situated in Bracknell and Windsor. Berkshire’s Specialist Private Physiotherapy Practice for People in their 30’s. 40’s, 50’s and 60’s, who want to keep healthy and active.

Neck And Shoulder Pain: How To Get Healthy Again (Quickly) By Getting Out Of Your Own Way!

Got a quick “success story” to share that might help you too:

Here goes…

One of my favourite accomplishments of being a Physio is when I’ve been able to help someone whose “stuck” and has been for ages and didn’t even realise he or she was holding them self back.

A bit like this gentlemen who came to “sample” physio first and later said this:

===

“Looking back, I’ve realised why I waited (to see a Physio)… I can only describe it as a fear of not knowing if Physio was even right for me.

Even though I had so many people tell me that Physio or something like it would help me, I didn’t do anything about my neck pain for 7 months.

I’d say it helped more at a psychological level because I don’t think I’d have ever got round to going to see anyone had my wife not noticed the sign on that sandwich board for the free (taster) session outside your Windsor premises.

Although I was still in considerable pain following the taster session which you kindly let me have, I was relieved just to know that someone could help me and it was nice to know that what was causing all my shoulder troubles, could actually be helped, how long it would take and just what it would cost.

….and credit to her, everything Ashley (Physio) told me in that session was very accurate too.

By the way Leslie…

the girls on reception made me feel very special every time I came in and, as well as the good treatment I received which helped me no end, I need to compliment you on all the girls who are in your front office.

Thank you and with my regards,

Barry. D. 53, Windsor,

===

… What Barry is basically saying here is that LOTS of people are wandering around each day carrying things like neck and shoulder pain with them, that is INHIBITING the enjoyment they can get from life.

And sometimes all it takes is the offer a “little look” at it and the chance to sample the benefits of great health care for that person to see PROOF of how easy it is to be relieved of the root cause of the pain.

We can do that for you too.

If, like “Barry”, you’re suffering from ANY pain in your *neck and shoulder area* and something, (anything), is holding you back from coming back to see us. Don’t hesitate any longer.

Here at Apple Physio all of our team have vast experience dealing with Neck and Shoulder Pain so if you need any advice please don’t hesitate to contact us.

If you’d like more info on this, and some easy, actionable tips you can use now to start easing your neck and shoulder. We have a free neck and shoulder pain guide that we can send you. Connect with us on 01344 489398 (Bracknell) , 01753 866274 (Windsor) or email us on windsor@applephysio.com and tell us what’s going on. A member of the team can take your details and we can email or post you a copy.

About the Author: Leslie Abrahams and the Apple Physio team


fullsizeoutput_39a3

Leslie is a Physio, Pilates Educator and Rehab Specialist who has a special interest in Spinal Treatments, lower limb injuries, and has vast experience dealing with patients post injury or surgery. Every week, for over 20 years, 100’s of people aged 30-64+ have consulted the Apple Physio team looking for answers to concerning questions about, and for, a fast end to their health worries and physical pains and stiffness.

 Leslie is a Master Trainer for the world renowned Australian Physiotherapy and Pilates Institute(APPI). He is regular key note speaker at conferences and travels internationally to present on modified exercise for rehabilitation. Leslie is the Director of Apple Physio Clinics situated in Bracknell and Windsor. Berkshire’s Specialist Private Physiotherapy Practice for People in their 30’s. 40’s, 50’s and 60’s, who want to keep healthy and active.

How To STOP thinking about NECK pain, *late at night*

This email came in from another subscriber with neck and shoulder pain, earlier today:

= = = =

“Dear Leslie,

Another late night thinking about my neck problem again, so thought I’d share with you how I really feel:

Initially, I thought this little niggle would go away on its own and that I wasn’t so much affected. I thought to myself, this will pass, I’ve pulled my neck before, that it was OK with some rest last time, and I’m not going to rush into paying for something like physio, if it’s just going to go away on its own.

A few days of this I could handle.

But now I’m resigned to asking you a big question: Does physio offer the kind of real help that means my problem getting sorted is a certainty? Or is it just a FAD?

Whether physio is as good as you say it is, I’m not sure (admittedly that is starting not to matter), but it does sound interesting and I’m beginning to agree with a good friend of mine who said it really is the best option for someone like me, with this type of pain.

Last night I came up on the realisation that despite my early scepticism, I’m attracted to the confidence in which you and my friend have for Physio:

And strangely, despite my early cynicism about trying Physio…here I am…interacting with you about it…a feat.

The raw truth about Physio I’m not sure. But seems I’m going to have to find out for myself, so please bare with me as I courageously make my tentative way to coming in to see you.

In anticipation of your time, Much Thanks”.

– Susan J. 58, Ascot

= = = =

For some reason, this is a very familiar story that is not lost on me.

“I know I need to do something, I’m just a bit scared and nervous about getting it wrong, so I’ll wait a bit longer and see what happens”…

That’s kinda’ the message from Susan here.

And seriously though…

“It’s NOT needed”.

And she is right, I AM confident about Physiotherapy.

Because when it’s done right, it can be hugely effective and able to really help people with neck and shoulder pain – particularly those that have been putting up with it for a LONG while.

I’ve seen it work first hand, “1001 times” (if not more) over the last 20 years.

And, here’s the main reason why:

If your neck or shoulder is stiff or stuck, and you’re not moving it properly, *it’s slowly getting weaker*.

(And that’s what is likely causing your pain to get worse…)

So what we do for you from a Physio perspective is just give your body a little “push”.

It’s a simple case of getting your body moving again and getting all that is stuck, “unstuck”.

The science behind physio is really simple:

If something in your neck is stuck, we get it moving.

If a muscle is weak, we work out how to make it strong by showing you the right exercises.

If a muscle is tight, we relax it by releasing it.

If you’re worried or concerned about something, ask us the question and we’ll answer it. (Honestly and directly.)

Not much more to it to be honest.

And it really isn’t that difficult for us to help you.

But honestly, *I do get it*…That the biggest problem most people with shoulder and or even neck pain have, is that they just don’t know where to start.

If you confused. In a lot of pain and just need a no BS approach, getting the right facts and the appropriate treatment then we are here to help.

Here at Apple Physio all of our team have vast experience dealing with Neck and Shoulder Pain so if you need any advice please don’t hesitate to contact us.

If you’d like more info on this, and some easy, actionable tips you can use now to start easing your neck and shoulder. We have a free neck and shoulder pain guide that we can send you. Connect with us on 01344 489398 (Bracknell) , 01753 866274 (Windsor) or email us on windsor@applephysio.com and tell us what’s going on. A member of the team can take your details and we can email you a copy.

About the Author: Leslie Abrahams and the Apple Physio team


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Leslie is a Physio, Pilates Educator and Rehab Specialist who has a special interest in Spinal Treatments, lower limb injuries, and has vast experience dealing with patients post injury or surgery. Every week, for over 20 years, 100’s of people aged 30-64+ have consulted the Apple Physio team looking for answers to concerning questions about, and for, a fast end to their health worries and physical pains and stiffness.

 Leslie is a Master Trainer for the world renowned Australian Physiotherapy and Pilates Institute(APPI). He is regular key note speaker at conferences and travels internationally to present on modified exercise for rehabilitation. Leslie is the Director of Apple Physio Clinics situated in Bracknell and Windsor. Berkshire’s Specialist Private Physiotherapy Practice for People in their 30’s. 40’s, 50’s and 60’s, who want to keep healthy and active.

Neck/Shoulder Pain: The Problem With “Reading Before Bed” And Why It’s Likely To Be A Source Of Tension And Pain, NOT Pleasure.


One of the greatest mysteries of being 40+, is the sudden onset of neck pain and stiffness. It often creeps up on people with zero warning and usually offers NO explanation as to why you might all of a sudden wake up with neck pain that can torment the life out of you and make your enjoyment of life, very difficult!

Clients of mine suffering with neck or shoulder pain are often the most “confused” and will often find it difficult to remember anything that they’ve done, which has brought it on.

But asking a few simple questions usually gets to the root cause of the issue.

And what I nearly always find is that neck and shoulder happens due to an accumulation of things:

Like, sleeping with the incorrect number of pillows… or reading or watching TV right before bed, spending all day looking at a desk or computer screen, cleaning the house, ironing, preparing family meals and even reading the newspaper first thing on a morning are all on the face of it, simple activities and unlikely to cause any major problems.

Or so you might think……

Done on their own, and done once, any of these activities which I’ve just described are not going to cause a problem like neck and shoulder pain or stiffness. Do them all multiple times per day, every day, for 40+ years, and they are a problem.

Let’s look at reading before bed.

Who doesn’t love to read before they go to bed? It’s likely to be a habit that you’ve had since your Mother or Father started to read to you before bed when you were a child. And something no doubt you’ve done for your own children and will continue to do for any grandchildren you may or may not have. But think about the position that your head is in when you’re reading. It’s likely to be looking DOWN.

Now, what most people don’t know about their head is that it’s designed to be in a position where your “ears are level” with your shoulders. So, as soon as you begin to look down, as in when you’re reading a book, those ears are now not in line any more. Again, that’s okay if you only do it once. But if you’re doing it all the time, it is going to cause you a problem and your head will, after a few years, end up in a position that sees it put off “sync”. Then if that habit continues when you’re driving, watching TV, sat at a desk at work or in the kitchen and looking down to do the ironing or make tea, it’s easy to see why your ears may not now be level with your shoulders.

But there’s another problem with reading before bed and this is why lots of people end up with tight shoulder muscles and a neck that is very stiff and even suffer from tension type headaches throughout the night and first thing on a morning. When you are reading that book, you are having to hold it. And that means you’re adding tension to muscles and holing the book in place is going to put your neck into a locked and rigid position. Again, it’s not too bad at first, but doing it night after night isn’t helpful. My tip: if you do enjoy reading before bed, try not to do it any longer than for 20 minutes.

And here’s one more thing about neck and shoulder pain and bed times.. The number of pillows that you sleep with can also affect the position of your head. Think about it for a minute. If your sleep with two “thick” pillows it is going to push your head forwards meaning those ears are not in line with your shoulders. The same applies if the pillow is too low!

Not a problem at first, 10 years later and after spending 8 hours per night sleeping like that, it’s guaranteed to leave you with a less than healthy posture. And I know that these are “tiny little” changes that I’m offering up to you. But believe me, in the same way that lots of tiny little things add up to cause problems in your 30’s, 40’s, 50’s and 60’s, it’s lots of time little improvements or alterations that will also collide and see you feeling less stiff, less tense and living with more energy and freedom than anyone else you know.

Here at Apple Physio, all of our team have vast experience dealing with Neck and Shoulder Pain so if you need any advice please don’t hesitate to contact us.

If you’d like more info on this, and some easy, actionable tips you can use now to start easing your neck and shoulder. We have a free neck and shoulder pain guide that we can send you. Connect with us on 01344 489398 (Bracknell) , 01753 866274 (Windsor) or email us on windsor@applephysio.com and tell us what’s going on. A member of the team can take your details and we can email you a copy.

About the Author: Leslie Abrahams and the Apple Physio team


fullsizeoutput_39a3

Leslie is a Physio, Pilates Educator and Rehab Specialist who has a special interest in Spinal Treatments, lower limb injuries, and has vast experience dealing with patients post injury or surgery. Every week, for over 20 years, 100’s of people aged 30-64+ have consulted the Apple Physio team looking for answers to concerning questions about, and for, a fast end to their health worries and physical pains and stiffness.

 Leslie is a Master Trainer for the world renowned Australian Physiotherapy and Pilates Institute(APPI). He is regular key note speaker at conferences and travels internationally to present on modified exercise for rehabilitation. Leslie is the Director of Apple Physio Clinics situated in Bracknell and Windsor. Berkshire’s Specialist Private Physiotherapy Practice for People in their 30’s. 40’s, 50’s and 60’s, who want to keep healthy and active.


You’re Going To Want To ‘Sit Up And Read This’…

In the past whenever I’ve heard someone say that posture is important, or that you can do damage if you don’t sit or stand currently I didn’t quite pay attention to the importance of it.

There is nothing worse than hearing:

“Stand up straight, or ” sit properly”, and “stop slouching!…”

However sometimes it can’t be helped.

I did assume like many other generally do that I was just being nagged at that it wasn’t really a “big deal”.

Oh how I was wrong!…

I have learnt that is this anything but the case.

What surprised me is that posture is one of the biggest causes of shoulder and neck pain today….( ACTUALLY getting stuck in one particular posture is the actual culprit – moving regularly and more often will help you massively!)

And when you realise just how easy it can be to rectify, you’ll be mind blown to think why don’t more people understand the importance of ‘good posture’ and ‘moving more”

The best way for me to explain this would be to give an example, close to heart, about my best friend.

A couple of years back, he rang me up complaining of really bad shoulder pain when he was running on the treadmill.

The pain would only come on after 5-10 minutes and would stop after a while, after he had stopped running.

Now my friend loves to keep fit, i.e. running, and going to the gym but he especially liked going to a weekly spinning class. I’m sure you can imagine the position he would be in on the bike in this spinning class, he would be slumped over whilst pedalling. ( By the way he spends at least 30 hours a week hunched over a desk in his day job)

I ended up spending some time with him trying to correct his position, keeping his back straight and shoulders high, and before he knew it, as if like magic his pain had disappeared…he also began moving more and regularly changing up his postural patterns to ones in direct opposition to the usual postures he’d find himself in during the course of his day.

Now don’t get me wrong, I joked on with him saying how clever I was ha ha, but this is how easy it can be changed.

There is a few quick tips to help you spot you “bad posture” and how to improve on it.

Tip 1:

Look at yourself in the mirror. (Remember there can be signs of poor posture before pain even occurs, so if you can spot the signs early, it is often easier to fix.)

Signs of poor posture include: 

  • Slumped or rounded shoulders
  • Protruding abdomen
  • An excessive curve in your lower back
  • A caved in appearance to the chest
  • And the one people usually notice last- Pain

Now to improve your standing and walking posture “Think tall”, imagine a string being pulled from the top of your head pulling you upward.

Tip 2:

Another great tip I use myself is practice engaging your abdominal muscles and flattening your stomach. A 30-40% of maximum would do. Hold it for a few seconds, then relax, repeat this throughout the day.

Tip 3:

When standing for long periods a lot of people tend to rest their weight predominantly on one foot. Try instead standby evenly balanced on both feet and if this proves tiring, then shift the weight from one foot to another regularly.

One of the most common causes of poor posture is desk work, on computers for long periods of time, which puts the back and shoulders into an unnatural position.

Simply move more. Your neck will thank you for it

Tip 4:

Try and take a break every 30 minutes and stand up during this break.

When sitting at a desk, lean forward at your hips, bringing your trunk forward, rather then bending at the waist or neck and try to keep your lower back pressed against the support of the chair.

This should really help improve your posture and prevent and problems from surfacing.

If you have any more questions about the importance of posture, with shoulder and neck pain just ask and we’ll be more than happy to help.

Just remember….“Think Tall.” And “MOVE MORE”

Here at Apple Physio all of our team have vast experience dealing with Neck and Shoulder Pain so if you need any advice please don’t hesitate to contact us.

If you’d like more info on this, and some easy, actionable tips you can use now to start easing your neck and shoulder. We have a free neck and shoulder pain guide that we can send you. Connect with us on 01344 489398 (Bracknell) , 01753 866274 (Windsor) or email us on windsor@applephysio.com and tell us what’s going on. A member of the team can take your details and we can email you a copy.

About the Author: Leslie Abrahams and the Apple Physio team


fullsizeoutput_39a3

Leslie is a Physio, Pilates Educator and Rehab Specialist who has a special interest in Spinal Treatments, lower limb injuries, and has vast experience dealing with patients post injury or surgery. Every week, for over 20 years, 100’s of people aged 30-64+ have consulted the Apple Physio team looking for answers to concerning questions about, and for, a fast end to their health worries and physical pains and stiffness.

Leslie is a Master Trainer for the world renowned Australian Physiotherapy and Pilates Institute(APPI). He is regular key note speaker at conferences and travels internationally to present on modified exercise for rehabilitation. Leslie is the Director of Apple Physio Clinics situated in Bracknell and Windsor. Berkshire’s Specialist Private Physiotherapy Practice for People in their 30’s. 40’s, 50’s and 60’s, who want to keep healthy and active.

We’re Hiring!

Apple Physiotherapy is seeking an enthusiastic and highly motivated Physiotherapist who is an excellent team player to work at our Clinics in Windsor and Bracknell.

Here at Apple Physiotherapy we promote a healthy and friendly working environment. We value each member of our team equally and under the guidance of our director Leslie Abrahams we pride ourselves on providing expert assessment and diagnosis followed by effective treatment and management

Working across many disciplines including, Physiotherapy, Gait Analysis, Massage, Acupuncture, and Pilates our therapists have a broad knowledge base, which is continually shared across the practice.

We are dedicated to promoting wellness of both the body and mind and work with a large range of clients from top performance athletes to sedentary office workers.

Qualifications in Needling, Taping and Pilates (Mat and Equipment) would be advantageous, although training will be provided for exceptional candidate’s dependent on your experience. Membership to the CSP and HCPC are essential.

This is a Full Time Position. Employed and self-employed applications will be considered. Candidates with 1-5 years experience and beyond feel free to apply. Remuneration will be based on experience.

Applicants are required to work at least one evening and Saturdays.

Please note that we will only be able to contact those who are shortlisted to progress to the interview stage.

Please send your CV to: – olivia.hind@applephysio.com