We are Back, Muscle and Joint Specialists. We accept all patients, self paying and insured.

Exercises and Stretches

Exercises and specific stretches are an important part of overall recovery helping to restore strength, range of motion, and endurance. Our goal is to restore you to your former activity level in as short a time as possible. We also aim to help you avoid further injury by ensuring you are treated holistically, providing you with a safe, effective and fun pathway to an injury free future.

Conditions treated with Exercises and Stretches

You may have suffered an accident or sports injury or had surgery for an arthritic joint or fracture. Seeking professional help for rehabilitation after such life changing events is important to ensure success and a return to full mobility and fitness. Blackberry Clinic practitioners understand the principles of exercise and how the affected muscle or joint should work.

They will design a personalised and effective exercise programme for you. Your progress will be monitored and adjustments made according to your progress and return to fitness. At Blackberry Gym our personal trainers can provide exercise programmes to help you reach your fitness goals.

Pelvic Pain

Our pelvic health physio can offer treatment and advice for a number of pelvic pain conditions in a professional, welcoming and confidential environme...

Costochondritis

Costochondritis is the medical term for inflammation of the cartilage that connects the ribs to the chest (sternum). Inflammation is the body’s natura...

Patellar Tendinopathy

The patellar tendon is located just below the kneecap. It connects the kneecap or patella to the tibia (shin bone). The quadriceps tendon inserts into...

Quadriceps Tendinopathy

The quadriceps tendon attaches your quadriceps muscles to your kneecap (patella). It works to straighten your knee and helps you walk, jump, and climb...

Iliotibial band pain syndrome

Iliotibial band (ITB) pain syndrome generally presents as a pain on the outside aspect of the knee that gradually increases over a few days to weeks. ...

Ankle Sprain

Most ankle sprains involve injuries to the three ligaments on the outside of your ankle. Ligaments are tough bands of tissue that stabilize joints and...

Meniscus Tear

A meniscus tear is a rupture of the cartilage within the knee joint. The meniscus is the most commonly injured structure in the knee and usually occur...

Patellofemoral Pain Syndrome

Patellofemoral pain syndrome is a dull aching type of pain at the front of the knee, around the kneecap (patella). It is also known as ‘runner’s knee’...

Discogenic Low Back Pain

Discogenic back pain is caused by one or more of the intervertebral discs. It accounts for 39% of chronic low back pain. The intervertebral discs have...

Degenerative Disc Disease

Disc degeneration is one of the most common cause of back pain. Disc degeneration involves a structural, functional, mechanical, nutritional and chemi...

Ankylosing Spondylitis

Ankylosing Spondylitis is a painful and progressive condition which mainly affects the spine but can also affect other joints, tendons and ligaments. ...

Snapping Hip

Snapping hip is a condition resulting in a snapping feeling when the hip is flexed or extended. There may be a snapping or popping feeling along with ...

Wrist Sprain

A wrist sprain is when the strong ligaments that support the wrist get over stretched, over used or forcibly stretched or bent such as in a fall to th...

Whiplash

The term “whiplash” was first used in the early twentieth century to describe the particular mechanism of injury to the head and neck during a sudden ...

Trapped Nerve

A nerve can become trapped or compressed when the nerve is pinched by surrounding tissues such as bones, muscles, tendons or cartilage. This pressure ...

Thoracic Back Pain

The thoracic spine connects with the cervical spine above and the lumbar spine at the base of the spine and is attached to the rib cage. Thoracic back...

Tennis Elbow

This is similar to golfer’s elbow. However, tennis elbow causes pain around the lateral epicondyle (the outside of the elbow). It causes pain where ...

Tendon Injury

Tendons are tough fibres that connect the muscles to the bone near the joints. Most tendon injuries occur near the joints. Tiny tears in the tendons ...

Swollen Knee

Swelling of the knee occurs when excess fluid accumulates in or around the knee. This is known in medical terms as an effusion. Some people refer to ...

Stress Fracture

Stress fractures are tiny cracks in the bone. They are usually caused by repetitive force such as running long distances or jumping up and down. Howe...

Spinal Stenosis

Spinal stenosis occurs due to the abnormal narrowing of the space in the spinal canal, which can be caused by either bony or soft tissue encroachment....

Slipped Disc

This is also called a prolapsed disc, herniated disc or disc protrusion. A disc is made up of a softer centre, and a tough fibrous external ring. In s...

SLAP Lesion

A SLAP tear or SLAP lesion is an injury to the glenoid labrum. This is a cartilage structure that surrounds the ‘socket’ of the shoulder. SLAP means, ...

Shoulder Dislocation

The shoulder is the most common joint in the body to dislocate. It occurs when the ball and socket joint of the shoulder come apart. The shoulder can ...

Shin Splints

Shin splints is the term for lower leg pain occurring below the knee, either on the front of the leg or the inside of the leg. This pain often plagues...

Sciatica

Sciatica is pain that radiates from the lower back, through the buttocks and down the back of the leg – following the course of the sciatic nerve. It ...

Sacroiliac Joint Pain / SI Joint Pain

The sacroiliac joints connect the sacrum (the wedge-shaped bone at the bottom of the spine) to the iliac bones (the two bones that make up the pelvis)...

Rotator Cuff Injury

The rotator cuff is a group of tendons connecting the four muscles of the upper shoulder to the upper arm. They run under the acromion where they are ...

Pubic Pain / SPD

Symphysis Pubis Dysfunction is a group of symptoms that cause pain in the pelvic area. It usually occurs after pregnancy and in the front or the back ...

Post Knee Replacement Pain

Knee replacements are amongst the most successful orthopaedic surgical procedures for arthritic knees, but not everyone is pain free after the procedu...

Post Hip Replacement Pain

Hip replacements are amongst the most successful orthopaedic surgical procedures for arthritic hips, but not everyone is pain free after the procedure...

Plantar Fasciitis

This is one of the most common causes of heel pain. It is a disorder of the connective tissue (plantar fascia) which supports the arch of the foot. It...

Osteoarthritis

Osteoarthritis is the most common form of arthritis. It occurs due to the breakdown of joint cartilage and the underlying bone. Osteoarthritis commonl...

Nerve Injury & Palsy

Nerve injury is a broad definition for types of nerve entrapment in the arm, leg, spine and face. Nerves are fragile and can be damaged by stretching...

Neck Pain

Neck pain is very common. Most people will suffer from one or more episodes of neck pain during their lives. It often starts suddenly and gets better....

Muscle Tear

This refers to injury to a muscle. Minor injuries will mildly over-stretch a muscle or a tendon, whereas severe injuries may cause partial or complet...

Muscle Strain

This refers to minor injury to a muscle. Minor injuries will mildly over-stretch a muscle or a tendon, whereas severe injuries may cause partial or c...

Low Back Pain

The lower back is a complex structure of bones, ligaments, muscles and tendons which all work together to provide the low back with support, strength ...

Ligament Injury

The ligaments hold the joints in a stable position and they can get stretched, torn or ruptured in an injury. The knee and ankle are particularly pron...

Knee Pain

Knee pain can be due to a number of causes. It may come on gradually from overuse or unaccustomed activity or be a sudden onset from a fall or sports ...

Jaw Pain / TMJ

The temporomandibular joints are two small joints either side of your jaw. The TMJs act like a sliding hinge connecting your jaw bone to your skull. T...

Hamstring Strain

There are four hamstring muscles attaching the pelvis to the knee. A strain of these muscles can range from mild to very severe involving complete rup...

Groin Strain

A groin strain is an injury to the muscles on the inner side of the thigh, known as the adductor muscles. This type of injury can be very painful and ...

Golfer’s Elbow

This is similar to tennis elbow. However, golfers elbow causes pain around the medial epicondyle (the inside of the elbow). It causes pain where the...

Frozen Shoulder / Adhesive Capsulitis

Frozen shoulder syndrome, clinically known as adhesive capsulitis, is a painful and debilitating condition affecting up to 5% of the population. Adhes...

Foot Pain

The foot is made up of a complex network of bones, ligaments, muscles and tendons, designed to give you both stability and mobility. Therefore, there ...

Elbow Pain

The elbow is a complex joint, allowing both flexion and extension, as well as rotation of the forearm. There are many muscles, ligaments and tendons ...

Bursitis

Bursitis refers to the inflammation of a bursa. A bursa is a fluid filled sac which is designed to reduce friction between bone and soft tissue struct...

Biceps Tendon Injury

The biceps tendons connect the muscles in the front part of your upper arm to the bones in your elbow and your shoulder. There are two biceps tendons ...

Arthritis

There are many different types of arthritis, with the the two most common types being osteoarthritis (wear and tear) and rheumatoid arthritis. Osteoa...

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Milton Keynes

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Frequently asked questions about Exercises and Stretches

Depending on your injury, surgery or condition your physio, osteopath or chiropractor will create a tailored exercise programme and teach you the correct technique for each exercise so you are doing it effectively. You may start with gentle stretching and progress to using different coloured resistance bands for strengthening. Your programme will include some functional exercises and exercises specific to your sport if you are a sports person.

This depends on the severity of your condition but as your progress will be monitored closely the physio or trainer will be able to give you an indication of how long before you will be fully fit and able to carry on as normal.

All of our practitioners are trained to treat many conditions but some of them specialise in exercise programmes so check out their profiles to see who is best suited to your needs. If you are not sure, give us a call and our friendly reception staff can guide you with your decision.

This will depend on your condition and how closely you require monitoring. If you are confident in your exercises you need to carry on with them at home to improve more quickly and to reach the next stage of your rehab. At Blackberry Gym Milton Keynes you can become a member and enjoy the use of the rehab gym under supervision of our friendly gym staff.

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