The Injury & Performance Clinic

21/10/2026

Can training one arm help the other get stronger?

Research suggests it can. A review found small strength improvements in the untrained arm after resistance training on the opposite side, an effect called cross-education.

The evidence was low to very low certainty and came from healthy adults, so applying it to injury rehabilitation requires care. There was also no clear increase in muscle thickness in the untrained arm.

A promising addition to rehabilitation, with important limits.

Swipe through to learn more.

Research: Hernando-Garijo et al., 2026.

rehabilitation

21/10/2026

19/10/2026

Pain settling is a step forward, but it doesn’t automatically mean a stress fracture is ready for full training.

Four mistakes to avoid during recovery:

❌ Pushing through bone pain
❌ Treating every stress fracture the same
❌ Overlooking nutrition, hormonal health and recovery
❌ Rushing back as soon as symptoms ease

The location and severity of the injury matter, alongside the factors that contributed to it. Your return should follow a staged, individual plan, with appropriate assessment before increasing load.

Swipe through for what to watch out for and save this as a reminder during your rehab.

Need help planning your return? Get in touch with The Injury & Performance Clinic.

18/10/2026

A meniscus tear on a scan doesn’t automatically mean you need surgery.

The type of tear, what you need your knee to do, and how you’re progressing with rehabilitation all help guide the decision.

The ESCAPE trial found that, in adults aged 45–70 with degenerative meniscus tears, starting with exercise-based physio gave comparable knee function outcomes to surgery over five years. Some people still went on to have surgery.

That supports rehab as a first option for many degenerative tears. A knee that’s physically locked and won’t straighten needs prompt assessment.

Unsure what your scan means for you? Book an assessment at The Injury & Performance Clinic through the link in our bio.

Northwich

15/10/2026

Considering not only the short term but also the long term implications of your treatment pathway is something we feel very strongly about. It is also important to make things simple where possible, despite how complex the underlying issue may be.

14/10/2026

Feeling less sore doesn’t always mean correlate with physiological recovery.

Our latest Research Insight looks at a review of 22 trials comparing a single ice bath with passive recovery.

The findings? No clear improvement in strength recovery or overall jump performance. Soreness may improve, but confidence in that evidence was very low. Jump performance also dipped immediately afterwards, so timing matters.

Our takeaway: be clear about what you want from your recovery routine. Feeling better and being ready to perform are different outcomes, soreness alone doesn’t tell the whole story.

Swipe through for the findings and what they could mean for your training.

12/10/2026

Do I need an MRI for my lower back pain?

When pain is affecting your sleep, work or training, wanting a clear explanation is understandable. An MRI can provide useful information but often won't give us that explanation.

Start with a thorough assessment
Your symptoms, medical history and examination help determine whether further investigation is needed. Most lower back pain doesn’t require routine imaging, even when symptoms have been present for a while.

A scan needs context
Disc and joint changes can also appear in people without pain. A finding on an MRI doesn’t automatically explain your symptoms or tell us which treatment you need.

Will the result change your care?
This is a key question. Imaging may help when a specialist is considering a particular treatment, or when an assessment raises concern about a condition that needs investigation. Persistent pain deserves reassessment, but doesn’t automatically mean an MRI is necessary.

Some symptoms need urgent attention
Back pain with new bladder or bowel difficulties, loss of feeling around your ge****ls or bottom, or weakness or numbness in both legs needs immediate A&E assessment. Fever, feeling generally unwell or rapidly worsening pain also warrants urgent medical advice.

An MRI can be an important part of your care when it answers a relevant clinical question. The findings should always be considered alongside your symptoms, function and goals.

Treat the person, not just the scan.

Swipe through for more, and save this for your next appointment. If you’re unsure about the next step for your back pain, contact The Injury & Performance Clinic for an assessment.

11/10/2026

Less pain, but still don’t trust it?

Walking feels fine. Everyday tasks are easier. But sprinting, jumping or changing direction still makes you hesitate.

Pain settling is progress, but it’s only one part of returning to sport. Your strength, movement, tolerance to activity and confidence matter too.

We assess where you are now and what your sport demands, then build a step-by-step plan to bridge that gap, giving you opportunities to practise, progress and rebuild trust in your body.

Unsure what comes next in your recovery? Book an assessment through the link in our bio.