If your shoulder hurts when you lift your arm out to the side, reach overhead, put on a jacket, or lie on that side in bed, one of the most common explanations is rotator cuff-related shoulder pain. This term is now preferred over older labels such as “impingement” because it better reflects the fact that shoulder pain is often multifactorial rather than caused by one single tissue being pinched. Current clinical practice guidelines place rotator cuff tendinopathy or rotator cuff-related shoulder pain among the most common reasons for pain with arm elevation (Desmeules et al., 2025).

The good news is that most non-traumatic shoulder pain of this type does not automatically mean surgery is needed. Current best evidence supports an education-led, exercise-based approach as first-line management for many people with this presentation (Desmeules et al., 2025).

The short answer

Pain when lifting your arm is commonly associated with:

• rotator cuff-related shoulder pain
• shoulder stiffness such as frozen shoulder
• load intolerance of the rotator cuff and surrounding tissues
• neck-related pain referring into the shoulder
• less commonly, an acute rotator cuff tear or other more significant

– (Desmeules et al., 2025; Lee et al., 2025).

That is why assessment matters. Two people can both have pain when lifting the arm, but one may mainly need progressive strengthening, while another may need help for stiffness, a neck-driven issue, or onward referral (Desmeules et al., 2025).

What is the rotator cuff?

The rotator cuff is a group of four muscles (Infraspinatus, subscapularis, supraspinatus, teres minor) and tendons that help centre the shoulder joint and assist with lifting and rotating the arm. When these tissues become less tolerant to load, irritated, weaker, or poorly conditioned for the demands placed on them, pain can develop during elevation and reaching tasks. Rotator cuff-related shoulder pain is therefore usually best understood as a problem of pain, function, strength, and load tolerance rather than just a “damaged tendon’ (Desmeules et al., 2025; Lewis, 2015).

Common reasons your shoulder hurts when lifting your arm

1.  Rotator cuff-related shoulder pain

This is the most likely cause in many adults with painful lifting, especially if symptoms are aggravated by overhead movement, repetitive use, gym activity, or lying on the affected side. The 2025 rotator cuff tendinopathy clinical practice guideline supports exercise and education as core management (Desmeules et al., 2025).

2.  Frozen shoulder

Frozen shoulder tends to present with both pain and true stiffness, particularly loss of external rotation and difficulty reaching behind the back. Recent clinical guidelines continue to support recognising frozen shoulder as a separate presentation because treatment priorities can differ from rotator cuff-related shoulder pain (Lee et al., 2025).

3.  Neck-related pain

In some cases, what feels like shoulder pain may actually be referred from the neck. This becomes more likely if symptoms are accompanied by tingling, numbness, burning, or if neck movement clearly changes the pain pattern (Hage et al., 2026).

4.  Acute rotator cuff tear

 

If symptoms started after trauma and there is sudden weakness or a marked inability to actively elevate the arm, an acute cuff tear becomes more important to rule out. Earlier surgical management of acute tears has been associated with better outcomes than delayed repair in some cohorts, which is why these cases warrant prompt assessment (Duncan et al., 2015).

Does this always mean I have a tear?

No.

One of the most important recent studies in this area showed that rotator cuff abnormalities on MRI are extremely common, even in people without shoulder symptoms. In a 2026 population-based study, rotator cuff abnormalities were present in 99% of adults aged 41 to 76, with poor agreement between MRI findings and symptoms (Ibounig et al., 2026).

In simple terms, scans often show changes that may be age-related or incidental rather than the true reason for pain.

This matters because many patients understandably panic when they hear words like “tear,” “degeneration,” or “wear and tear.” Current evidence suggests that a scan result on its own should not be used as the sole explanation for pain or the sole reason to push

toward surgery. Clinical examination and symptom behaviour still matter enormously (Desmeules et al., 2025; Ibounig et al., 2026).

Do I need a scan?

Often, not immediately.

For many cases of non-traumatic shoulder pain, current guidelines support starting with a good clinical assessment and a period of targeted rehabilitation first. The 2025 rotator cuff guideline notes that when imaging is needed to confirm a rotator cuff disorder, ultrasound may be preferred because of similar diagnostic properties to MRI for some cuff disorders and lower cost (a service we offer with our MSK Dr Khosla) (Desmeules et al., 2025).

That means the better question is usually not “Do I need a scan right now?” but “Would a scan change what I do next?” In many non-traumatic cases early management is still centred around education, activity modification, and progressive strengthening (Desmeules et al., 2025).

What actually helps?

Education and load management

The 2025 clinical practice guideline recommends patient-centred education, including discussion around prognosis, pain management, and modifying aggravating activities without falling into complete rest. This is important because under-loading and over-protecting the shoulder can both become barriers to recovery.

Exercise-based rehabilitation

Exercise is the backbone of treatment. The strongest modern recommendation is for an active rehabilitation approach aimed at improving pain, function, strength, endurance, and shoulder control. This is one of the most consistent findings across current shoulder rehabilitation literature. In our clinical setting we use strength testing as our outcome measures and range of motion – this is so we can closely monitor your progress and you can see this throughout the rehabilitation process (Desmeules et al., 2025; Lafrance et al., 2022).

Manual therapy

Manual therapy can still have a role, but usually as an adjunct rather than the whole treatment plan. The guideline supports spinal or shoulder-region manual therapy mainly for short-term symptom modification, particularly when it helps someone engage better with active rehabilitation (Desmeules et al., 2025).

Injections

Corticosteroid injections are not generally first-line for most non-traumatic rotator cuff-related shoulder pain, but they may have a role when pain is severe enough to significantly disrupt sleep or limit rehabilitation. For frozen shoulder specifically, more recent guidance continues to support intra-articular corticosteroid injection as a useful option, particularly when combined with physiotherapy this is usually done in the first 6 months  in order to get the best possible results and reduce the effects of frozen shoulder (a service we offer with our MSK Dr Khosla) (Desmeules et al., 2025; Lee et al., 2025).

When should you get your shoulder assessed?

It is sensible to book an assessment if:

• pain has not settled
• you are struggling to train, work, sleep, or lift normally
• movement is becoming more restricted
• the arm feels weak
• you are unsure whether the issue is the shoulder itself, the neck, or something more

You should seek more urgent assessment if pain followed trauma and you suddenly cannot lift the arm, or if the shoulder pain is accompanied by systemic symptoms or features suggestive of non-musculoskeletal pathology. Reviews on painful shoulder assessment continue to emphasise screening for fracture, infection, malignancy, and referred visceral pain where the history suggests it (Artus et al., 2014).

How physiotherapy can help

A good physiotherapy assessment should help answer:

• what structure or presentation is most likely driving the pain
• whether the problem looks more like rotator cuff-related pain, stiffness, neck referral, or acute structural injury
• whether imaging or referral is actually needed
• what exercises and loading strategy will get you back to normal activity as quickly and safely as possible (Desmeules et al., 2025; Lafrance et al., 2022).

For most people, treatment should not be a generic sheet of band exercises. It should be a tailored plan based on symptom irritability, strength, movement quality, stiffness, work demands, gym goals, and sport or lifestyle needs. That is the point where a proper assessment tends to outperform self-diagnosis. This is where our expertise and experience in MSK injuries come into play, tailoring bespoke rehabilitation plans for you following outcome markers which are measurable so you can see your progress first hand!

Additional caveat!

Could MBST help shoulder pain?

MBST is a safe, non-invasive medical technology that supports recovery for people experiencing shoulder pain, particularly where pain, joint irritation, or degenerative change are contributing to ongoing symptoms. Working at the cellular level, MBST is designed to help calm inflammation, support the body’s natural repair processes, and create the optimal conditions for cells to function normally.

The most directly relevant clinical evidence comes from a 2025 study (Fishchenko et al) examining the combined application of MBST and McKenzie physical rehabilitation in patients with degenerative-dystrophic shoulder joint disease. Studies reported excellent or good clinical outcomes in 95% of patients, assessed using the Oxford Shoulder Score. A supporting literature review by the same group (Fischenko et al., Ukrainian Medical Journal, 2024) concluded that MBST is a promising direction in the management of degenerative-dystrophic joint diseases, with clinical studies reporting reduced pain intensity and improved functional activity. Broader evidence across musculoskeletal conditions is further supported by a 2021 scoping review (Schmidt, Debess & Møller 2021), which found a consistent, almost always significant beneficial effect of MBST on pain, joint function, and quality of life in osteoarthritis. As with many emerging medical technologies, building a robust evidence base takes time, and while these studies are small in scale, their findings are consistently encouraging and continue to grow in number.

MBST is designed to work as part of a complete care plan; complementing thorough clinical assessment, patient education, progressive exercise, and load management to support recovery and help restore function and confidence. It takes time to build a strong evidence base and the above studies.

The key takeaway

If your shoulder hurts when you lift your arm, the most likely cause is often rotator cuff-related shoulder pain, but not always. It could also reflect frozen shoulder, neck-related referral, or in some cases a more significant structural problem. The reassuring part is that most non-traumatic cases respond well to the right combination of education, progressive exercise, and sensible load management, and many do not need immediate imaging (Desmeules et al., 2025; Lee et al., 2025; Ibounig et al., 2026).

Not sure what is causing it?

If you are struggling to lift your arm, sleep comfortably, train normally, or simply want clarity on what is going on, a professional assessment is usually the quickest route to the right plan.

Book an assessment if you want a clear diagnosis, treatment plan, and rehabilitation strategy.

 

Prefer to speak first? Arrange a free discovery call and find out whether physiotherapy is the right next step.

 

Burton Physio Group

The Coach House Clinic Burton on Trent, Staffordshire,

DE14 3RW

Tel: 01283 741 555

Email: admin@burtonphysiogroup.com Website: https://burtonphysiogroup.com

Reference list

2025. Desmeules F, et al. Rotator Cuff Tendinopathy Diagnosis, Nonsurgical Medical Care, and Rehabilitation: A Clinical Practice Journal of Orthopaedic & Sports Physical Therapy. 2025.
2026. Lee BC, et al. Clinical Practice Guidelines for Diagnosis and Non-Surgical Treatment of Primary Frozen Annals of Rehabilitation Medicine. 2025.
2027. Ibounig T, Järvinen TLN, Raatikainen S, et Incidental Rotator Cuff Abnormalities on Magnetic Resonance Imaging. JAMA Internal Medicine. 2026.

2022. Lafrance S, et Diagnosing, Managing, and Supporting Return to Work of Adults With Rotator Cuff Disorders: A Clinical Practice Guideline. Journal of Orthopaedic & Sports Physical Therapy. 2022.
2023. Lewis Rotator Cuff Tendinopathy: Navigating the Diagnosis-Management Conundrum. Journal of Orthopaedic & Sports Physical Therapy. 2015.
2024. Duncan NS, Booker SJ, Gooding BWT, Geoghegan J, Wallace WA, Manning Surgery within 6 months of an acute rotator cuff tear significantly improves outcome. Journal of Shoulder and Elbow Surgery. 2015.
2025. Artus M, et The painful shoulder: an update on assessment, treatment, and referral. British Journal of General Practice. 2014.
2026. Gemmell H, Jacobson B. An alternative approach to the diagnosis and management of non-specific shoulder International Musculoskeletal Medicine. 2011.
2027. Hage R, et A Clinicians Guide to Demystify Spine-Related Arm Pain. 2026.
2028. Fishchenko VO. Features of the comprehensive application of nuclear magnetic resonance therapy and physical rehabilitation techniques for degenerative-dystrophic shoulder joint Visnyk ortopedii, travmatologii ta protezuvannia. 2025.
2029. Fishchenko V and Yusupova D. Clinical and functional effectiveness of nuclear magnetic resonance therapy in the comprehensive treatment of the early stages of gonarthrosis. Bulletin of Medical and Biological Research. 2025.
2030. Schmidt JK, Debess JE and Møller Magnetic resonance therapy in the treatment of osteoarthritis: A scoping review. Radiography. 2021.

By Sean Shuttleworth BSc (hons) MCSP – Senior physiotherapist at Burton and Derby physio group

With the rise of social media and private medical providers utilising celebrities and influencers to market their services, there has also been increase in the use of imaging and testing without the presence of symptoms. As with any medical provision there will always be pros and cons, but is this something you should consider doing yourself?

For most of us the cost will prohibit this as an option but if you are thinking about engaging with a full body MRI with no symptoms then what might be the risks and rewards. It would be negligent not to discuss that this may identify certain conditions in the very early stages, however, with no symptoms present, this is highly unlikely. If we dig into the data, it is significantly more likely that the investigations will identify a range of incidental findings.

The first question to answer, what are incidental findings? It’s a term to relates to any abnormal finding noted on imaging, however, this doesn’t always mean it is painful, harmful or even relevant. This is where it starts to get really nuanced. In essence, an MRI, X-ray, ultrasound, CT is a picture. Granted it is a technological impressive picture of your insides, but still just a picture. Even in the presence of pain or injury it doesn’t always identify a cause. Consider if we took a picture of every single person on the planet, we would find a range of skin changes, bruises, cuts, grazes, wrinkles and scars, that cause the person no discomfort at all. The exact same principle applies with deeper imaging. Ironically, with modern imaging methods, we are finding incidental findings to be even more common as the clarity of the picture improves. Leaving us with the question being, if they are not always that helpful when people have got pain, how helpful can they be when they haven’t?

Let’s look at the data on a common area of pain, the lumbar spine. From a study by Park et al¹ in 2011 there were 107 patients with abnormal findings in a cohort of 1268 patients, with a clear relationship between an increase in age and increase in abnormal findings. Work by Jensen et al² in 1994 utilised a cohort of 98 asymptomatic patients alongside a randomly distributed 27 symptomatic patients to ascertain if there is a relationship between imaging findings and symptoms, only 36% had no findings at all. Again, finding a correlation between increases in age and spinal changes. Further research developed the table below showing the rates of change present in patients with no symptoms. Really highlighting the likelihood that random imaging will identify changes that we see in the wider population with no reported issues.

In 2023, Wangaryattawanich et al³, conducted research into incidental findings on imaging of the brain, highlighting the difficulty with modern technology being so sensitive we are finding an increasing prevalence of abnormalities on images that would have previously gone undetected. This study suggested our understanding of what is normal and abnormal is starting to morph and adapt as medicalisation changes.

The next question is why does any of this matter? What does it mean if we have found abnormal changes on my images even though I have no symptoms. This is a fairly lengthy question to answer so we’ll break it down into sections. Firstly, unnecessary worry for you, the patient. You feel fine, you have no pain, you’re fit, well and you thought healthy. You’ve just been told something has been found on your scan. It’s completely normal and understandable for that to cause concern. It has even been documented that patients can become symptomatic only after finding out about changes on imaging. In the study mentioned above, it was common to find benign growths on imaging, imagine the worry of being told that a growth has been found.

The next downside follows on and is clinically driven, if changes are found, we need to determine if further investigations are needed. Someone must review the MRI images and determine if further care is needed, that may be further scanning, blood test results, invasive biopsies all for something that wasn’t needed. This could even go as far as resulting in unnecessary surgeries to treat and injury or condition that wasn’t causing any issues.

Lastly, we must look at the financial burden of all this, not only does the full body imaging itself cost a lot of money, any follow ups, further investigations come at a cost. Now I don’t intend to make any assumptions, but we can’t ignore the fact that with private healthcare there is an element of decision making based on profitability and further testing is more money in the pocket of providers. Looking at a provider like the NHS, it is clear to see why widespread screening in such a manner would not be feasible.

On balance I think it is clear to see that the downsides of full body MRI as a screening tool hugely outweigh the potential benefits of its ability to identify early concerning changes. If you are still on the fence about screening, please get in touch and we would be happy to discuss any concerns that you may have around your health.

• Incidental findings of the lumbar spine at MRI during herniated intervertebral disk disease evaluation – PubMed
• https://pubmed.ncbi.nlm.nih.gov/8208267/
• Incidental findings on brain magnetic resonance imaging (MRI) in adults: a review of imaging spectrum, clinical significance, and management – PMC

By Sean Shuttleworth BSc (hons) MCSP – Senior physiotherapist at Burton Physio Group.

Neck pain is a common complaint by patients¹ and is the fourth highest cause of disability with annual prevalence rates of over 30%². Contrary to popular belief it is unlikely to be linked to phone use or any particular posture. However, one of the regularly occurring questions is should I be worried. First and foremost, this blog is not intended to replace assessment by a suitably qualified practitioner but to give you an idea of what concerning features they might be looking for. If you have neck pain, especially with an unknown cause, I would recommend review by a competent qualified professional.

If it is an acute onset, such as a sports injury or car accident, then we would start with risk factors, such as the force of the accident, known diagnosis of osteoporosis, prolonged steroid use and age; more than 50 for women, 65 for men. Moving on to symptoms, high levels of pain, bony tenderness and significant reduction in movement would raise suspicion enough to refer for imaging to rule out any bony injuries.

When the symptoms have been going on for a longer period of time there are different criteria depending on the suspected cause. For concerns of cancer, the biggest factor would be a previous cancer, symptomatically we are looking for pain at night, fever, night sweats, unexplained weight loss, feeling unwell or high levels of pain. These symptoms also raise the suspicion of infection.

Concerns for blood flow, or cervical artery dysfunction are characterised by changes to speech, swallowing, vision, dizziness. Often symptoms that people would attribute to a stroke without the immediate onset. This condition results due to a reduction in blood flow through the neck heading up to the brain.

Lastly, we would look to rule out any compression of the spinal cord. You may be asked if you have any pins and needles, numbness, difficulty with dropping things or balance.

Whilst this isn’t an exhaustive list, it is important that if you present with any of these symptoms alongside your neck pain that you get reviewed by a qualified, appropriate professional. A thorough assessment can be completed with clinical testing and if needed onward referral for imaging or diagnostic testing.

Most neck pain is not a cause for concern and without oversimplifying the causes of pain can often be attributed to soft tissue injury, irritation, overuse, environmental, or habitual factors. Most episodes will resolve in a few weeks to months². If you are suffering from neck pain, please feel to reach out and we will endeavour to help.

• https://link.springer.com/article/10.1007/s00586-004-0864-4
• https://www.sciencedirect.com/science/article/abs/pii/S0025619614008337
• https://pmc.ncbi.nlm.nih.gov/articles/PMC11618059/

If you have Neck pain, please contact Burton Physio Group in Derby or Burton to see if we can help you.

Sports performance and injury prevention advice from Burton Physio Group and Burton Physio Group Derby

If you’ve been watching international football this summer, you may have noticed scheduled hydration breaks being used during matches. At Burton Physio Group and Burton Physio Group Derby, we often explain to patients that this is not just a rule change for elite sport — it reflects a fundamental principle of exercise physiology that applies to everyone.

Hydration breaks are introduced in professional football to reduce the risk of heat-related illness, maintain performance and protect players from dehydration during high-intensity exercise in warm conditions. The same principles apply whether you are running, cycling, playing football or exercising outdoors recreationally.

Understanding hydration is an important part of sports injury prevention, performance optimisation and safe exercise in hot weather.

Why hydration is essential during exercise

When you exercise, your body produces sweat to regulate temperature. As intensity and environmental temperature increase, sweat loss also increases.

Sweat contains not only water but also essential electrolytes, including:

• Sodium
• Potassium
• Magnesium
• Calcium

These electrolytes are critical for:

• Muscle contraction and control
• Nerve signalling
• Fluid balance regulation
• Maintaining exercise performance

When these are lost through sweat and not adequately replaced, both performance and recovery can be negatively affected.

What dehydration does to the body

Even mild dehydration can have a measurable impact on physical and cognitive performance.

Common symptoms include:

• Fatigue and reduced endurance
• Headaches
• Dizziness or light-headedness
• Poor concentration and coordination
• Muscle cramps
• Elevated heart rate during exercise

Research shows that fluid losses of around 2% of body weight can significantly reduce exercise performance, endurance capacity and perceived effort.

This is particularly relevant for runners, footballers and anyone participating in endurance or outdoor exercise in warm conditions.

What elite sport teaches us about hydration

The introduction of hydration breaks in professional football highlights an important point: hydration is a performance requirement, not an optional extra.

One of the most common mistakes seen in recreational sport is waiting until thirst develops before drinking. However, thirst is often a late indicator of dehydration, meaning fluid balance has already started to decline.

A more effective approach is:

• Drinking small amounts regularly throughout exercise
• Increasing fluid intake during longer or more intense sessions
• Planning hydration before symptoms appear

For exercise lasting under one hour, water is usually sufficient. For longer sessions, endurance activities or heavy sweating, electrolyte-containing drinks may be beneficial.

Hydration strategies for exercise and sport

Whether you are training for fitness, returning to activity or playing sport, hydration should be planned as part of your routine.

Helpful strategies include:

• Drink regularly before, during and after exercise
• Avoid relying on thirst alone
• Monitor urine colour as a general hydration guide
• Increase fluid intake in hot or humid conditions
• Consider electrolytes for prolonged or intense activity

Just as professional athletes structure hydration into match play, recreational exercisers should build it into training sessions.

Exercising safely in hot weather

Hot conditions place additional stress on the cardiovascular and thermoregulatory systems.

To reduce risk of heat-related illness:

• Exercise early in the morning or later in the evening
• Avoid peak daytime temperatures where possible
• Wear lightweight, breathable clothing
• Use shaded areas for rest breaks
• Reduce intensity if conditions are extreme

Warning signs of dehydration and heat illness

If any of the following symptoms occur during exercise, activity should be stopped immediately:

• Dizziness or light-headedness
• Nausea
• Severe fatigue
• Headache
• Muscle cramps
• Feeling unusually hot or flushed

These may indicate dehydration or early heat exhaustion.

Move to a cool environment, begin rehydration and seek medical advice if symptoms persist or worsen.

Why hydration matters for injury prevention

Hydration is not only about performance — it also plays a role in muscle function and injury risk.

Dehydration can contribute to:

• Increased muscle fatigue
• Reduced coordination
• Higher perceived effort
• Slower reaction times

These factors may increase the likelihood of strains, sprains and overuse injuries during sport and exercise.

Final Thoughts

• Hydration breaks in elite football reflect real exercise physiology principles
• Even mild dehydration can reduce performance and increase fatigue
• Thirst is a late sign — regular fluid intake is more effective
• Electrolytes may be useful during prolonged or intense exercise
• Hot weather significantly increases hydration needs
• Early symptoms of dehydration should be taken seriously
• Hydration is a key part of injury prevention and safe training

Expert Running Injury Advice from Burton Physio Group and Burton Physio Group Derby

The Couch to 5K programme is one of the most popular beginner running plans in the UK, especially for people looking to improve fitness, support weight management, or return to exercise after a break. At Burton Physio Group and Burton Physio Group Derby, we regularly see patients who begin Couch to 5K with great motivation but develop avoidable running injuries due to training errors rather than the programme itself.

While Couch to 5K is carefully structured to build running tolerance gradually, injuries often occur when the plan is progressed too quickly or combined with poor recovery, footwear or pacing strategies. Understanding these common mistakes can significantly reduce injury risk and help you stay consistent.

Why Couch to 5K injuries happen

Most running-related injuries during Couch to 5K are caused by load errors — when the body is asked to do more than it is adapted for.

Common contributing factors include:

• Sudden increases in running volume
• Poor recovery between sessions
• Incorrect pacing
• Inadequate footwear
• Ignoring early pain signals

These factors place repeated stress on the calves, shins, knees, feet and hips.

Mistake 1: Doing too much outside the plan

One of the most common errors we see in physiotherapy practice is adding extra running sessions on top of Couch to 5K.

Even though the programme feels manageable, adding additional runs or skipping rest days can overload tissues that are still adapting, particularly:

• Calf muscles
• Shin muscles
• Knees
• Achilles tendon

The programme is designed with progressive loading principles, allowing bones, tendons and muscles to adapt safely over time.

Mistake 2: Ignoring early warning signs of injury

Early symptoms are often subtle, but they are important indicators of overload.

Warning signs include:

• Pain that increases during a run
• Changes in running technique due to discomfort
• Symptoms that persist or worsen the following day
• Localised pain in the shin, heel, knee or Achilles tendon

Ignoring these symptoms and continuing to run is a common reason minor irritation develops into longer-term running injuries.

Mistake 3: Skipping warm-ups and cool-downs

Although Couch to 5K includes walk-run intervals, many beginners still start sessions without proper preparation.

A short dynamic warm-up helps:

• Increase blood flow
• Activate muscles and tendons
• Prepare joints for impact

Similarly, a cool-down walk helps gradually reduce heart rate and muscle tension.

While not the sole cause of injury, skipping these steps can contribute to stiffness and overload over time.

Mistake 4: Wearing unsuitable running shoes

Footwear plays a major role in running injury prevention.

Running in worn-out or inappropriate shoes can increase stress on the:

• Feet
• Ankles
• Shins
• Knees

Good beginner running shoes should:

• Feel comfortable from the start
• Provide adequate cushioning
• Not be excessively worn or compressed
• Be suitable for repeated running impact

Specialist running shoe fitting is helpful but not essential for everyone starting Couch to 5K.

Mistake 5: Running too fast instead of building consistency

Many beginners focus on speed rather than endurance.

However, Couch to 5K is designed around time, not pace. Running too fast increases:

• Impact forces
• Muscle fatigue
• Breakdown of running technique

A good guide is a pace where you can still hold a short conversation. This helps maintain efficiency and reduces injury risk.

Mistake 6: Not allowing enough recovery time

Recovery is when adaptation actually happens.

Without adequate rest, tissues do not have time to repair and strengthen, increasing the risk of overuse injuries such as:

• Shin splints
• Achilles tendon pain
• Knee pain
• Calf strains

Rest days are a core part of the training process, not optional downtime.

Common Couch to 5K injuries seen in physiotherapy clinics

At Burton Physio Group, we frequently see:

• Medial tibial stress syndrome (shin splints)
• Achilles tendon irritation
• Plantar heel pain (plantar fasciitis-type symptoms)
• Anterior knee pain (patellofemoral pain)
• Calf muscle strains

Most of these conditions respond well to early physiotherapy intervention and load management.

When to seek physiotherapy advice

If pain:

• Persists beyond a few days of rest
• Returns every time you run
• Is affecting your walking or daily activity

It is advisable to seek assessment.

Our physiotherapists can help to:

• Identify the cause of pain
• Assess running load and biomechanics
• Guide safe return to running
• Reduce risk of recurrence

Early treatment often prevents longer-term disruption to training.

Key Tips

• Follow the programme structure without adding extra load too soon
• Respond early to pain and discomfort
• Prioritise consistency over speed
• Use appropriate, supportive footwear
• Allow full recovery between sessions
• Warm up and cool down properly
• Seek physiotherapy support if symptoms persist

 

 

Physiotherapy in Derby – Now at Our New Allestree Clinic

Burton Physio Group Derby has now moved to a new clinic at The Cube, Park Farm Centre, Allestree.

Our new site gives Derby patients easier access to high-quality physiotherapy, sports therapy, sports massage, rehabilitation and MBST therapy in a professional, welcoming clinic environment.

For a limited time, we are offering a free 30-minute assessment for new Derby patients.

This is ideal if you are struggling with:

• Back pain
• Neck pain
• Joint pain
• Sports injuries
• Muscle pain
• Osteoarthritis
• Shoulder, hip, knee or foot pain
• Ongoing pain that has not settled

To request your free assessment, visit:

https://burtonphysiogroup.com/new-derby-clinic/

Once you submit your details, one of our team will contact you to arrange your appointment.

Expert Physiotherapy in Derby

At Burton Physio Group Derby, our experienced team helps people recover from pain, injury and movement problems.

We assess the cause of your symptoms and create a clear treatment plan to help you move better, feel stronger and return to normal life.

Whether you are active, retired, working at a desk, recovering from surgery or dealing with long-term pain, we can help you understand the problem and take the right next step.

Our Services at Burton Physio Group Derby

Physiotherapy in Derby

Our physiotherapists assess and treat joint pain, back pain, neck pain, muscle injuries, postural problems, sports injuries and mobility issues.

We focus on clear diagnosis, hands-on treatment, exercise rehabilitation and practical advice.

Sports Therapy

Our sports therapy service helps active people recover from injury, reduce pain and improve performance.

This is suitable for runners, gym users, golfers, footballers, cyclists and anyone who wants to stay active.

Rehabilitation Programmes

We provide structured rehabilitation after injury, surgery or long-term pain.

Your programme will be tailored to your goals, whether that means walking with confidence, returning to work, getting back to sport or improving strength and mobility.

Sports Massage in Derby

Sports massage can help reduce muscle tension, improve movement and support recovery.

It is suitable for active people, desk workers and anyone dealing with tightness, stiffness or muscular discomfort.

MBST Therapy

MBST Therapy is available at our Derby clinic. MBST is a non-invasive therapy used to support people with osteoarthritis, spinal problems, joint pain and sports-related injuries.

It may be suitable if you are looking for an option that does not involve injections, medication or surgery. Find out more here https://mbstmedical.co.uk/

Visit Our New Derby Clinic

Burton Physio Group Derby
The Cube
13A Park Farm Centre
Allestree
Derby
DE22 2QN

Our new location at Park Farm Centre is easy to access for patients across Allestree, Derby, Duffield, Quarndon, Mickleover, Littleover, Darley Abbey, Oakwood and the surrounding areas.

Why Choose Burton Physio Group Derby?

• Experienced physiotherapy and rehabilitation team
• Professional, friendly and results-focused care
• Wide range of treatments under one roof
• Clear treatment plans based on your goals
• New Derby clinic at Park Farm Centre, Allestree
• Part of the established Burton Physio Group
• Free 30-minute assessment available for a limited time

Free 30-Minute Assessment – Limited Time Only

Pain and injury often get worse when left too long.

Our free 30-minute assessment gives you the chance to speak with one of our team, discuss your problem and find out what treatment options could help.

This offer is available for a limited time at our new Derby clinic. Request your free assessment here: https://burtonphysiogroup.com/new-derby-clinic/

Once you submit your details, one of our team will contact you to arrange your appointment.

Ready to Take the First Step?

If pain, injury or stiffness is stopping you from doing the things you enjoy, we are here to help.

Visit Burton Physio Group Derby at our new Allestree clinic and take the first step towards better movement, less pain and stronger recovery.

Whether you’re training hard for an event, tackling weekend DIY projects, or spending long hours at a desk, most of us experience muscular or joint pain at some point. At Burton Physio Group, we see it every day—from nagging tendon issues to chronic discomfort that just won’t shift.

With so many treatment options available—manual therapy, rehabilitation exercises, acupuncture, and more—it can be hard to know what’s right for you. One increasingly popular and clinically supported solution is Shockwave Therapy, a non-invasive treatment that’s proving highly effective for a wide range of conditions.

So, what exactly is Shockwave Therapy—and could it work for you? Let’s take a closer look.

What is Shockwave Therapy?

Despite the dramatic name, Shockwave Therapy (technically known as Extracorporeal Shockwave Therapy, or ESWT) is a safe, non-invasive treatment. It involves delivering targeted sound waves to an area of pain or injury to help stimulate your body’s natural healing response.

This technique has been used for years in sports medicine and orthopaedic rehabilitation and is now widely recognised for treating conditions like plantar fasciitis, tennis elbow, Achilles tendinopathy, and calcific shoulder tendinopathy—among many others.

How Does Shockwave Therapy Work?

Shockwave Therapy works by sending high-energy acoustic pulses directly into the affected tissue. This stimulates a controlled inflammatory response, prompting the body to increase blood flow and send healing cells—such as oxygen and collagen—to the area.

It also helps break down scar tissue or calcifications, reducing pain and improving mobility over time.

A typical session lasts just 5–10 minutes. After applying a contact gel, your physiotherapist will place the handheld device against your skin and deliver the pulses. You may feel some discomfort during the treatment, but most people find it very manageable. Best of all, it’s completely non-surgical and requires no downtime.

Who Can Benefit?

At Burton Physio Group, we recommend Shockwave Therapy for a wide range of conditions, including:

• Plantar fasciitis
• Achilles tendinopathy
• Patellar tendinopathy (jumper’s knee)
• Tennis and golfer’s elbow
• Calcific shoulder tendinopathy
• Greater trochanteric pain syndrome (hip pain)
• Shin splints and bone stress injuries

While many people experience improvement after just one session, most benefit from a short course of 3–5 treatments. Shockwave Therapy is often most effective when used alongside a personalised rehabilitation programme, helping you not only manage pain but also address the root cause of your injury.

Is It Right for Everyone?

Shockwave Therapy is a powerful tool—but it’s not suitable for everyone. It’s not recommended if:

• You are pregnant
• You are currently undergoing treatment for cancer
• You have had a corticosteroid injection in the last 6 weeks

As always, our experienced team will assess your condition and medical history to determine whether Shockwave Therapy is appropriate for you.

Could Shockwave Therapy Help You?

If you’re dealing with persistent pain or an injury that hasn’t responded to other treatments, Shockwave Therapy may be the solution you’ve been looking for.

To find out if you’re a candidate—or to book a consultation—get in touch with our team today.

It may sound obvious, but runners are often very good at running. However, when the topic of strength training comes up, many runners, well, run away from it, mostly because they believe it will make them heavier and therefore more prone to injury.

Thankfully, this is a complete myth, in fact quite the opposite is true. Supplementing running with strength training exercises will not only help you prevent injury, but it will also make you a stronger, faster, and a more efficient runner.

One of the major reasons that runners get injured is because their bodies are unprepared to handle the physical demands of the activity. Tissue overload then occurs, either because of a sudden introduction to the sport, or a relatively sudden change or increase in training mileage or intensity (like hill repeats).

When it comes to building an injury-resistant body, this analogy is useful, “Don’t let your engine outpace your chassis”, meaning don’t let your aerobic fitness (endurance built up by running) outpace your structural fitness (bones, tendons, ligaments and muscles).

If you do, you’re setting yourself up for injury.

In fact, runners need weight training even more than you may realise. Strength work accomplishes three big goals for runners:

1 Prevent injuries by strengthening muscles and connective tissues, to better handle the loads while running.

2 Run faster by improving neuromuscular (nerve-muscle) coordination and power.

3 Improve running economy by encouraging coordination and stride efficiency. Improving your upper-body strength can also boost your running efficiency. With a stronger core, you’ll be able to maintain a stable upper body, minimising side-to-side movement – and better hold your form at the end of a run when you begin
to tire. And by developing strength in your arms, you’ll improve your arm drive so you can inject more power into your stride, especially uphill.

That’s why at Burton Physio Group we’ve put together a set of resources to help you introduce some strength training into your running programme, as well as explain why and how it can help.

You can download the full set of resources, including an exercise programme, top tips for running-specific strength training, a myth-buster sheet and an infographic giving strength-training guidance. https://co-ki.info/NCqP7id

As usual, if you have any concerns or questions on this topic, please feel free to get in contact with us either directly or through our website burtonphysiogroup.com, email admin@burtonphysiogroup.com, phone 01283 741555 or social media channels.

We’re here to help.

And please feel free to share the link to this blog post with anyone you think can benefit from these resources.

Neil Sullivan

Advanced Practice Physiotherapist & Clinical Director

MSc BSc (Hons) MCSP MSST

 

Osteoarthritis (OA) is one of the most common forms of arthritis, affecting millions worldwide. It occurs when the protective cartilage that cushions the ends of your bones begins to break down, leading to pain, swelling, stiffness, and decreased range of motion. While OA can be debilitating, there are effective ways to manage symptoms and maintain a healthy, active lifestyle. At Burton Physio Group, we focus on a holistic approach to managing osteoarthritis, helping you avoid invasive treatments like surgery or injections, and instead promoting natural healing with a combination of healthy living, physiotherapy, exercise, and cutting-edge treatments like MBST.

The Role of a Healthy Lifestyle in Managing OA

Living with osteoarthritis means that small lifestyle changes can have a significant impact on your daily comfort and long-term well-being. A healthy lifestyle isn’t just about eating right; it involves making choices that reduce inflammation, improve mobility, and maintain a healthy weight. We have a selection of leaflets to help you manage OA. To access them, simply click HERE.

1. Nutrition: A balanced diet rich in anti-inflammatory foods can help combat OA symptoms. Foods like oily fish (rich in omega-3 fatty acids), leafy greens, and nuts provide essential nutrients that may help reduce joint inflammation. Additionally, maintaining a healthy weight is critical in reducing the strain on your joints, particularly weight-bearing ones like the hips, knees, and spine.
2. Weight Management: Every extra pound you carry adds stress to your joints, especially those in the lower body. By focusing on maintaining a healthy weight, you help relieve excess pressure on your joints, improving your mobility and reducing pain. Our physiotherapists can guide you on how to achieve and maintain a healthy weight through tailored advice and exercises.

Exercise: The Best Medicine for Osteoarthritis

Exercise might sound counterintuitive when dealing with joint pain, but it is one of the most effective ways to manage OA symptoms. Regular physical activity helps to:

• Improve joint flexibility: Movement helps keep the joint fluid moving and prevents stiffness.
• Strengthen muscles around the joint: Stronger muscles can provide better support, reducing the strain on the joint itself.
• Enhance overall function: Exercise improves mobility and helps maintain independence.

Low-impact exercises, such as swimming, cycling, walking, and yoga, are ideal for people with osteoarthritis. These activities minimise joint stress while promoting strength and mobility. Strength training is also essential, but it should be done under professional guidance to avoid injury.

At Burton Physio Group, our physiotherapists can design a personalised exercise program that suits your individual needs and helps you manage your OA more effectively.

Physiotherapy: Personalised Care for OA

Physiotherapy plays a crucial role in managing osteoarthritis and improving quality of life. Our team at Burton Physio Group focuses on reducing pain, increasing mobility, and strengthening muscles around the affected joints. Your physiotherapist will assess your condition and design a treatment plan tailored specifically to you, which may include:

• Manual therapy: Hands-on techniques to improve joint mobility and reduce pain.
• Stretching and strengthening exercises: To enhance range of motion and support the joints.
• Postural correction: Teaching proper body mechanics to minimise strain on the affected joints during daily activities.

Incorporating physiotherapy into your OA management plan can prevent the condition from worsening and help you remain active and independent.

MBST: A Revolutionary Treatment Option

When traditional treatments like pain medications, injections, or even surgery may not be the best solution, MBST (Magnetic Resonance Therapy) presents a fantastic alternative. This award winning, non-invasive treatment uses low-frequency electromagnetic waves to stimulate healing in the damaged tissue, promoting regeneration at the cellular level.

MBST has shown promising results in treating osteoarthritis by helping to:

• Reduce pain and inflammation: By enhancing blood circulation and promoting tissue regeneration, MBST can ease OA symptoms.
• Improve joint function: Stimulating tissue repair and regeneration can lead to better mobility and less stiffness.
• Promote long-term healing: MBST aims to regenerate damaged cartilage and improve the joint’s overall health, potentially delaying or avoiding the need for surgery.

As an innovative, non-surgical alternative to conventional treatments, MBST offers a safe and effective way to manage osteoarthritis and improve your quality of life.

Why Choose Burton Physio Group?

At Burton Physio Group, we are dedicated to providing comprehensive and personalised care for those managing osteoarthritis. Our approach combines the best of modern physiotherapy techniques with advanced treatment options like MBST, helping you reduce pain, regain mobility, and lead a healthier, more active life.

We work closely with you to develop a treatment plan that focuses on the whole person—not just the symptoms. Whether you’re looking for physiotherapy to strengthen muscles, exercise advice, nutritional guidance, or cutting-edge treatments like MBST, we’re here to help you find the right solution.

Take the First Step Toward a Pain-Free Life

Don’t let osteoarthritis hold you back. Contact Burton Physio Group today to schedule a consultation and learn more about how our holistic approach can help you manage your condition, improve your quality of life, and avoid invasive treatments.

To access our advice leaflets to help you manage Osteoarthritis, simply click HERE.

Neil Sullivan

Advanced Practice Physiotherapist

MSc BSc (Hons) MCSP MSST

Extreme shopping mayhem and rampaging relatives, financial stress, late nights, too much TV and over-indulging – the festive season can be the most gruelling event on the calendar.

It’s no surprise that nearly every one of us emerges from it with a New Year’s resolution of detoxing, getting fit and losing weight! Surviving these wild times, as Bear Grylls knows, is all about preparation.

The festive season can often be problematic for those of us who take their nutrition and exercise seriously or even for those who just want to come out of the other side, with any luck, not worse off than when they started.

Whether it’s the big high calorie meals, the parties, alcohol or general lack of structure in your week, it’s very easy to lose your way in December which is why Burton Physio Group have put together some resources to help you minimise the festive ‘damage’ and help you maintain your physique and health, while still enjoying the party season.

Our December newsletter looks at three things:

1. What you can do to keep your eating on track
2. What you can do to keep your fitness on track
3. What you can do to keep your alcohol intake on track

We have then produced three cheat sheets on:

1. Booze Busters explores the impact of alcohol on your body and how you can reduce the toll it takes on you physically
2. Hangover Food Super-Heroes looks at how to replenish lost nourishment the day after a heavy night
3. Hangover-Smashing Smoothies – three specially concocted smoothies to help get you back on your feet, the morning after the night before.

In our Booze Busters bulletin we review what we know about alcohol including why it’s fattening, how our body burns alcohol calories and which drinks we should choose to reduce the toll on our liver.

Big night the night before? In our Hangover Food Super-Heroes, we discuss 10 of the best foods that are scientifically proven to help your body recover. It may surprise (and disappoint) you to hear that stuffing your face with last night’s take-away, is not the best choice to ensure a speedy recovery from a hangover. Nor is it the healthiest option, as it’s likely to be carbohydrate and fat-loaded which just adds more toxins and stress to your already struggling liver that’s working overtime to try and get you back on track.

We explain why each food on our list is important and how it can benefit your body in the aftermath of a big night.

And lastly, we’ve put together three recipes that will help you get back on your feet as quickly as possible the ‘morning after’!

To download any, or all, of these free resources click HERE

You can also check out our Facebook page HERE, Instagram HERE or X account HERE where we’re publishing loads of fun stuff in the run up to Christmas.

All that remains for us to do, is wish you a very happy and healthy festive season and we look forward to catching up with you in the New Year.

Seasons Greetings!

Burton Physio Group