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Heat or ice for injuries, decided by hours since onset: a UK clinician's guide to the evidence, application doses, screening and clinic stocking maths.
How to tape a knee for stability using rigid patellar glide and MCL strapping, a step-by-step guide for UK physios, sports therapists and first-aiders.
How to use a massage ball for safe, effective trigger-point self-treatment by body area, with pressure, timing and a home routine you can hand to clients.
How to tape an ankle for support with rigid zinc oxide and EAB, a step-by-step strapping guide for UK physios, sports therapists and club first-aiders.
Resistance band arm exercises for UK physios and rehab clients, covering biceps, triceps and shoulders, with technique, dosage and the band to prescribe.
The best hamstring stretches explained for UK physios, sports therapists and rehab clients, with static vs dynamic technique, dosage and the kit to prescribe.
Static vs dynamic stretching explained for UK physios and sports therapists, with the evidence, plus when to use each in warm-up versus cool-down.
How to do the pancake stretch safely - a physio-led progression guide for clinicians and home practitioners covering hamstring and adductor mobility and loading.
How does PNF stretching work, explained for UK physios and sports therapists, with the neurophysiology, contract-relax protocols and clinic band setup.
Calf stretches explained for UK physios, sports therapists and rehab clients, with technique, dosage and the kit to prescribe in clinic or at home.
Zinc oxide vs cohesive bandage for UK physios and pitch-side therapists, with summer decision trees, sweat-resistant layering and skin-prep guidance.
How to use a foam roller on legs the right way, with quad, hamstring, calf and ITB technique, dosage and red-flag safety for UK physios and clients.
Rotator cuff exercises for UK physios and rehab teams, with form cues, sets and reps, load progression, and the common mistakes that stall shoulder recovery.
