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Tips
Notes from the clinic
Short, practical reads written by our physiotherapists. General information, not a diagnosis; if something hurts, get it checked.
Latest
Two to start with
Work and posture
Desk neck: five changes that take five minutes
Small fixes to your screen, chair and phone habits, plus a two minute routine for the office.
6 minute read
Sport
Back to football after a knee injury: the ladder we use
The steps between walking without a limp and a full Saturday match, and how to know when to move up.
8 minute read
Quick ones
Small habits that help
Move every 40 minutes
Stand, walk to the window, roll your shoulders. Set a quiet reminder on your phone.
Lift close to the body
Keep heavy bags of rice or water close, bend the knees and turn with your feet.
Sleep on your side? Use a pillow
A pillow between the knees can ease hip and back aches at night.
Warm up before football
Ten minutes of jogging, side steps and short sprints before kick-off.
Check your shoes
Worn-out soles change how you walk. Look at the heels every few months.
Drink water
Long, hot days in Calabar make it easy to forget. Tired muscles cramp more.
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Questions
About our tips
Who writes the tips?
Our physiotherapists, and each one is read by a second physiotherapist before it goes up.
Can I share them?
Yes, please share the link with family and colleagues.
Are the exercises safe for me?
They are general. If an exercise causes sharp pain or you have a health condition, stop and ask us or your doctor.
Not sure where to start?