Living Springs Health Group

16/02/2026

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13/02/2026

🏃‍♂️ Knee Pain Below the Kneecap in Kids or Teens?

It could be Osgood-Schlatter’s disease, a common growth-related condition seen in active young athletes, especially during growth spurts.

The good news?
With proper load management, strength training, and time, most cases improve welland surgery is rarely needed.

2 key exercises to help reduce stress on the knee and support sport participation:

🔹 Double-Leg Glute Bridge
Strong hips reduce the load going through the knee.
3 sets of 12–15 reps
➡ Progression: Single-Leg Glute Bridge
3 sets of 8–10 reps each side

🔹 Side Plank + Hip Abduction
Improves hip and knee control during running and jumping.
3 sets of 20–30 seconds each side

✨ Focus on good technique and controlled movement.
Mild discomfort is okay, but pain should not significantly increase during or after exercise.

If pain is limiting sport or not improving, a physiotherapist can help tailor a personalised rehab plan.

11/02/2026

09/02/2026

Hip clicking or snapping is very common, especially during walking, standing up, or exercise. It can feel strange but isn’t always painful or serious.

In many cases, hip clicking comes from tight hip flexors or reduced control of the glute muscles, rather than joint damage. When the muscles around the hip aren’t working together smoothly, tendons can move abruptly over the hip and create a clicking sensation.

Targeted exercises that improve hip flexibility, glute strength, and pelvic control can help reduce clicking and make hip movement feel smoother and more stable. The exercises shown focus on stretching the hip flexors, activating the glutes, and improving control through the hip.

Clicking without pain is usually okay. However, if the clicking becomes painful, causes catching, or limits your movement, it’s important to have your hip assessed by a physiotherapist.

06/02/2026

February is REDFEB ❤️, a month dedicated to raising awareness of heart disease. Physiotherapy plays an important role in supporting heart health through safe, individualised exercise and movement based rehabilitation. Whether you’re recovering from a cardiac event or living with a heart condition, tailored exercise can improve fitness, reduce breathlessness and fatigue, and support confidence with daily activities. Staying active is one of the most effective ways to protect your heart, and our physiotherapists are here to help you move safely and sustainably.

23/01/2026

👣 Achilles Pain? Rehab Is About Smart Loading

Struggling with Achilles pain?
Recovery isn’t just about stretching or resting — it’s about progressive loading.

🔹 Early phase: Isometric exercises to help reduce pain and calm the tendon
• Hold each contraction for 30–45 seconds
• Complete 4–5 repetitions
• Perform 1–2 sets per day

🔹 Later phase: Eccentric loading to rebuild strength, resilience, and function
• 3 sets of 12–15 repetitions
• Perform once daily, progressing to every second day as load increases

The right exercise at the right stage makes all the difference.
Move with control, stay within a tolerable pain range, and progress gradually.

⚠️ If pain persists or worsens, a physiotherapist can guide you through a personalised rehab plan.