JC Injury Clinic

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JC Injury Clinic

South London’s #1 Sports Therapist 📍
Getting you back to being pain free
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Blackheath practice:

Healthwise Natural Therapy Centre
5 Delacourt Road
Blackheath
London
SE3 8XA

04/11/2025

You don’t need perfect form to feel better, you just need to move more consistently.

A lot of people with back pain become hyper-focused on doing every exercise “perfectly.”

But pain doesn’t come from one “wrong” movement, it usually comes from our body losing confidence in movement altogether, which create more fear and tension.

Form matters to a point… but what matters more is:
✅ Moving within your comfort zone
✅ Gradually building confidence and strength
✅ Allowing your body to adapt and trust movement again

If you’re tense, holding your breath, or afraid to move, that’s often more limiting than your technique itself.
So instead of chasing perfect form, start chasing freedom of movement.
Your back isn’t fragile, it’s adaptable. The more you move, the more it remembers that.

03/11/2025

3 Things That Aren’t Always the Cause of Your Back Pain

We’ve all heard these before:
“Your posture is bad.”
“Your hamstrings are too tight.”
“You just need to strengthen your core.”

None of these are always the reason for back pain.

Pain is complex. It’s influenced by many factors, not just muscles, joints, or posture, but also things like sleep, stress, and how safe your body feels to move.

So instead of chasing one “fix,” start focusing on the big picture:

✅ Move often, in ways that feel safe.
✅ Build strength gradually.
✅ Take care of recovery, meaning sleep, nutrition, mindset.

Your back isn’t fragile, it’s adaptable. 💪

It’s built to move, change, and get stronger over time.
Which of these have you been told before?
Let’s change the narrative around back pain together.

31/10/2025

PAIN DOES NOT EQUAL DAMAGE. MOVEMENT IS SAFE.

If you’ve had a scan on your back and you’ve been told you have a slipped disc, or bulging disc, it’s normal to feel worried.

But a lot of people don’t realise that it’s very common to have these types of diagnoses and have no pain whatsoever.

Scans don’t always explain your pain. Pain is multi-faceted and very complex, it’s influenced by so many things.

The good news is that you are not broken, your back is strong and adaptable. The best thing to do is to gradually increase movement within your comfort zone, and slowly push through your comfort zone to rebuild confidence.

Let someone know they aren’t broken if they’ve had a similar diagnosis!

15/10/2025

How to prevent DOMS

Delayed onset muscle soreness (DOMS) is a rite of passage when it comes to regular exercise, especially in the early stages before your body adapts to an increased level of activity.

But it can be annoying when you want to get your next workout in if you’re still feeling sore from your last one.

So how do we prevent it?

Well, the short answer is, getting good quality sleep.

You can try ice, heat, massage, and stretching, but the research doesn’t think these things make a huge impact.

They may help slightly, and if you have a particular routine that you feel helps you, then crack on.

But managing training load and getting enough sleep are your best bets to help get rid of that soreness quicker

10/10/2025

COMPRESSION BOOTS

Might wanna do 2x speed for this one 😅

I tried these for the first time in the gym, mainly just out of curiosity. But here’s what I think.

Long story short it’s quite a nice feeling, it kind of feels like a gentle pressure on to the muscles and feels like your muscles are tensing and relaxing.

But I still felt sore from my workouts the following day, so I don’t think they are the answer to Delayed Onset Muscle Soreness (DOMS)

So I don’t think you need to break the bank for them, but they feel quite pleasant and maybe I would feel more sore if I hadn’t used them, who knows?

Have you tried compression boots before?

09/10/2025

Suffering from tight hamstrings?

Maybe it’s time to give your hamstrings some TLC.

08/10/2025

When I was 17, I dislocated my shoulder. (Don’t ask how I did it, it’s not a cool story 😂)

Not once. Multiple times.
Scan. Surgery. Months of rehab.

It was frustrating not being able to use my arm properly. Even the small everyday things felt impossible. But the big thing? It made me realise how much injury can change who you are.

You lose confidence.
You lose independence.
You lose the things that make you you.

Going through that process is what made me want to be good at what I do now. Because I know what it feels like to think, “is this just my life now?”

That’s why when people come into clinic in Fulham, I don’t just see an injury. I see the person behind it.

Have you ever had an injury that changed more than just your body?

07/10/2025

What if it gets worse in the future?”

This one’s quiet. Most people don’t say it out loud.
But you can see it in their eyes.

“If it feels this bad now… what’s it going to be like in 10 years?”
“Am I still going to be able to run?”
“Will I be able to pick up my kids?”
“Will I need surgery down the line?”

That fear is real. And it stops people from living in the present.

Here’s the truth: ignoring pain rarely makes the future better.
Dealing with it properly now does.
Strengthening. Moving. Learning what your body can do.

That’s what gives you confidence, not just for today, but for the next 10, 20, 30 years.

So if you’re sat at home in Fulham with that voice in your head “what if this just keeps getting worse” remember: the future isn’t fixed. It’s built on what you do now.

Do you ever think about what your pain might be like in 10 years’ time?

06/10/2025

Why your recovery isn’t going backwards (even if it feels like it)

Recovery isn’t a straight line.

One day you feel great.
Next day… pain’s back.
You start thinking: “I’ve ruined it. Back to square one.”

Not true.

That flare-up is part of the process.
It doesn’t wipe out all your progress, it’s just your body reacting to load.

The trick is knowing how to adjust without giving up.
We might scale things back for a day or two, then build again.
Over time, those dips get smaller and smaller until they barely register.

If more people understood this, they’d recover twice as fast.
Because they wouldn’t stop every time they felt a blip.

If you’ve had a flare-up recently, what happened right before it?

03/10/2025

Happy clients!

I love helping people reach their health and fitness goals and keeping them out of pain!

Address

Peterborough Road
London
SW63EF

Website

http://jcinjuryclinic.com/

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