Pain Free Start

22/02/2026

Waking up stiff or achy?

That “rusty” feeling in the morning is usually your body warming up after hours of stillness, not damage.

I’ve written a new blog on why it happens and what really helps.

Why Your Body Feels Stiffer in the Morning.
Link below or in the comments.

https://painfreestart.com/why-your-body-feels-stiffer-in-the-morning-and-what-actually-helps/

Gentle movement + warmth go a long way and are a great place to start, but for more guidance take a look at the full blog.

Take care, Helen

14/02/2026

Today is Valentine’s Day, a day for love.

But don’t forget the most important love of all: the love you give yourself and your body.

If your body feels stiff, sore, or frustrating right now, it’s easy to get critical:
“I’m broken.”
“It’s letting me down.”

Here’s a gentle reminder: what you tell yourself matters.

“My body is asking for support.”
“I’m learning what I can do safely.”
“Progress is still possible, just differently.”

So today, show your body some kindness:
❤️ Thank it for all that it can do
❤️ Move it gently
❤️ Speak to it like you would someone you care about

Even on the hard days, your body is still on your side.

10/02/2026

Skiing with knee arthritis? Don’t hang up your skis just yet.

I’ve just written a new blog sharing how people with arthritic knees can still enjoy the slopes, without painful flare-ups or worrying if your knee will hold up.

After seeing a couple of patients come back from ski trips amazed at how well their knees coped (one skied better than in 20 years!), I wanted to pass the same tips on to you.

From strengthening and equipment to technique and pacing, it’s all about protecting your knees so you can ski with confidence.

Read the blog here: https://painfreestart.com/how-to-ski-with-arthritis-in-your-knees/

Don’t let an arthritic knee stop you doing what you love.

Enjoy the slopes.

08/02/2026

This week Grace my eldest turned 17.
Watching my daughter learn to drive this week has been a good reminder.

New drivers don’t wait for confidence, they drive to build it.
And recovery works the same way.

At first it feels awkward. Guarded. Uncertain.
You’ll stall, hesitate, take a few wrong turns.

But that’s not failure, that’s your body learning.

So if you’re feeling unsure with movement right now, be kind to yourself.

And remember, you don’t have to figure it out alone. I'm here if you need.

Small steps, good guidance, and a calm approach go a long way.

Take care, Helen.

04/02/2026

Padel. Pickleball. Tennis.
Which one is kindest to your joints?

In clinic, people ask me all the time:
“What’s easiest on my knees, back, and shoulders?”

Quick guide:

* Knee pain → Pickleball or padel
* Back pain → Padel
* Shoulder pain → Pickleball
* Best workout → Tennis

Padel and pickleball are booming because they’re social, fun, and surprisingly joint-friendly — especially if you’re returning to sport after pain or stiffness.

** I’ve shared exactly how they compare (and how to protect your joints) in my latest blog.

Read the full post here, link is also in the comments, enjoy: https://painfreestart.com/padel-vs-pickleball-vs-tennis-which-is-easiest-on-your-knees-back-and-shoulders/

Your body deserves sport that feels good.

If I can help you make that happen, get in touch.

Take care, Helen

03/02/2026

Sometimes you forget how far you have come. Recovery is a journey. When you are down because you are not where you want to be yet, think back to where you were.
You have got this x

In case you needed this reminder (like I did)...

01/02/2026

After sharing earlier this week how my body was “having a word” with me after our Center Parcs weekend, I wanted to explain what was actually going on.

A lot of people worry when their body feels achy a day or two after activity.

But very often that’s DOMS — Delayed Onset Muscle Soreness.

It happens when your muscles do things they’re not used to:
✔ more bending
✔ more walking
✔ more play
✔ more load

The result? Temporary stiffness and soreness while your body adapts.

Not damage.
Not failure.
Just change.

I’ve wrote a blog a while a go on what DOMS is, how long it lasts, what helps, and when to get things checked:

Have a read here or link in comments, enjoy: https://painfreestart.com/should-i-ache-this-much-after-exercisemy-guide-to-doms/

Because understanding your body takes away a lot of unnecessary worry.

Take care, Helen

27/01/2026

Just got back from Center Parcs and my cup is very full.

…but my body is definitely having a word with me today

Swimming rapids like a teenager + lots of forward bending with curling = muscles doing things they’re not used to.

And here’s the important bit:

Feeling achy after doing different movement is normal.

It doesn’t mean you’re broken.
It usually just means your body went,
“Oh… we’re doing THIS now?”

What helps?
✔ Gentle movement
✔ Warmth
✔ Easy stretching (no forcing)
✔ Kindness, not punishment

Sometimes the things that refill our emotional cup challenge our physical one and learning how to support both is everything.

If your body’s a bit grumbly after a busy weekend… you’re not alone.

Take care, Helen.

20/01/2026

Sometimes a message stops you in your tracks. This one really did for me it was exactly what I needed to hear when I read it yesterday morning.

Over the last few months, I’ve stumbled into something new the scanner and I've been finding my way with how it fits alongside my physiotherapy work. I love my job and would never want to replacing it, but enhancing how I support people. I’ve always taken a holistic approach, and this is exactly how I envisioned things evolving when I came across the scanner and the Nuskin opportunity: helping people understand their bodies better, feel more in control, and make positive changes with confidence.

Reading feedback like this was exactly what I needed to hear, as I have occasionally doubted myself, its a lot of work setting up something new am I doing the right thing? But Sonia Rhodes completely understood my vision and why I'm pivoting what I do slightly and that belief from others is invaluable. It has never just been about fixing pain for me, I've always tried to add more, listen and really support people where they are at.

Thank you to everyone who reads my blogs, trusts my recommendations, and lets me be part of their journey. It genuinely means more than you know. 💛

If you’re curious, my latest blog it's in the comments, I also have lots of other health related blogs on my website http://painfreestart.com and FB page Pain Free Start or if you are interesting in what I'm doing just ask.

I will leave you with Sonias kind words that she shared with her Rhodes to Change Coaching community when she shared my blog with them, for which I'm very thankful.

Or if I can help in anyway as always I'm here, please get in touch.

Take care, Helen

18/01/2026

How well is your body really coping with everyday life?

Inside your cells, stress and repair are constantly balancing.
When stress wins, recovery slows, ageing speeds up and flare-ups become more likely.

That process is called oxidative stress and your body uses antioxidants to protect itself from it.

🌿 New in clinic: I now offer PRYSM antioxidant scans, a quick, non-invasive way to see how protected your body is from the inside out.

** Read the full blog: https://painfreestart.com/oxidative-stress-and-antioxidants-how-they-affect-your-health-ageing-and-recovery/

** Message me to book a scan.

Small changes inside your body can make big differences over time.

Take care, Helen

08/01/2026

06/01/2026

No matter how large or small your goals are this year I’m here to support you.

Learn more about how I can support you at the website or get in contact.

https://painfreestart.com/

I would love to help.
Take care, Helen