Physiotherapy & Sports Injury Clinic, Islington, London


We asked our physiotherapists what their top tips are for staying healthy and injury-free in 2016!

Whether you're confined to a desk for more hours than you would like or training for a particular sporting event, hopefully there's something here for you!

Desk Work

Healthy Mouse Use

Keep your mouse close to you to avoid overstretching your arm and contributing to neck and shoulder symptoms. If you forget, or have a tendency to use it with your arm outstretched, sellotape the mouse wire to the desk or for wireless models mark a line on the desk as a visual reminder of where it should be.

Helen Skehan Practice Principal (HS)

Take Phone Calls Standing Up

The key is to move and change from prolonged sitting

Daniel Brown Senior Musculoskeletal Physiotherapist (DB)

Save Your Hips

Gluteal muscle activation may decrease the loading on your hips. Squeeze and clench your buttocks when you can, even sitting at work! 

Paulina Kloskowska PHd, Physiotherapist and Lecturer (PK)

Hydration Is Key

Always have a bottle of water near your desk or workplace PK

Fit Your Exercise Into Your Daily Routine

Get off the tube/bus one stop earlier PK

Sports Training

Pace Your Exercise So You Don't Overload Your Body Too Soon

Give yourself enough time to train for your event so that you don't take on too much too soon and risk injury.

Kasia Zielina - Specialist Sports Physiotherapist (KZ)

Rest Days Are As Important As Training Days

People generally do more training days than rest days so there is an argument that rest days are even more important than training days to let your body recover and assimilate training changes. DB

Don't Train Through A Cold

Continuing to train through illness especially in Winter can compromise your immune system. This makes you more prone to repeated colds and fatigue and can interfere with your training programme.

On your return to exercise after a cold or illness, drop down your weights or exercise intensity to avoid injury. KZ

Seek Treatments For Injuries Or Niggles Sooner Rather Than Later

If you're not sure if you need treatment and feel that the problem might resolve spontaneously, make a note in your diary or set a reminder on your smartphone for 10 days or a few weeks in the future. If the problem is still present then, seek advice and possibly treatment. Compensation and muscle imbalances set in early after injury, complicate the clinical picture and slow recovery. The earlier you seek treatment the more straightforward and quicker the recovery should be. HS

Finally, Do Not Take Your New Year's Resolutions Too Seriously

Be understanding to yourself as you are only ever one step away from getting back on track

Wishing you all a very Happy, Healthy and Injury-Free 2016!

"Thank you so much for fixing my leg!"


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Established in 1998