Treating Knee OA with Exercise: Knee osteoarthritis (OA) can be a frustrating and debilitating condition, impacting everything from daily activities to overall quality of life. Fortunately, there are multiple strategies available that we utilize at Pain Free to help manage symptoms and improve function. Let’s explore

Creaky Knees - Causes and Care: Knee crepitus, often described as popping, clicking, or grinding sounds during movement, is a common experience for many individuals. These sounds can be concerning, especially when they occur frequently or seem to worsen over time. However, crepitus is typically not

Compression Socks for Better Circulation: At Pain Free Health Clinic, we understand the importance of circulation and leg health. Compression socks can be a great way to support your legs, especially if you experience chronic swelling, fatigue, or spend a lot of time on your feet

Recovery After ACL Reconstruction: ACL reconstruction is a common procedure following an ACL rupture. However, the path to recovery can be long and challenging, with a high risk of re-injury if rehabilitation is not approached correctly. A carefully structured early-stage rehabilitation program plays a crucial role

ACL Recovery Exercise Tips: Rehabilitation following an ACL injury or reconstruction is a critical component of recovery, with a well-structured exercise plan being essential for restoring knee function, strength, and stability. Traditionally, much attention has been given to the type and timing of exercises—specifically open kinetic

Tennis Elbow Prevention at Work: Tennis elbow, medically known as lateral epicondylitis, is often associated with racquet sports, but many office workers experience this painful condition due to repetitive motions and poor ergonomics. One of the key contributors to tennis elbow in office settings is the

Protecting Adolescent Soccer Players: Injuries during adolescence, particularly in young footballers, have long been a concern for coaches, medical professionals, and parents alike. The growth spurt phase, which occurs typically between the ages of 12 to 16, presents unique challenges. During this period, the body undergoes

Dupuytren’s Contracture Explained: Dupuytren’s contracture is a progressive condition that affects the connective tissue in the palm of your hand. This connective tissue, known as fascia, thickens and tightens over time, pulling one or more fingers toward the palm. The condition typically progresses slowly, often taking

Understanding Body Fat Types: When it comes to body composition, it’s important to understand the different types of fat we carry, as well as the critical role lean mass plays in our health. Fat, commonly referred to as "adipose tissue," is more than just excess weight.

Healing Rotator Cuff Injuries: If you've ever experienced shoulder pain, especially when lifting your arm, putting on a jacket, or reaching overhead, you may have heard of something called rotator cuff tendinopathy (RCT). It’s a condition affecting the tendons of the rotator cuff, a group of

Achilles Tendinopathy and Running: Achilles tendinopathy is a common injury among runners that affects the Achilles tendon, causing pain during activities like running and jumping. This injury, if not properly managed, can significantly impact one's ability to return to regular activities. Achilles tendinopathy occurs due to

Concussion and the lower body: Emerging evidence reveals a strong link between concussions and an increased risk of lower extremity musculoskeletal injuries. Athletes who return to sport post-concussion are more vulnerable to injuries like ligament sprains, strains, and anterior cruciate ligament (ACL) tears. The challenge arises

Glutes and squatting: Squatting is a common daily activity and fundamental exercise in resistance training programs as it can effectively improve lower body strength, sprint speed, and agility while also translating into many functional movements. The gluteal muscles, particularly the gluteus maximus and medius, play a

Achillies tendon in runners: Despite its health benefits, running-related injuries (RRI) are common, with up to 79% of recreational runners experiencing injuries that lead to the limitation or stoppage of their activity. Among these injuries, Achilles tendon (AT) injuries are some of the most prevalent, affecting