Penn Chiropractic

✨ 10 Rehab and recovery Truths (that actually matter) ✨

1️⃣ Learning is part of the recovery journey
Knowing what’s going on makes everything less scary — and usually works better.

2️⃣ Pain doesn’t always mean damage
Pain is affected by stress, load, and context — not just injury.

3️⃣ Feeling something ≠ hurting yourself
Symptoms don’t automatically mean you’re causing harm.

4️⃣ Your body is pretty adaptable
With time and the right work, tissues get stronger — even after setbacks.

5️⃣ Movement isn’t the problem
It’s usually how much and how often, not the movement itself.

6️⃣ There’s no such thing as perfect form
Bodies move differently. That’s normal.

7️⃣ Rest alone won’t fix it
Rest can help calm things down, but progress comes from gradually loading tissues.

8️⃣ Being strong isn’t the whole picture
Control, capacity, and endurance matter too.

9️⃣ Flare-ups happen
They’re not failure — just feedback that something needs adjusting.

🔟 Consistency > intensity
Doing a little, often, beats going all-in once in a while.

📌 Save this for when rehab and recovery feels messy (because it usually is).

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Maintenance mode 🔧
Neck & shoulder adjustments to keep things moving and feeling good—supported by soft tissue work and corrective exercises for lasting relief.

🦶 Chronic Plantar Fasciitis Progress Update 🦶

I’ve been working with a patient who presented with chronic plantar fasciitis on both feet, experiencing significant heel and plantar pain, especially at rest and first thing in the morning—a classic and often frustrating pattern for this condition.

After just two treatment sessions, the patient has reported a 50% reduction in pain and symptoms, which has been a fantastic step forward.

What Treatment Has Involved
• Soft tissue therapy to the plantar fascia, heel cord, and gastrocnemius
• Joint manipulation to the ankle, fibular head, and hips to improve mobility and load capacity
• Education and flare-up management strategies, including:
• Ice rolling
• Relative rest
• Fascia and calf stretching

Rehabilitation & Goals

The long-term goal is for the patient to return to running. With their symptoms improving and exercise tolerance increasing, they’re now feeling confident to begin graded exposure to running on the treadmill—starting with run–walk ratios over the next few days.

This structured approach allows us to build resilience gradually while keeping symptoms under control.

Great progress so far—looking forward to pushing further toward pain-free running! 🏃‍♂️✨

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🧐 What’s the likely diagnosis? 🧐

A common case I see in the clinic 👇

A patient came in with localised right-sided low back pain triggered by a simple daily movement — bending and rotating.

Since then, the pain has been aggravated by standing, sit-to-stand, and extension with right rotation, but feels better with gentle flexion, heat, and anti-inflammatories.

On assessment, there is tightness and tenderness in the right lumbar paraspinals, and symptoms were reproduced with a standing Kemp’s test to the right.

✔️ No leg pain
✔️ No red flags
✔️ Normal strength, sensation, and reflexes in the lower limbs

A classic presentation of….











Acute, lumbar facet joint related low back pain — something we treat every day in practice.

Desk bound stiffness? Try these 👍🏼

🥋 Getting ready for the world rankings comp 🥇

⭐️ Here I’m getting Autumn ready for her last and up coming world ranking competition in the Karate 1 youth league being held in Venice 🇮🇹

She is currently world ranked number 2 but it hoping to gain top spot after this competition 💪🏼

Come the end of this year, she moves into the Senior category where I’m sure she’ll be a dominant presence!

Good luck Autumn 🙌🏻

Happy to be a small part in the preparation to get her ready.

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