The BDYMAP journal

Understand your body.
Move with confidence.

Straightforward thoughts on training, treatment and recovery. For the moments between your appointments.

From the treatment room · Loughton, Essex

Latest insight

Achilles tendon pain in runners and gym users

Tendon loading may exceed capacity after added running, hills, sprinting, jumping or heavy calf work. Reduce provocative loading, then progressively rebuild calf strength and running. Practical guidanceStart with a manageable change rather than complete rest or repeated painful testing. Record activity, symptoms and next-day response. An assessment can tailor exercise, technique and load; progress should be steady rather than based on a promised timetable. When to seek helpA snap, bruising,...

22 September 2026 · 1 min read

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12 articles

22 September 2026

Runner's knee: common causes and return-to-running guidance

Front or side knee pain can follow rapid changes in distance, hills, strength, recovery or surfaces. Reduce aggravating dose and rebuild with strength and gradual running. Practical guidanceStart with a manageable change rather than complete rest or repeated painful testing. Record activity, symptoms and next-day response. An assessment can tailor exercise, technique and load; progress should be steady rather than based on a promised timetable. When to seek helpLocking, giving way, swelling,...
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22 September 2026

Sports therapy vs physiotherapy: what is the difference?

Both assess movement and use exercise; physiotherapy spans wider healthcare, while sports therapy commonly focuses on musculoskeletal injury and return to activity. Ask about scope and experience. Practical guidanceStart with a manageable change rather than complete rest or repeated painful testing. Record activity, symptoms and next-day response. An assessment can tailor exercise, technique and load; progress should be steady rather than based on a promised timetable. When to seek helpSevere...
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22 September 2026

Hamstring strains: early management and progressive rehabilitation

Protect from sharp pain and sprinting initially; progress from controlled strengthening to faster running, cutting and sport drills. Check next-day response. Practical guidanceStart with a manageable change rather than complete rest or repeated painful testing. Record activity, symptoms and next-day response. An assessment can tailor exercise, technique and load; progress should be steady rather than based on a promised timetable. When to seek helpMajor bruising, swelling, defect, abnormal...
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22 September 2026

Returning to sport after injury: a staged approach

Progress from daily activity to conditioning, sport skills, training and competition. Set criteria for strength, range, running, drills and confidence; increase demands gradually. Practical guidanceStart with a manageable change rather than complete rest or repeated painful testing. Record activity, symptoms and next-day response. An assessment can tailor exercise, technique and load; progress should be steady rather than based on a promised timetable. When to seek helpSevere or recurrent...
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22 September 2026

Football groin and adductor injuries

Groin pain may involve adductors, hip, abdominal wall or other structures. Reduce provocative demands, then progress from isometrics to strength, running, cutting and ball work. Practical guidanceStart with a manageable change rather than complete rest or repeated painful testing. Record activity, symptoms and next-day response. An assessment can tailor exercise, technique and load; progress should be steady rather than based on a promised timetable. When to seek helpSevere trauma, inability...
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22 September 2026

Rotator cuff-related shoulder pain in the gym

This is a symptom description, not proof of a tear. Modify painful lifting and progressively strengthen the shoulder while reviewing volume and recovery. Practical guidanceStart with a manageable change rather than complete rest or repeated painful testing. Record activity, symptoms and next-day response. An assessment can tailor exercise, technique and load; progress should be steady rather than based on a promised timetable. When to seek helpTraumatic weakness, deformity, dislocation,...
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22 September 2026

Shoulder pain after bench press and overhead training

A load, range, grip, fatigue or recovery change may irritate the shoulder. Adjust weight, range, grip or tempo; rebuild strength and review programming. Practical guidanceStart with a manageable change rather than complete rest or repeated painful testing. Record activity, symptoms and next-day response. An assessment can tailor exercise, technique and load; progress should be steady rather than based on a promised timetable. When to seek helpA dislocation-looking shoulder, sudden weakness,...
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22 September 2026

Lower-back pain after deadlifts: technique, loading and warning signs

Back pain can follow changes in load, volume, range, fatigue or bracing. Pause painful heavy repetitions, stay gently active, then rebuild with lighter variations. Practical guidanceStart with a manageable change rather than complete rest or repeated painful testing. Record activity, symptoms and next-day response. An assessment can tailor exercise, technique and load; progress should be steady rather than based on a promised timetable. When to seek helpBladder or bowel changes, saddle...
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22 September 2026

Knee pain during squats: common contributors and training modifications

Load, volume, depth, speed, stance, ankle mobility and recovery may influence squat pain. Try less load or depth, slower tempo or supported variation. Practical guidanceStart with a manageable change rather than complete rest or repeated painful testing. Record activity, symptoms and next-day response. An assessment can tailor exercise, technique and load; progress should be steady rather than based on a promised timetable. When to seek helpLocking, giving way, swelling, inability to bear...
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22 September 2026

Ankle sprains: when to seek assessment and how rehabilitation progresses

Begin with relative protection and comfortable weight-bearing, then restore movement, calf and foot strength, balance, hopping and sport-specific direction changes. Practical guidanceStart with a manageable change rather than complete rest or repeated painful testing. Record activity, symptoms and next-day response. An assessment can tailor exercise, technique and load; progress should be steady rather than based on a promised timetable. When to seek helpInability to take four steps, bone...
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22 September 2026

What does sports massage do and when can it help?

Sports massage may offer short-term comfort from tightness and support relaxation alongside training. It cannot guarantee performance or fix every injury. Practical guidanceStart with a manageable change rather than complete rest or repeated painful testing. Record activity, symptoms and next-day response. An assessment can tailor exercise, technique and load; progress should be steady rather than based on a promised timetable. When to seek helpDo not delay assessment for trauma, marked...
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Your body deserves more than a guess.

Understand your body.
Move with confidence.