Sports Injuries Recovery - Alba Physiotherapy help you get back to fitness

Sports Injuries

How to Get Back to Fitness and Stay Fit After a Frustrating Injury That Keeps You from Running, Cycling, Riding or Gym Work and Prevents You from Enjoying Your Sport.

It happens all the time, training is going good, you’re just starting to feel everything come together and injury or niggly injuries start to kick in. We try to ignore it, maybe avoid doing that exercise or give yourself a few days off! But when you get back to it, it’s the same as ever and often, feels worse and WEAKER!

Does this sound Familiar to what’s happened to You?

Unfortunately, this is a scenario we hear all the time at Alba Physio. In fact, we see sports injuries ALL year round at our Alba Physiotherapy Clinic in Inverness. It can be really frustrating and disheartening for any person trying to stay fit and active when injury sets in. It can rapidly progress to being unable to get back to training and very quickly, fall behind and your fitness and strength progress suffers. If this sounds like you, you’re not alone. It also can be really confusing to know what to do to help it. Unfortunately, in today’s world, we have an abundance of information. BUT which is confusing, add to the fact that you will have been told different things, by different people. Unfortunately, not all of it is either TRUE or HELPFUL. 

I have spent over 10 years working with everything from world level athletes to weekend warriors. I've seen just about every type of injury you can get, and know exactly what it is you need to be doing to get it to recover. We get our professional athletes on a program as soon as the next day, no matter how big or small the injury is! Unfortunately, the rest of us wonder why, after weeks and months it has not only gotten worse, you’ve also gotten out of the great routine you were in for training and finding it hard to get back into it.

'See how it goes...'

Another scenario we see regularly is that you have tried pain killers and ‘Rest’ to ‘see how it goes’. Some of our patients have followed these guidelines completely. But have found that often 6 weeks later, they end up returning to the Doctor as it hasn’t gotten better. We have patients who have then used stronger pain killers, MORE rest, Different Pain killers, less rest and so on! They find themselves in a horrible cycle of pain, frustration and quickly feeling like they have run out of options. The problem is that complete rest for example for ankle sprains, hamstrings pulls, shoulder AC joint problems, runners knee etc is often NOT the right option with sports injuries.

If you don’t know what the right thing to do for this, and often you have tried and followed several bits of advice…. Sports injuries can be really confusing and frustrating. It creeps into every aspect of your life. Sadly, it often adds to those feelings of ‘hopelessness’ and ‘frustration’ making the list even longer of things that ‘just didn’t work for you’. We often see many patients who feel that they need to ‘accept and put up with their pain’ as it’s here to stay forever.

Do You Ever Feel This Way?

If You’re Currently living with and Suffering from a Sports Injury, go through this quick check list to see if any of these reasons are causing your Pain to last longer:

  • 1. You thought and hoped it would just go away on its own
  • 2. You have gone to the GP’s often a few times. Tried to Rest and taking the painkillers, but it’s hard to rest and although the pain killers helped for a short while, your Knee pain was just as bad when they wore off and Knee pain struck again. …. Added to that just made you feel horrible so you couldn’t keep taking them all the time.
  • 3. A friend in the club, family member or even a therapist told you that EVERYBODY gets niggles and injuries, especially when you are ‘getting older’. You should do what they did, just accept it and get on with it.
  • 4. You have tried other sports Therapists, Physios, and complimentary techniques but nothing they could do or advice seemed to help
  • 5. Tried exercises from the internet and even tried going to a personal trainer, but those exercises made your Knee pain worse
  • 6. You tried to Rest as you hadn’t been able to give that a proper go when you were told to initially. It ended up making your Knee even more stiff and more tight!!
  • 7. You’ve tried a few ‘massages’, some very painful and some relaxing- all of which you thought should help as no pain no gain…. but they didn’t do anything to fix it in the long term…

We'd love to hear from you...

If any of these happened to you- we would love to hear from you by inviting you to book a call to chat with one of our Sports Injury physios at our Alba Physiotherapy Clinic in Inverness to find out what you can do to finally help your Sports Injury. The great thing about trying things that haven’t worked, (and we forget about this positive), is that you are one more step closer to finding out the thing that does work! We see this ALL the time, we cut the steps out and get onto helping you feel a lot better.

Click the link below to book a call with our Sports Injury Physio to get some solid advice over the phone. At Alba Physiotherapy, it is our passion to help people in pain and discomfort, get back to the live they loved to lead. This call is complimentary with no cost and no obligation to book appointments. We want to help you make the right decision about what to do next that’s best for you.

What can I do to get rid of MY Sports Injury as Quickly as possible?

Here’s 4 things to try today:

  • 1. Firstly, we get caught in a cycle where we can’t decide about getting help. You have tried things; they haven’t worked so patients often find themselves living with issues and hoping they go away. We put off deciding about getting help. Suddenly finding ourselves 6 months down the line, nothing has changed except how limited you are in what you do. It’s important to decide about getting help, today.
  • 2. Next, and most importantly…. If you’re going to try exercises- get the RIGHT exercises! Doing the Right Exercises, at the RIGHT time can help to reduce problems. Get you moving more freely AND helping to PREVENT issues getting worse, and causing other joints to get sore. It is worth noting at this point, there are some cases where exercises are NOT what you need depending on your stage of recovery. Speak to your Physiotherapist to find out what you should or even shouldn’t be doing.


  • 3. Resting and Avoiding training can be an important part of treatment, but not for extended periods of time. For our bodies to recover it needs to move, but the correct movement is essential. The right advice on how to combat this along-side hands-on treatment can get you healthy and active again quickly. It is also imperative to tackle any compensatory mechanisms need to be ironed out.
  • 4. Get physiotherapy that includes lots of treatment options including ‘hands-on’. Physio Is proven to help people who have suffered a Sports Injury to get back to activity quickly. At Alba Physiotherapy, it is one of the TOP problems we see DAILY. If your Sports Injury is affecting how much you can do, and most especially affecting you Physio can help get you back to living life, the way you want to as soon as possible.

Find out more...

If you would like to know how Alba Physiotherapy in Inverness can help you get You Back on Track, we would love you to join us for a Free Discovery Visit. This is a 20-minute consultation with a Sports Injury Physiotherapist to discuss your issues and the impact it is having. It is ideal for someone who is nervous about coming to Physio, is unsure whether this is the right option for them AND you want to find out what is wrong- with no obligation or commitment to further treatment. Our goal at Alba Physiotherapy is to get you back quicker. If we think that Physio is NOT right for you, we will tell you.

Here Are some of the Things our Patients with Sports Injuries have reported that we have done for them within a few sessions

  • "I came off my bike on the easiest of runs down. It wasn’t a major fall just something silly. I felt my shoulder, but still laughed about it with my mates. I thought a week off the bike would do the trick. Unfortunately, 3 weeks later it was getting any better and I started getting neck pain. By the time I decided to get Alba Physio to have a look at it, I had started using my other arm at home for jobs and the time off the bike was driving me mad. 
  • My season was flying out the door. I had tried everything but nothing whatsoever helped, in fact I felt worse…unfit and weak as well as sore. Within 20 minutes I knew what the issue was. I knew why it was still an issue and what we were going to do about it. The Alba Physio team looked at everything as it was crucial all my asymmetries and compensations were sorted by the time I got back on the bike. I thought I was going to have to forget about the season completely but not only did I get back on the bike again but also managed a few enduros! I learned that time off the bike, does not help to get you back ON the bike’"

Plagued with injury...

  • "I have always been plagued with going over on my ankle. Now it happens so easily I forget that I’ve even done it. It was starting to really impact my running and I was tensing up if I had to run on slightly uneven surfaces. I was getting into a frequent cycle of having to rest up, then gently build up to get my fitness back and then it would go again. I never seemed to get myself as fit as I used to be.
  • I had been to physio after the second time, did my exercises and all that I was advised but didn’t even think I needed to do something else. The exercises I had been given were too easy to do at this stage so I didn’t even bother with it. 1 session with Alba Physio and I knew I was finally on the right track. I knew exactly what to do, when to do it and how to make sure it stayed getting better. 6 months down the line and I’m finally running the routes I love running, without pain, or instability or worry. I wish I had known all of this years ago."

Last hope...

  • "Why I first came to Alba Physio I felt it was last hope. I was on the waiting list for orthopaedics but was unsure what they were going to offer me apart from an operation. The X-ray showed a few things, but not enough to explain the pain I was regularly getting in my knee, and by the time I saw the physios, I was also getting Back pain AND my other knee decided to kick off as well. After the first session, I felt so relieved AND my knee and back felt better. I learned about what was actually happening, why it happened AND most importantly for me How to get back out on the golf course. I wish I had come sooner and tell everyone I meet that is suffering to get it sorted, Why wait?’"

If you would like to know more and enquire about Cost and Availability we have at Alba Physiotherapy, please click the button below and fill in a short form:

What Other People Are Saying About Alba Physiotherapy

"There's nothing to be skeptical about - there's no magic goes on... it's pure physical, hands-on treatment which I don't believe you can get on the NHS any more"



"I was waking up like seven times through the night which was really debilitating because the most minor movement would wake me, it was so uncomfortable"



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