Blog

Evidence-based articles on sciatica, recovery, and rehabilitation.

Best Sciatica Exercises: Evidence-Based Movements for Pain Relief

A physiotherapy-informed guide to the most effective sciatica exercises, including nerve glides, extension exercises, and core stabilization — with step-by-step instructions and safety notes.

McKenzie Method for Sciatica: How It Works and When It Helps

A detailed guide to the McKenzie Method (Mechanical Diagnosis and Therapy) for sciatica, including the key exercises, how directional preference works, and what the evidence says.

Plantar Fasciitis Exercises That May Help Heel Pain

Evidence-based exercises for plantar fasciitis, including calf stretches, heavy slow resistance training, and plantar fascia mobilization — with step-by-step instructions and safety guidance.

Rathleff Protocol for Plantar Fasciitis: The High-Load Strength Training Approach

A detailed guide to the Rathleff protocol — a progressive heel raise program that showed faster improvement than stretching alone for plantar fasciitis in a randomized controlled trial.

Rotator Cuff Exercises at Home: A Step-by-Step Rehabilitation Guide

Evidence-based rotator cuff exercises you can do at home to strengthen your shoulder, reduce pain, and support recovery from rotator cuff injuries — with clear instructions and safety guidance.

Sciatica Stretches That Actually Help: A Physiotherapy Guide

Not all stretches help sciatica — some can make it worse. This guide covers the stretches that physiotherapists commonly recommend, with instructions on how to do them safely.