Be your own physio: reduce injury risk and get DIY treatment hacks from the experts

New year, new routine? Whether you’re returning to exercise after a Christmas break or you’ve promised yourself to get fit following a long workout hiatus, it’s wise to avoid going full throttle on day one.

As a personal trainer, I see it all the time: clients push too hard too fast and often end up nursing an injury that requires them to slow down or worse, stop exercising entirely.

Although injuries can just be a part of being active – even the most seasoned athletes struggle to avoid these setbacks – most exercise-related injuries are preventable.

Poor form, especially in the weights room, as well as skipping warm-ups and cool-downs, are some of the biggest injury-inducing culprits, along with overloading your body before it’s ready.

If any of my clients do experience pain, I encourage them to stop all high-impact activity (I’m talking running and HIIT workouts in particular) and book an appointment with a physio, to help treat the pain and prevent it happening again.

However, physios come at a cost. So, there are some things you can try at home which may help you to keep your routine on track.

The injury: Runner’s knee

With 40 per cent of the UK population running at least once a week (according to research by SportsShoes), and over 50 million people in the United States running regularly, plenty of people are at risk of Patellofemoral joint pain, also known as runner’s knee. This refers to pain at the front of the knee or around the kneecap where it meets the thigh bone.

Doing too much, too soon – whether that’s mileage, speed or hills – overloads the joint and if your knee can’t tolerate this load, pain can kick in.

“Activities that increase the compressive load and therefore repetitive impact through the knee when it’s bent, can trigger symptoms,” says Julia Draper, physiotherapist and sports masseuse at The Running Room Battersea clinic.

This includes squatting, cycling, jumping and landing and even sitting for long periods with bent knees.

Prevent it:

New to running? Build up your volume and speed over time, to give joints time to adapt. This is especially true for any downhill running which Julia says places much higher forces through the kneecap.

Strength work is key, too. Exercises such as weighted squats, lunges and step-ups help strengthen quads, glutes and hips, so there’s less stress on the knee.

Before running, try dynamic warm-up exercises such as leg swings and light pogo jumps. These help wake up muscles and prepare them for impact. For leg swings, stand tall and swing one leg forwards and backwards like a pendulum. Do 10 to 15 swings on each side. For pogos, stand upright with legs fairly straight. Bounce lightly up and down, for 20 seconds, focusing on quick, elastic contacts with the floor.

DIY treatment:

Ignoring runner’s knee rarely works. “It often resolves quickly if it’s addressed early,” warns Julia. “If you feel pain starting, reduce high-impact load, but don’t stop moving completely. Try lower impact exercise such as swimming and temporarily avoid deep squats, stairs and downhill running. If your knee is sore after activity, apply ice for 10 minutes."

Julia also recommends activating key muscles that stabilise the knee, helping to reduce strain through the joint when you do return to impact. Try glute bridges: lie on your back, knees bent and feet flat on the floor. Drive your hips up, squeeze at the top, then lower down.

The injury: Achilles tendinopathy

A tight, sore feeling just above your heel might not necessarily be tight calves; instead, it could be an early sign of Achilles trouble.

“Achilles tendinopathy is an overuse injury causing pain, stiffness and reduced function in the Achilles tendon, which connects the calf muscles to the heel bone,” explains Julia. It’s commonly triggered by activities that repeatedly load the tendon; think running, jumping, fast walking and stair climbing.

“The Achilles has a limited blood supply, so recovery can be slow and symptoms can linger for months or even years, if pain is ignored,” warns Julia.

Prevent it:

Balance harder training days with recovery days and avoid sudden changes in footwear as this can place extra strain on the tendon. Instead, transition into any new shoes gradually.

“Strength training the calf muscles regularly helps improve tendon resilience,” adds Julia.

Try eccentric heel raises: stand on the edge of a step with both heels hanging off. Rise up onto your toes, then slowly lower down on one foot. Repeat 10 times on each foot.

Before exercising, Julia recommends ankle mobility and calf activation exercises. Try ankle circles, slowly circling one ankle in both directions for 30 seconds.Double-leg calf raises can also wake up your calf muscles and prepare the Achilles for exercise. Stand tall, rise up onto both toes, pause for a second at the top, then lower with control. Do 15 reps.

DIY treatment:

Feeling a twinge? Immediately reduce any aggravating activities, but avoid complete rest.

“Begin pain-free calf loading, such as double or single-leg heel raise holds,” advises Julia.

Stand with both feet on the floor and lift your heels slowly, holding at the top for 10 to 20 seconds. If the pain is bearable, try single-leg versions too.

The injury: Hamstring strain

The muscles on the back of your leg might be big and powerful, but they’re often undertrained and understretched, leading to injury.

“Sprinting, kicking, sudden acceleration or bending forward when fatigued are classic triggers,” says James Davies, osteopath and author of Back in Ten: The 10-Minute Method to Transform Your Back and Eliminate Pain (out April 2026).

In the gym, poor deadlifts are a classic hamstring saboteur. You might feel a sudden, sharp pain at the back of your thigh along with a popping or tearing sensation. Hamstrings can feel weak or tender and it might be hard to bend your leg.

Prevent it:

Women especially should focus on hamstring stretches before exercise as they usually have higher quad to hamstring strength compared to men, meaning hamstrings can be underprepared for exercise and therefore, pick up injuries.

Try leg swings before exercise. Post exercise, go for static (still) stretches such as a seated forward fold; with legs extended, hinge forward from the hips, reaching towards your feet (or shins). Hold for 10 to 20 seconds.

DIY treatment:

Felt a pull or sudden tightness? Stop and assess. There’s a difference between hamstring pain and hamstring discomfort.

“Discomfort can be part of recovery, after a heavy weights session for example. Sharp or worsening pain is a signal to reduce your activity,” says James.

“Once the sharp pain has settled, sit on a chair or sofa with weight resting through your sit bones and both feet on the floor. Place your fingertips underneath the back of your thigh so you can feel the hamstring muscle and find a tight spot. Apply a little pressure and slowly straighten and bend your knee.Keep the movement small, controlled and relaxed.”

Introduce exercise again, slowly. “A big reason people reinjure hamstrings is that they go from zero straight back to full intensity,” warns James.

The injury: Lower back pain

A huge 49 million Brits suffer from back pain, according to the British Chiropractic Association. Lower back pain specifically usually stems from weaknesses in other areas such as tight glutes, hip flexors or hamstrings, according to Carlo Scozzaro, a sports and exercise rehabilitator. This puts strain on the lower back.

“Poor form during weighted exercises such as deadlifts or squats can really hurt your back, too.”

Prevent it:

Stretches that target your glutes or hamstrings are best. Carlo recommends pigeon pose for glutes: start in a high plank, bring your left knee forward towards your left wrist, extend the right leg back and lower hips gently, holding for 30 seconds. Repeat on the other side.

For hip flexors, try a half-kneeling hip flexor stretch. Kneel on one knee, shift your hips forward until you feel a stretch at the front of the hip.

WFH? “Make sure you're not sitting down for too long as this can tighten up the hamstrings. Keep your screen at eye level, feet flat on the floor, back upright, not slouching,” says Carlo.

DIY treatments:

Applying heat to your lower back can help relax tight muscles. “Hot baths, a sauna or a steam room can help,” says Carlo.

Try light stretches too, such as the ones above.

The injury: Rotator cuff injuries

Your rotator cuff, a group of muscles and tendons that surrounds your shoulder, can be damaged by repetitive gym training, swimming and lifting weights.

“Rotator cuff injuries usually develop gradually rather than from one dramatic incident,” says James.

Prevent it:

Posture plays a big role in shoulder pain. “If your shoulders are habitually rolled forwards, your chest stays closed and your chin drops down, the shoulder loses freedom and space to move,” says James. In the gym, this increases the risk of injury during upper body moves.

Avoid long periods of sitting and regularly open your chest. Try a banded pull-apart: hold the end of a long resistance band in each hand and pull the ends apart to squeeze shoulder blades together. Aim for 10 slow reps.

DIY treatment:

Once or twice a day, try a few reps of an assisted shoulder abduction using a broom.

“This gently improves shoulder movement while keeping the painful shoulder relaxed,” says James.

“Stand upright holding a broom or mop handle vertically. If your right shoulder is the painful side, place your right hand at the top of the broom with the palm facing up. Relax the arm.

Your left hand grips the broom lower down, with the palm facing down so the fist is visible on top. This is the driving arm.

“Keep your body still and relaxed, use your left arm to push the broom upwards, which gently guides your right arm up and out to the side, away from your torso. Move slowly and do not force the movement or push through pain. Then, lower the arm back down in the same smooth way and repeat.”

When to see a professional

Across the board, you should stop exercise and seek help from a GP or physio if symptoms aren’t improving.

“If your pain lasts longer than four weeks, is getting worse, or starts to affect everyday activities such as walking, it’s time to see a physio or GP,” Julia advises.

While being your own physio can feel empowering, knowing when to hand things over to an expert could stop your pain from becoming a longtime injury.

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