Insights & advice
Pain, injury and recovery, explained
Mobility vs Flexibility: Stop Training the Wrong One
Mobility vs flexibility, explained: why active range you can control beats passive stretching, what to train instead, and when stiffness needs checking.
6 July 2026 · 5 min read
Concussion in Amateur Sport: Red Flags and Return Timelines
Most concussions settle within two weeks. Learn the 999 red flags, the 24-hour rule, and when it is safe to return to sport.
3 July 2026 · 5 min
Shoulder Impingement: What Is Being Impinged and Why
Shoulder impingement is compression of the rotator cuff tendons under the shoulder blade. What causes it, what helps, and when to see a GP.
1 July 2026 · 7 min
Disc Bulge vs Disc Herniation: What Your MRI Actually Means
A disc bulge and a herniation are not the same, but neither always explains back pain. What the words on your MRI report mean, and when a disc matters.
29 June 2026 · 8 min
Central Sensitisation: When the Nervous System Amplifies Pain
Central sensitisation is when the nervous system amplifies pain after tissue has healed. What it is, where it shows up, and what genuinely helps.
26 June 2026 · 8 min
ITB Syndrome: Why the Outside of Your Knee Hurts When You Run
ITB syndrome is the most common cause of outer-knee pain in runners. What it is, how to tell it apart, when to see a GP, and what actually helps.
24 June 2026 · 7 min
Heat or Ice: When Each One Actually Helps
Heat or ice for pain? Use ice for fresh swelling in the first few days, heat for stiffness and muscle tension. A plain guide to choosing the right one.
22 June 2026 · 6 min
Tennis Elbow: Why Rest Alone Rarely Fixes It
Tennis elbow is a tendon overload problem, not just inflammation. Why rest alone rarely works and what progressive loading does instead.
19 June 2026 · 6 min
Best Osteopath in Luton: What to Actually Look For
How to choose a good osteopath in Luton: check GOsC registration, look for proper assessment and active rehab, and know what osteopathy can and cannot do.
17 June 2026 · 5 min
Sleeping Position and Back or Neck Pain: Best and Worst
The best and worst sleeping positions for back and neck pain, how to set up your pillows, and the red flags that mean it is more than your mattress.
15 June 2026 · 5 min
Pelvic Girdle Pain in Pregnancy: Causes and What Tends to Help
Pelvic girdle pain affects around one in five pregnant women. What causes it, what tends to help, and when to get checked. Plain advice from a Luton clinic.
12 June 2026 · 6 min
Does osteopathy hurt? An honest answer
Osteopathy is usually gentle and should not be painful. Some mild soreness for up to 48 hours afterwards is normal. Here is what to expect and when to worry.
8 June 2026 · 6 min
Return to Running After a Hamstring Strain: The Stages That Matter
How long before you can run after a hamstring strain, the stages of a safe return, how to tell you are ready for the next step, and when to see someone.
5 June 2026 · 7 min
Frozen shoulder: the timeline almost nobody warns you about
Frozen shoulder is painful and stiff for months. Here is the three-phase timeline, what helps, and when to see a GP, from a Luton osteopathy clinic.
1 June 2026 · 7 min
Lower Back Pain: The First 72 Hours Done Right
What to do in the first 72 hours of new lower back pain: movement, pain relief, red flags, and when to see someone. A plain English clinical guide.
27 May 2026 · 6 min
Chronic pain explained: not all in your head, and not just damage
Chronic pain is real, not imagined, and not always a sign of ongoing damage. What it is, why the nervous system keeps signalling, and what tends to help.
25 May 2026 · 9 min
Sciatica Treatment Luton: Causes, Diagnosis and What Actually Works
Sciatica treatment in Luton from an ex-Royal Marines osteopath clinic. Honest assessment, clear plan, same-week appointments. Book online from £75.
21 May 2026 · 7 min
Hip Flexor Tightness: Why Stretching Is Often Not the Answer
Most hip flexor tightness is protective tension or weakness, not muscle shortness. Stretching alone rarely fixes it. Here is what does work.
20 May 2026 · 7 min
Neck Pain From Screens: The Real Culprits Beyond Posture
Most neck pain that builds up at a screen is non-specific mechanical pain, not spinal damage. What actually drives it, what helps, and when to get checked.
18 May 2026 · 6 min
Osteopath vs Chiropractor: An Honest Comparison
Osteopath vs chiropractor: where they overlap, where they genuinely differ, what the UK evidence says, and how to choose the right one for your pain.
15 May 2026 · 6 min
Plantar Fasciitis: The Morning-Step Pain and What Shifts It
Sharp heel pain on your first steps of the day is most often plantar fasciitis. What actually shifts it, what does not, and when to see someone.
13 May 2026 · 6 min
MRI reports tell you less about your pain than your symptoms do
Most musculoskeletal MRI reports do not change what a clinician would recommend. NICE advises against routine imaging for ordinary back pain. Here is when to push for a scan and when not to.
12 May 2026 · 8 min
Sports Injury Clinic Luton: When to Get Help and What to Expect
Sports injury treatment in Luton from a Royal Marines-trained osteopath clinic. What to expect at your first session, common injuries, pricing, and how quickly to book.
4 May 2026 · 6 min
Deep Tissue Massage: What It Actually Does (And What It Can't)
‘I need a really deep massage. Like, really get in there.' I hear this a lot. And I understand the thinking. You're in pain, you're tight, so you want someone to dig in and break up whatever's c
25 February 2026 · 3 min
Osteopath vs Physio: The Honest Difference Nobody Tells You
‘Should I see an osteopath or a physio?' I get asked this all the time. And I'm going to give you an honest answer that most practitioners won't. It depends. But probably not in the way you thin
4 February 2026 · 3 min
Why Most Sports Massages Are a Waste of Money
I'm going to say something that might annoy a few people in my industry. Most sports massages are a waste of money. Not all of them. But most. And if you've ever walked out of a massage feeling tempor
28 January 2026 · 3 min
Your MRI Doesn't Mean What You Think
I've had this conversation six times this week. Someone walks into the clinic clutching a scan report like it's a court verdict. Disc bulge. Degeneration. Wear and tear. They've been told (or just ass
21 January 2026 · 3 min
Common Running Injuries Explained Part 2 - Tendinopathy, Plantar Fascia Pain and Shin Splints
As promised here is part 2 of our common running injury blog. Part 1 concerning knee injuries can be found here. Tendinopathies Beyond the knee, it is also very common to have tendon related pain on t
23 February 2021 · 6 min
Common Running Injuries Explained Part 1 - Knee Pain
The running community make up a relatively large percentage of our patients at Hardiman Performance. This means one of two things, either Luton, Hitchin and the surrounding areas are all extremely kee
10 February 2021 · 4 min
Tracking progress over time
Is Day to Day measuring get you off track? In this post I am going to quickly discuss tracking progress over time with rehab/pain recovery and my view of the best way to action this. The concept is al
28 May 2020 · 2 min
Pros and Cons of Virtual Appointments
Recover from injury whilst at home Something we have introduced more recently to the masses are video consultations. For this reason, I wanted to share my thoughts about the pros and cons of using vid
27 May 2020 · 11 min
Mindset around Pain/Injury Recovery.
Is your mindset slowing down your recovery? Something that I commonly discuss with patients is about how their mindset can impact their recovery from pain. In my opinion this is one of the most import
26 May 2020 · 6 min
How To Floss Your Sciatic Nerve
Fed up with Sciatica? Me too! This video will teach you how to use sciatic nerve flossing to help eradicate that horrible sciatic for good. Sit tight as this might be one of the most important few min
12 October 2016 · 2 min
Acupuncture For Shoulder Pain
Medical Acupuncture is just one of the modalities we use at the Hardiman Performance Clinic for the management of shoulder pain. Shoulder pain is complex but that doesn't mean it's treatment has to be
10 May 2016 · 2 min
How to Become a Productivity Machine
We all have limited resources, limited time and limited bandwidth. Our time is simply our greatest asset and making good use of that time (for whatever purpose you chose) is something many of us find
1 February 2016 · 9 min
What makes a healthy spine?
This spinal stuff is important. As an osteopath it's very important for me but ultimately it's vital stuff for you too! Your spine and skull are home to the most advanced piece of technology on the pl
23 January 2016 · 6 min
What to do when you have a crick in the neck
Picture the scene.... Monday morning 6AM....Alarm goes off......It's pitch black and you're thinking “Surely not that time already?” .....You yawn and go to reach for the phone and AHHHH!
14 January 2016 · 7 min
One way to ensure you get results
It's the new year and that mean's one thing and one thing only..... It's goal setting/resolution time for most (or for 37% of the British population not goal setting time). YES according to a recent s
6 January 2016 · 7 min
My 12 year drug addiction
Today I am going to share with you something I have never told anyone, ever. Something that is a secret and that I carry with me every single day. Something that alters every decision I make, changes
29 December 2015 · 5 min
What Conor McGregor taught us about injury recovery
If you haven't heard of Conor McGregor there is a high chance you have been hiding under a rock in the middle of nowhere for the last 2 years. Conor McGregor is the interim UFC featherweight champion.
11 December 2015 · 5 min
How to use a Foam Roller
For those of you who do not live under a rock I'm sure you have either used, seen or heard of a foam roller in the past. Have you ever been shown how to use one properly though? No I didn't think so.
6 November 2015 · 3 min
How Our Lack Of Movement Is Turning Us Into Zombies
People like to people watch. It is in our nature. It's a muscle we must exercise, a itch we must scratch. We are curious creatures. I am not immune to people watching. I admit to sitting in coffee sho
30 October 2015 · 7 min
Your Health Is Your Responsibility Not Mine
Can you think of the most important character trait you would like in your osteopath, physio, chiropractor, whoever? Friendliness, approachability, caring nature? The number 1 thing I would look for i
23 October 2015 · 10 min
The Back Pain Series
BACK PAIN SERIES My top 5 all time favourite stretches for back health. Get stuck in. Have a play with them and find one that works for you. Once you have found it, double down on it and master it. Th
15 October 2015 · 5 min
Looking At Your Pain From Another Angle For A Better Outcome
My pain stops me from going to the gym. I used to be able to play football with the kids but can't anymore because I know it will hurt my back. I had to can't run anymore because it was causing more d
8 October 2015 · 10 min
Shoulder pain and office work
The human frame was never designed to be based at a desk for 8 plus hours a day. Despite lack of design many of us, including myself spend long periods of time seated behind a desk staring at a comput
1 October 2015 · 9 min
How Your Tight Hip Flexors Cause Back Pain
I am no stranger to back pain. Having lived with chronic back pain for years I know exactly how crappy it can be for the sufferer. I know how crappy it can be for you. I won't mention any names but on
15 September 2015 · 5 min
How Over Investigations Can Lead To Chronic Pain
CHRONIC PAIN Classically chronic pain is defined as any pain which persists for 12 weeks or longer. How long is longer? As long as a piece of string........literally. Chronic pain can last anywhere fr
1 September 2015 · 10 min
Back to basics
We all love the details and the rocket science but let's be honest. We cannot build a house without solid foundations. These foundations are basic but essential concepts. Sometimes, its is powerful to
25 August 2015 · 7 min
What is an osteopath?
Recently, it has become more apparent to me that lots of you really have no idea what an osteopath is, does or how we can help you with your pain. I have been answering the question, “what is an
20 August 2015 · 5 min
Is your Migraine really a Migraine?
Migraines are one of the most common problems seen in GP practices and hospitals around the world. The intense nature of symptoms can be a real cause for concern, especially if you have not experience
14 August 2015 · 3 min
What is sciatica?
What is sciatica? Simply put Sciatica is pain into the posterior (back of) thigh and leg caused by chemical (inflammation) or mechanical (compression) irritation of the sciatic nerve (or nerve roots)
6 August 2015 · 4 min
Who to see for back pain
Back pain can be a pain in the bum.....quite literally. It can prevent us from doing what we want with our lives and enjoying the things that mean the most to us. We don't know whether to rest, take p
16 February 2015 · 14 min