Ben Fedrick Injury Therapy

07/08/2025

💤 Quick Tip: Sleep Consistency = Recovery Power

Want faster recovery, better sleep, and less pain?

✅ Go to bed and wake up at the same time every day — yes, even on weekends!

Why it matters:
• 🧠 Improves sleep quality, not just quantity
• 🏃‍♂️ Enhances muscle repair and athletic recovery
• 🛌 Regulates your body clock (circadian rhythm)
• ⚖️ Helps manage pain sensitivity and inflammation

🕒 Consistency builds rhythm, rhythm builds resilience.

Start tonight — your body will thank you tomorrow.

06/08/2025

SLOW DOWN!

When recovering from neck pain, slow and controlled movement is essential. Unlike quick or forceful motions, gentle exercises help retrain the nervous system, improve joint stability, and prevent further strain. Precision matters more than intensity—it's about building strength and mobility with awareness. Rushing through rehab can reinforce dysfunctional patterns or trigger flare-ups.

Instead, slow movement promotes deeper neuromuscular control, better posture, and long-term recovery. In rehabilitation, how you move is just as important as what you do.

I recently treated a gentleman who had been told to do 40 repetitions of certain neck exercise and recalls no advice regarding speed at which the exercise should be performed. Essentially just giving himself whiplash and making things worse. When we slowed everything down and reduced the reps his symptoms improved drastically. Right exercise, wrong tempo.

25/07/2025

Pain Myth Busting: The area of pain is the problem — NOT always true.

As a mentor of mine Perry Nickelston once said 'STOP chasing pain!'

It’s easy to assume that the spot where you feel pain is the exact place causing the problem. But often, that’s not the case.

Sometimes, the painful area is actually one of the strongest parts of your body—but it’s been under so much pressure, compensating for other weaknesses or imbalances, that your brain finally sends an urgent message: “No more! Help!”

Pain is your nervous system’s way of protecting you, signalling that something isn’t working as it should—often because other parts of the body aren’t pulling their weight.

Understanding this can be a game-changer for long-term pain management. Instead of just treating the painful spot, the focus shifts to finding the root causes—imbalances, movement patterns, or weaknesses elsewhere—that have overloaded the painful area.

If you’re stuck with pain that won’t quit, remember: the problem might be somewhere else entirely.

24/07/2025

Just a quick reminder—hydration really does matter, especially if you’re dealing with long-term pain.

It’s easy to overlook, but even mild dehydration can make pain feel worse. When we don’t drink enough water, our tissues become less flexible, recovery slows down, and inflammation can creep up.

Whether it’s back pain, joint pain, or chronic conditions like arthritis or disc issues—being properly hydrated helps your body move and heal better. It keeps your tissues nourished and your system running smoothly.

But let’s be honest… remembering to drink water regularly isn’t always easy.

So I’m curious—what tricks do you use to stay on top of hydration?
💧 Water bottle always nearby?
💧 Alarms or reminders?
💧 Tying it to meals or certain times of day?

Drop your go-to strategies in the comments—your tip might just help someone else stay more consistent too!

23/07/2025

Chronic pain can be really tough.

It often lasts well beyond the expected healing time (12+ weeks) and sometimes there’s no clear injury to point to. It can feel frustrating, exhausting, and even lonely. But it’s not “in your head.”

Chronic pain is often linked to changes in how the nervous system processes pain signals. So it’s not just about treating the pain—it’s about understanding why it’s happening.

The good news? With the right mix of movement, education, and lifestyle support, pain can be managed—and life can feel good again.

I’ve worked with so many people dealing with herniated discs and ongoing back pain—helping them move better, feel stronger, and get back to doing the things they love.

But I get it on a personal level too.

When I first struggled with back pain, my GP told me:
“You’ve got this forever—just make sure you protect your back.”
That moment stuck with me. It could have made me give up.
But instead, it lit a fire.

Because I didn’t want to just “protect” my back—I wanted to understand it and build trust in it again. That’s exactly what I now help others do every day.

If you’re living with chronic pain, you’re not alone. And you don’t just have to “live with it.” Things can change.

Feel free to reach out if you’re ready to take that first step.

18/07/2025

🌟 Client Win 🌟

“I was holding out for the NHS to remember, but I fell through the cracks… and luckily found Ben.”

This lovely client had been dealing with a shoulder that’s been dislocating for over 15 years. After their latest episode, they realised something had to change — or they might have to give up certain movements and sports altogether.

We didn’t work together for long, but the results were amazing:
👉 The pain is gone
👉 The fear of it dislocating again is fading
👉 And most importantly — they feel ready to get back to the sports they love (the “riskier” ones included!)

They told me, “With all due respect to the NHS, I wouldn’t have received the personalisation and depth of care I got here.”

That means the world. I want everyone who walks through my door to feel seen, heard, and supported with care that’s tailored to them.
If you’ve been putting up with something for too long, you don’t have to wait for it to get worse. Let’s talk.

💬 Drop me a message if you’re ready to get back to the activities you love.

16/07/2025

'It is like working in the stock market'

Rehab isn’t always a straight line. Your pain (or trades) can go up and down.

When you’re doing rehab exercises, it’s normal (and often necessary) to feel some discomfort—but you should never push into pain.

If something hurts while you're doing it, it doesn’t always mean it’s bad for you. It might just mean you're doing too much, too soon, or not moving with enough control.

And sometimes, things feel fine at the time… but you feel it the next day. That’s part of the process too.

When it comes to long-term issues, trial and error is completely normal. Think of it as investing in something you believe in but you don't expect immediate returns.

Learning what works for your body takes time—and that’s okay.

Keep listening, keep adjusting, and keep going. Things will start to trend upwards.

You’re doing better than you think.

15/07/2025

If you’ve been in pain for a long time, this is for you.

You’ve been dismissed. Told it’s in your head.

You’ve tried everything—and nothing really helped.

I’m not here to sell quick fixes. I’m here to help—genuinely and without pressure.

Here’s how I work:
✔️ No hard sell—if it feels right, we move forward together.
✔️ If it’s not a fit, that’s okay too.
✔️ Your long-term wellbeing always comes first.

This is about helping people find real relief and trust their bodies again.

If that resonates, I’m here. 💬

15/07/2025

11/07/2025

🧠 Pain Myth: “If I have pain, there must be damage.”

❌ Not always true.

Pain is your brain’s way of protecting you — not just a damage detector. You can have pain without injury (like phantom limb pain), and injury without pain (like many imaging findings in pain-free people).

🔎 The brain considers many factors when deciding whether to produce pain — stress, fear, past experiences, and even sleep can turn up the volume.

✅ Understanding this helps people move with more confidence — and focus on what the body can do rather than what it might fear.

Bottom line: Pain ≠ damage. It’s a call for protection, not a diagnosis.

10/07/2025

"Why do I still feel pain if nothing's 'wrong'?"

This is one of the most common — and frustrating — questions I hear from clients, especially when they have had imaging returning with nothing but ‘usual wear and tear’.

Here’s the truth: Pain isn’t always about damage. It’s about protection.

Your brain’s job is to keep you safe, keep you alive, but sadly not to keep you happy!

When you’ve been through an injury, your nervous system can become hypersensitive. Even once tissues have healed, your brain might still be on high alert — sending out pain signals to protect you, even when there’s no ongoing harm.

This is called central sensitization — and it’s real.

Your system has learned pain. But the good news? It can unlearn it too.

Through the right rehab, education, and consistent, graded exposure to movement, we can help calm that sensitivity, build trust in your body again, and start retraining your brain’s protective system.

Healing isn’t just about muscles and joints — it’s also about the messages your brain is sending.

If this resonates with you, you’re not alone — and there’s a way forward.

27/03/2025

Thought I’d find out what AI thought of my business (obviously I wouldn’t post unless positive 🤣). Sums it up nicely!