As an osteopath I regularly see clients that like to exercise whether that's a park run, ice hockey, powerlifting or some other activity. If they have an injury they will often ask if it's safe to continue training.

The answer that I always give is that "it depends"...

Welcome to the Pain Free Living Podcast with me, your host Bob Allen. I am an osteopath who has been successfully treating people's pain problems since 2008.

This week's podcast covers what "it depends" on and why "no pain, no gain" is a useless myth.

Should You Stop Training?

Bob highlights the fact that pain during or after activity, especially if it’s getting worse, should never be ignored. The common solution to pain problems like this is to rest which usually resolves the problem temporarily but the pain often comes back on restarting training as the issues causing it have not been addressed.

He also emphasises the need to take note of persistent pain, as continuing to train can aggravate any muscle and joint problems and will delay your recovery.

Case Study: Marathon Runner

Bob shares a story of a client training for a charity marathon who developed hip pain after increasing his mileage too quickly. Despite initial reluctance, he had to defer his event to allow for proper treatment and recovery. With a tailored rehab plan and hands-on osteopathic care, he was able to start running again and with the knowledge to avoid the same problems occurring in the future..

It Depends: Individual Assessment is Key

There is never a one-size-fits-all answer to an injury and Bob stresses the importance of getting a professional assessment to determine the cause of pain and the best course of action. Sometimes, modifying or temporarily stopping the activity is necessary for long-term improvement.

Expert Guidance Matters

Bob urges anyone experiencing pain to seek advice from a qualified professional who can diagnose the issue and guide recovery. There is no need to “put up with it” when effective help is available i.e. don't become a victim of the Region-Beta paradox

Why Listen?

Whether you’re a runner, gym-goer, or just trying to stay active, this episode offers practical, evidence-based advice on managing pain and training smarter. Bob’s approach is supportive, realistic, and focused on long-term health.

Get In Touch or Book a Free Assessment

If pain is holding you back, contact Bob Allen at Pain Free Living in Northampton for a free 15-minute assessment and expert advice on getting back to what you love.

Share this episode with friends, especially runners gearing up for marathon season, and leave a comment if you found it helpful!

Takeaways:

- Listeners are advised that persistent pain can indicate a worsening condition, and the need to reevaluate their training routine and highlights the need for proper recovery.

- The podcast discusses the need to assess when pain occurs during exercise to identify the best modifications to training. It underlines the fact that ignoring pain can make the underlying issues worse and can lead to more significant problems in the future.

- Listeners are encouraged to find knowledgeable healthcare professionals who can identify and provide tailored advice and treatment for their specific injuries.

More about Bob

You can find out more about Bob and why he became an osteopath here https://bit.ly/BobsOsteoStory

Sign up for his very popular Monthly Pain Free Living newsletter here https://bit.ly/PFL_newsletter_signup

If you want to follow Bob on social media, this is the place for you https://linktr.ee/Painfreeliving

Everyone knows that ice is good for managing pain but most don't know how it works or when to use it.

There are many protocols for using ice ranging from old skool RICE (rest, ice, compression & elevation) to the latest PEACE & LOVE (Protection, Elevation, Avoid anti-inflammatories, Compression, Education & Load, Optimism, Vascularisation, Exercise).

I will cover the difference in approaches in another podcast but for now let's look at when you should use ice and when you shouldn't.

In this episode, I explain when ice can be helpful, its physiological effects, and the trade-offs involved, providing clear, actionable advice if you are dealing with pain or injury.

When to Use Ice

Ice is most beneficial immediately after an acute injury-such as a sprain, fall, or sudden trauma when swelling, redness, and pain are present. Applying it in the first 48–72 hours can help control excessive swelling and help to numb the pain.

How Ice Works:

Ice causes vasoconstriction (narrowing of blood vessels), reducing blood flow, swelling, and inflammation. It also dulls pain by slowing nerve signals.

The Trade-Off:

While ice can reduce pain and swelling, it may also delay the body’s natural healing process by slowing inflammation, which is crucial for tissue repair. Prolonged or excessive icing can lengthen recovery time and, in rare cases, cause tissue damage.

Best Practices:

Use ice for 10–20 minutes at a time, wrapped in a damp towel never apply directly to skin. Allow at least 30 minutes between icing sessions.

Ice is most effective within the first 48–72 hours post-injury

Avoid icing if you have certain conditions (e.g., diabetes) or impaired sensation.

When Not to Use Ice:

For muscle tears or injuries with minimal swelling, ice may not be beneficial and could hinder healing. After the initial 2–3 days, focus shifts to restoring blood flow and promoting natural recovery.

Latest Guidelines:

Recent approaches (e.g., PEACE & LOVE) emphasize protection, education, and gradual loading over prolonged icing.

Ice is a good tool for temporary pain relief and swelling control, but not for accelerating healing.

For detailed protocols and contraindications, see the links in the show notes.

Takeaways

• The application of ice can be beneficial in managing acute injuries, particularly when swelling and inflammation are present.
• While ice can provide temporary relief from pain, it is crucial to understand that it can also slow down the healing process.
• Individuals with conditions such as diabetes should exercise caution when using ice for pain management.
• Understanding the trade-offs of using ice versus heat is essential for effective pain management.

More about Bob

You can find out more about Bob and why he became an osteopath here https://bit.ly/BobsOsteoStory

Sign up for his very popular Monthly Pain Free Living newsletter here https://bit.ly/PFL_newsletter_signup

If you want to follow Bob on social media this is the place for you https://linktr.ee/Painfreeliving

You have woken up with a sore neck, thrown something, and hurt your shoulder or twisted your ankle, then gone straight onto the Internet looking for the best way to treat the problem.

These days, when we have an injury, we either ask Dr. Google, YouTube, or Tik Tok for a solution, and we are guaranteed to get thousands of options for what to do next.

Welcome to this week’s episode of the Pain Free Living Podcast with Bob Allen, your friendly neighbourhood osteopath and pain management expert.

Today, we’re looking at the benefits of heat therapy for sorting out your muscle and joint problems. Using heat is a natural and effective approach for pain relief, which can also help improve your flexibility and speed up injury recovery.

Benefits of Heat Therapy

Applying heat to sore muscles or stiff joints increases blood flow, delivering more oxygen and nutrients to the affected area and taking away inflammatory products and carbon dioxide. This helps reduce pain and joint stiffness, and relaxes muscle spasms, making it ideal for chronic problems like arthritis, fibromyalgia, and old injuries.

Heat therapy can be as simple as a warm shower, a heat pad, or a soak in a hot bath. By helping your muscles relax, heat improves joint mobility, making daily activities and exercise easier and more comfortable. Also, regular heat therapy can lead to significant improvements in pain and function for people with chronic muscle and joint problems.

Things to know before using heat

While heat therapy is generally safe, it’s not suitable for everyone or every situation. Avoid using heat on acute injuries (less than 72 hours old), areas of recent redness and swelling, open wounds, dermatitis, or infections, as it can worsen inflammation and delay healing.

Also, if you have impaired sensation due to problems like diabetes, circulatory problems, or heart conditions, you should get advice from a healthcare professional before using heat therapy.

Limit heat treatment to 20 minutes at a time and make sure the temperature is warm rather than hot to prevent burns. If you experience increased pain, redness, or skin changes, remove the heat source immediately and seek advice.

Takeaways

• Heat therapy is a cheap and effective solution for relieving muscle and joint pain and improving flexibility.
• It is ideal for chronic problems like arthritis, fibromyalgia, and old injuries.
• Avoid applying heat to recent injuries where there is swelling and inflammation or altered sensation due to problems like diabetes.

More about Bob

You can find out more about Bob and why he became an osteopath here https://bit.ly/BobsOsteoStory

Sign up for his very popular Monthly Pain Free Living newsletter here https://bit.ly/PFL_newsletter_signup

If you want to follow Bob on social media this is the place for you https://linktr.ee/Painfreeliving