You are not alone if you have ever been to a medical appointment and left it feeling frustrated and confused.

As an osteopath, I regularly see clients who have no idea why they are in pain because their healthcare professional has used lots of jargon and complex medical terms to explain their treatment.

In this podcast episode, I share some practical strategies to help you get the most from your medical appointments, ensuring you leave with an understanding of what your problems are and how they are going to be addressed.

The most important point of any medical consultation is that it is a two-way process, where you should be actively involved and empowered to ask questions, but in my experience, this rarely happens.

Following the advice in this podcast should ensure a successful consultation, based on clear communication and practical advice, meaning you fully understand your diagnosis and treatment plan.

Takeaways:

Bring Support: Take a friend or family member to your appointment to help remember details and compare notes afterward.

Record or Take Notes: If attending alone, ask permission to record the session or jot down important terms and instructions for later reference.

Ask Questions: Always ask for clarification if you don’t understand something, and if explanations remain unclear, keep asking or research terms afterward.

Symptom Diary: Before your appointment, keep a diary of your symptoms and what aggravates or relieves them. This helps your practitioner provide more accurate advice.

Discuss Treatment Plans: Be proactive and ask about the goals of your treatment, alternatives if current approaches aren’t working, and ensure you understand the next steps.

I hope that this podcast helps you to leave every consultation informed and confident, ready to maximise the benefits of your medical appointments and supporting your journey to pain-free living.

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

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

Did you know that unless you have had a trip, fall, or some other trauma, there is a good chance that your knee pain is not due to a problem with your knee.

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.

In this episode, I cover the topic of knee pain, which is a problem that I treat almost as frequently as low back pain, especially with older clients.

While I will always be a huge fan of the NHS, the management of knee pain is generally not great. The options offered are generally anti-inflammatories, physiotherapy, steroid injections, an operation, or being told there is nothing that can be done, so live with the pain.

Typically, people come to see me as a last resort, but I have successfully helped the majority of them avoid injections or an operation with some hands-on treatment and targeted exercises.

I will discuss how ankle health is very closely linked to your knee function and how an ankle issue can often be the cause of a knee problem, especially where there has never been a direct knee injury.

Real-life cases of non-traumatic knee pain that I have treated include one caused by the poor rehab of an ankle sprain and a case caused by a fibula (outside of your shin bone) problem. I discuss these cases in more detail, covering how they were identified and resolved.

These examples highlight the importance of a holistic approach to treatment with a detailed diagnosis and effective rehab rather than just treating symptoms.

Takeaways:

• Knee pain can often happen without a previous injury, gradually developing with no apparent cause.
• Compensatory movements from an old ankle injury can lead to knee and/ or hip pain over time.
• Correct diagnosis is crucial; often, knee pain is a symptom of another issue.
• Rehabilitating ankle injuries properly is essential to prevent knee pain and other complications.
• Depending on the cause, balance and strength exercises targeting the ankle can effectively resolve knee pain

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

Did you know that your psoas hip flexor could be a source of your hip

and groin pain?

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

During that time, I have treated a few clients who came to me with hip and groin pain with no clue why, after many examinations, including MRI scans. The results of all the testing came back negative, so they generally came to me while still in pain with no idea of what to try next. Most of their issues were a result of an undiagnosed psoas hip flexor problem, which resolved after a few treatments together with some specific exercises.

The primary focus of today's podcast is the psoas, looking at the anatomy and functionality and what can happen if things go wrong.

Your psoas muscle is a long, ribbon-shaped muscle that starts either side of your spine and runs through your pelvis to the top of your thigh bone. Its key role is hip flexion, i.e. helping bring your upper leg towards your body or helping you bend forward when you are standing. It can also help with side bending your upper body when the muscle on one side contracts

Due to the complex attachments of the psoas muscles to your spine and thigh bone, the symptoms of any problems can vary significantly ranging from low back pain when you go from sitting to standing or lying down to sitting up, pain in your pelvis and hip or pain and numbness radiating down your upper thigh.

The good news is that once a psoas problem has been identified it can be a relatively easy fix with the right treatment and exercises.

Takeaways:

• The psoas muscle is crucial for connecting the upper body to the lower body, facilitating various movements.
• Problems with the psoas can lead to low back, hip and groin pain, particularly for runners or those who sit for long periods of time
• Identifying psoas-related issues can be done through simple tests that guide effective treatment.

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 may be wondering what the Region Beta Paradox is, and think it might not be relevant to you, but it is.

It sounds complicated, but it isn’t, and although you might have never heard of it, I can guarantee that you will be able to relate to it, so give this episode a listen and you will see what I mean.

Introduction

Welcome to the Pain Free Living Podcast, hosted by Bob Allen, an osteopath who has been treating people's pain problems since 2008.

In this episode Bob will be talking about the Region Beta Paradox, and explain why we put up with small, niggly problems rather than getting them sorted out as soon as they happen.

When you experience low-level pain, like a mild ankle sprain or knee pain, typically you would change your behaviour by shifting your weight to the uninjured side and live with the problem as it’s annoying but not that annoying.

If it was a severe ankle sprain or an inflamed, swollen knee that meant you struggled to walk you would do something about it pretty quickly, wouldn’t you?

Bob relates the Region Beta Paradox to pain, as this is the Pain Free Living podcast, but it is equally applicable to a job that you don’t like but can live with or the partner you are bored with but can’t live without.

By the end of the podcast you will know what the Region Beta Paradox is, and how it can influence your choice between an OK life and a great one whether that relates to your health, wealth, or relationships.

Takeaways:

• The Region Beta Paradox covers why we often ignore low-level pain until it starts to affect our usual day-to-day activities.

• Understanding the Region Beta Paradox can empower you to take notice and manage your well-being.

• Why you tend to ‘live with’ minor pain problems that are annoying even though they can affect your overall quality of life.

• The bigger the impact a problem has on your life, the more likely you are to do something about it.

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

If you have seen the brightly coloured tape that is worn by lots of athletes and sporting superstars and wondered what it is and how it works this is the podcast for you.

We take a close look at kinesio tape and have done the research into how effective it is so you don't have to.

Introduction

Welcome to the Pain Free Living Podcast with your hosts Bob Allen and Louise Gordon. Bob is an osteopath who has been treating people's pain problems since 2008. while Louise, is a change coach and business consultant. Although she has no clinical experience she has been in pain and is qualified to ask the questions that you would if you had access to a friendly and knowledgeable medical expert.

We talk about the history of kinesio tape, and why Dr. Kenzo Kase’s developed it as a significant departure from the traditional use of tape for injury management. While conventional tape is used for bracing and supporting an injured joint kinesio tape provides a balance between support and mobility.

In addition to support and mobility kinesio tape is thought to have other actions that make it more effective than simply bracing a joint. These actions include enhancing blood flow and lymphatic drainage. The evidence for these additional actions is contentious Bob states how he has used it effectively in many situations and it is the only effective treatment he has found for rib injuries.

While the potential for adverse reactions, such as skin irritation or allergic responses, is acknowledged, the hosts assert that the minimal side effects and adaptability for a wide range of muscle and joint problems make it a valuable tool in pain management and rehabilitation. The conclusion is that, despite the contentious nature of the research surrounding kinesio tape, it should not be dismissed, as it provides a non-invasive option that may significantly enhance quality of life.

Takeaways:

• Kinesio tape, developed by Dr. Kenzo Kase in the 1970s, revolutionized traditional athletic taping methods.
• Unlike rigid athletic tape, K tape is flexible and aims to enhance movement while alleviating pain.
• The efficacy of kinesiology tape remains debated, with varying research outcomes on its effectiveness.
• K tape offers minimal side-effects and can be a valuable tool during rehabilitation processes.

More info on Bob and Louise

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

Here is something more on Louise and how She makes the complex simple https://bit.ly/LouiseGordon

Sign up for the 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 linktr.ee/Painfreeliving