Bouncing back: from an ankle sprain to a shoulder pinch, experts on the best way to recover from common injuries

Done your knee in running or in a match? Pulled something while playing with the kids? These tips should get you on the road to recovery

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here’s nothing quite like a persistent ache or pain to ruin your mood. Whether it’s a recurring twinge in your lower back or an acute injury from an accident, most issues stem from imbalance – when one area of the body compensates for weakness elsewhere.

“Our bodies are inherently asymmetrical – no one’s left and right sides are exactly the same,” says personal trainer Luke Worthington. “Problems arise when we inadvertently force symmetry, trying to make both sides move identically. It disrupts our natural equilibrium and leads to overuse, strain or injury.”

An injury we suffer is often more complex than the immediate event that caused it, says physiotherapist Florence Penny. “The visible injury is just the tip of the iceberg. Behind it are often muscle imbalances, poor joint stability, fatigue, improper movement patterns or insufficient conditioning.” These underlying factors reduce the body’s resilience, making it more prone to injury under stress, whether that’s from playing with your kids or training for a marathon.