Individual care is at the heart of our approach

physiotherapy for pain physio

Common painful conditions :-

– Neck Pain

– Shoulder Pain

– Elbow & Wrist Pain

– Back and Lower Back Pain

– Sciatica

– Knee Pain

– Foot and Ankle Pain

Tel: 02920 625551


Chartered Physiotherapists in Sports and Exercise Medicine

Recovery & Beyond is a proud member of The Association of Chartered Physiotherapists in Sports and Exercise Medicine.

Yep that’s a mouthful! While our membership underlines our commitment to sports physiotherapy, it’s our years of experience in rehabilitating, strengthening and maintaining sportsmen, both amateur and elite that make us the most proud.

We have slowly built up a centre of excellence that covers many of the aspects involved in preparation, rehab and recovery in the field of sports.

Physio for Runners, Skiiers, Golfers and other sports atheletes

A physio looks at sports performance in a different way than a strength and conditioning coach does. An experienced sports physio will be able to bio mechanically assess an athelete and pin point pr oblems that lead to underperformance or recurring injuries.

We believe these are highly beneficial to all levels and have just launched specialised classes that help you with Skiing Golf and Running to name a few.

chartered society of physiotherapists

We’re proud members of the Chartered Society of Physiotherapists.

This isn’t just so we can show the logo on our site. It’s because we take physiotherapy standards of care extremely seriously.

Experienced Physio’s with manual skills

It’s not easy to become a physio at Recovery & Beyond. You need years of varied experience and advanced skills in manual therapy and manipulation techniques.

These are the skills and attitudes we invest in. They are also, what enables us to help clients recover from injury and chronic long term pain.  We also believe it’s this expertise that sets us apart from other similar healthcare practitioners in Cardiff.

Physiotherapist, Chiropractor or Osteopath? Which one should you choose?

Your body is a a highly connected structure, working on one part in isolation is unlikely to yield long term results. Like many leading practitioners we think about care holistically. To provide this level of care means that we offer the full range of manipulative and therapeutic techniques.

For example, your condition may require manipulation, the kind of treatment Chiropractor’s often provide. However, for long term recovery manipulation  alone may not be enough. To achieve lasting pain relief and mobility manipulation may need to be accompanied by joint mobilisation, soft tissue work and specific exercises. Recovery and Beyond are set up precisely with this type of holistic care plan in mind.

Here are some of the techniques and treatments available


The Physiotherapist may use high velocity low amplitude thrust techniques to increase range of movement at a specific joint . This can produce the characteristic click.

This is a specific technique only to be used when appropriate and only by those with specialist training. This will only be used in treatment when indicated and only done with your prior consent.


Joint mobilisations are repetitive or sustained specific joint movements which are used to relieve pain and increase movement .

Soft tissue techniques e.g. myofascial release

We are trained to use a wide range of soft tissues techniques including sports massage strokes , myofascial release , connective tissue and fascial manipulation , specific soft tissue mobilisation and muscle energy techniques among others . These are combined with other techniques to improve mobility and joint function . We also have two sports massage here at the clinic , and we work closely as part of a team , you may be referred to one of our sports masseurs should more soft tissue massage be recommended .

Neural Mobilisation

If indicated your Physiotherapist may decide to specifically mobilise neural structures , specific stretching movements with a combination of joint or soft tissue mobilisation techniques .

Specific Exercise Prescription

Exercise and functional rehabilitation and prehabititation is paramount in injury recovery and prevention , and is something we take very seriously at Recovery and Beyond Physiotherapy .

Keeping up to date with the latest research is important as things can change quickly in exercise medicine . Our exercises will always be evidence based and our expertise and involvement with sports teams and individuals means we have vast experience in exercise and rehabilitation .

Strength and conditioning principles are used for optimising normal , functional and sporting movement.


We use Acupuncture for pain relief and for the treatment of trigger point . Our approach combines traditional Chinese medicine points as well as additional western approaches including dry needling .

Not all of our Physiotherapists are qualified to provide this as part of your treatment if you are particularly interested in receiving acupuncture or have received it in the past with good effect , please tell reception at time of booking so you are booked in with one of our Acupuncture trained physios . Our clinic is licenced by Cardiff city council to carry out the practice of acupuncture by Qualified personel within the establishment .


We use electrotherapy when appropriate to either help relieve pain or to facilitate the bodys healing process. These are used when necessary but less frequently than our other techniques as we believe improving function with experienced hands on treatment to be the primary target of any intervention and which responds with the best results

Neck pain can also be caused by many factors and is quite often a combination of these

Symptoms vary but may include

  • Very painful locking of the neck
  • Deep ache
  • Restricted movement
  • Headaches


Normally caused by sudden extreme forward then backwards movement , such as in a car accident

Symptoms may include

  • Neck pain , tenderness and stiffness
  • Headaches
  • Muscle spasms
  • Pain or pins and needles in arm

Rotator Cuff tear

Can be traumatic or due to wear and tear

Symptoms normally include

  • Pain
  • Weakness


Impingement happens when tendon catch within the shoulder joint due to a lack of muscle control and/or less space available within the joint

Symptoms may include;

  • Painful arc of movement , catching pain at a certain range only
  • Weakness
  • Pain
  • Loss of movement


Instability can be due to a previous trauma such as dislocation , mechanical faults or hypermobility

Common symptoms:

  • Sense of arm coming out of joint or going back in
  • Numbness or tingling in arm
  • Clicking or looseness with activity
  • Catching pain

AC joint sprain

The AC joint is at the top of the shoulder and can be overstretched during a fall or contact injury

Symptoms can include

  • Visible lump on top of shoulder
  • Specific painful point
  • Painfully restricted movement of the arm , especially above shoulder height

Tennis elbow

Also known as Lateral epicodylalgia or epicondylitis.  An overuse injury not exclusive to tennis player’s

Symptoms commonly include:

  • Pain on outside of elbow
  • Pain on gripping
  • Pain on lifting
  • Pain on twisting forearm

Golfer’s elbow

Another repetitive strain type injury , again not exclusive to golfer’s!

Common symptoms

  • Pain on inside of elbow

Pain on gripping

There are many possible causes and different symptoms for low back pain

Possible symptoms :

  • Generalised back ache
  • Difficulty straightening
  • Referred pain
  • Catching pain


Sciatica is caused by irritation of the sciatic nerve , commonly from a ‘bulging disc’ in the back.

Symptoms may include:

  • Pain radiating from lower back and down the back of legs to ankles
  • Severe or mild pain
  • Often aggravated by sudden movements or standing /sitting for a long time

Meniscus tear

The menisci are the knees shock absorbers. If you tear a meniscus, your knee will swell and become painful. You may feel that the initial pain has gone away, but an aching pain will return.

Common symptoms

  • pain when you run, twist or flex the knee.
  • knee aches in the night
  • your knee clicks
  • your knee locks – and you cannot straighten it.

An untreated torn meniscus could lead to damage to the articular cartilage in your knee.

Anterior Cruciate Ligament (ACL) injuries

ACL damage is often a result of a twisted knee injury during sports or maybe sustained after a fall. Overstretching can also result in an ACL injury.

You often hear people with ACL problems describe their knee popping and the knee joint giving way. This is also followed by a painful swollen knee.

Osteoarthritis Knee

Common signs of osteoarthritis in the knee

  • knee is stiff (morning or after resting in the same position).
  • knee is painful when you walk or go up or down the stairs
  • limited movement in your knee
  • a crunching grinding feeling in the knee joint

Medial Collateral Ligament (MCL) injuries

Medial Collateral Ligament injuries often occur when the outside of your knee hits something while your leg is bearing weight. It can also be injured when your knee falls inwards due to a fall or collision.

Possible symptoms of an MCL injury

  • pain on the inside of the joint
  • swelling and bruising of the knee joint with the knee become sore and tender.
  • bearing weight is painful especially when you try to bend the knee inwards.
  • knee joint feels unstable and uncomfortable when bearing weight.

Patella Tendonitis sometimes known as ‘Jumper’s Knee’

Tendonitis often causes pain after running or jumping, hence the nickname ‘Jumper’s knee.’

Look for

  • pain in the knee when exercising easing off after you have warmed up.
  • painful knee 24 after exercise lasting 24 hours or so
  • sharp pain when getting up from your chair
  • even light pressure on the tendon causes a lot of pain

Iliotibial Band (ITB) Syndrome

ITB is a common injury in runners. Symptoms to look for include

  • pain on the outer side of the knee.
  • pain gets worse going downhill or on long runs.
  • tenderness just above the knee joint.
  • burning, stinging and swelling just above the joint
  • pain when your heel hits the ground
Ankle Sprain

Plantar fasciitis