J W Riley Painters & Decorators

17/06/2026

✨TOP TIP TUESDAY✨

Tendonitis? Tendinosis? Tendinopathy?
What’s the difference?

Tendonitis = inflammation
Tendinosis = long-term tendon changes
Tendinopathy = the umbrella term we use for
most tendon-related pain
Tenosynovitis = inflammation of the tendon’s
surrounding sheath

The good news?
Many tendon problems respond well to the right loading programme, activity modification and physiotherapy.

• Hana Riley Physiotherapy & Sports Massage
Move Better • Live Better

08/06/2026

02/06/2026

💙 TOP TIP TUESDAY 💙

Tendon pain doesn't usually appear overnight... and unfortunately it rarely disappears overnight either.

Whether it's your Achilles, knee, shoulder or elbow, tendons often become irritated when they're asked to do more than they're currently prepared for.

A common mistake? ❌
Resting completely until the pain settles.

In many cases, tendons respond best to the right amount of loading, not no loading at all.

Remember:
✔️ Build activity gradually
✔️ Stay consistent with exercises
✔️ Allow time for recovery
✔️ Don't ignore symptoms that keep returning

If you've been struggling with persistent tendon pain, physiotherapy can help identify the cause and create a plan to get you back to doing what you love.

📍 Rawtenstall
📩 Message me to book an assessment

30/05/2026

⚠️ 5 habits that could be slowing down your recovery… ⚠️

1. Constantly pushing through pain
More exercise.
More stretching.
More “just get on with it.”
Sometimes your body needs support, not
more pressure.

2. Thinking rest means you’re being lazy
Recovery is part of progress. Your body
repairs when you allow it time to.

3. Training hard without recovering properly
Gym sessions. Running. Riding horses. Busy
work weeks.
Your body can only cope with so much before
it starts talking back.

4. Ignoring stress because it’s “not physical”
Stress affects your muscles, sleep, recovery,
and pain levels more than people realise.

5. Being too hard on yourself
A lot of people I see in clinic aren’t doing too
little — they’re doing too much without
enough recovery in between.

If any of this sounds familiar, your body might just be asking for a different approach 💙

At Hana Riley Physiotherapy & Sports Massage in Rawtenstall, my goal is to help you move better, feel stronger, and recover properly — without feeling rushed or overlooked.

Does any of this resonate with you? 👇

26/05/2026

☀️ TOP TIP TUESDAY ☀️
HOT WEATHER EDITION 🥵💧

The heat can put extra stress on your body — especially when you’re training, working outdoors, or staying active. Small changes can make a huge difference in how you feel and recover this summer 🙌

Remember to:
✔️ Stay hydrated
✔️ Train smart in the cooler parts of the day
✔️ Wear breathable clothing
✔️ Listen to your body and recover properly

Don’t ignore signs like dizziness, headaches, cramps or fatigue 🚩

Physiotherapy & sports massage can help keep you moving, reduce aches, and support recovery during the warmer months ☀️

📍 Rawtenstall
📩 Message me to book your appointment

25/05/2026

19/05/2026

Knee arthritis doesn’t mean you stop moving — it means you move smarter 👣

Stiffness, swelling and pain can make everyday life feel harder than it should… but small changes can make a BIG difference.

This is exactly what I help people with in clinic every week:
✔️ Reduce pain
✔️ Improve movement
✔️ Build strength around the knee
✔️ Keep you active and confident

You don’t have to “just live with it”.

If your knee has been bothering you, this is your sign to get it checked properly.

📩 Message me and I’ll help you figure out what’s going on and what will help.