Welcome to the MSK 360 website designed to provide information on specific exercises for your diagnosed condition.
This website will not diagnose your problem but will help you to regain your best health by following the video clips of progressive exercises for each specific condition. It is therefore essential that you first start the process having been accurately diagnosed by either a qualified healthcare professional or your medical practitioner.
If you have any doubt or concerns regarding the nature of your problem, we advise you see your Doctor.
How to use the website
On the home page there is a list of body parts which are typical problem areas for Musculoskeletal (MSK) conditions. Please remember that where you feel the pain does not necessarily mean that is where your problem is. This is why a correct diagnosis is essential if treatment is to provide the best outcome.
Once you know where your problem is then please select the body part. You will then be presented with a range of more specific problems unique to the body part. Again, your diagnosis will need to have been made in order that you select the right condition.
Progressive exercises do require a strong element of common sense. You must listen and feel how your body is responding. If there is an increase in pain or a decrease in mobility and/or strength it is advisable to seek further medical advice.
Some soreness after exercising is common, but make sure any progression through the range of early, intermediate and advanced exercises, is only made when the early stages can be performed accurately and with minimal if any pain. Please don’t progress the exercises too quickly. You may further irritate your problem.
In contrast to this, some level of effort is required if strength and mobility are going to be improved. It is this sense of judgement as to why the term ‘use your common sense’ is used.
Again, if you are not confident then please seek the advice of a personal rehabilitation specialist / physiotherapist.
What to expect
Dependant on the nature of your problem and your compliance to appropriate rehabilitation, it is still important that you have an understanding of how long the problem will take to resolve. Ligaments and tendon, given the diagnosis has excluded a complete or significant tear, will repair but take several months to reach full maturity and can take over one year before full strength is regained.
Muscles strains / sprains can take as little as 1-2 weeks, but most will be repaired in 4-6 weeks.
With bone damage, stress fractures and traumatic breaks, most bone tissue will start healing after 2-3 weeks. The new bone formation however will take 6-8 weeks to gain good strength. Mobility exercises can help to minimise stiffness but any attempt to speed up the process may result in repeat fracture or delayed healing.
A true grumbling disc within the lumbar spine can take several months to settle down, so again correct diagnosis is essential and it helps if the individual has knowledge of their true problem so that appropriate time expectations are made. Please remember that pain does not necessarily mean something is severely damaged. The absence of pain also does not mean the damaged tissues are fully healed.
Please use caution and common sense, and if symptoms persist check your diagnosis and please visit your healthcare professional.