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Prevent & Treat
Physio Advice & Exercise Videos
Get rid of your knee pain with exercises and advice from our Knee
Specialist Physiotherapist, even if treatment has failed elsewhere.
Physio, Osteopathy, Massage
Assessment, diagnosis & hands on treatment of:
• Back and neck pain
• Shoulder problems
• Sports injuries including running and cycling
• Hip and groin pain
• Work or stress related pain
• Complex or persistent pain
• Knee injuries
• All joints, muscles, nerves and tendons
Extracts from our 100% five star reviews:
“Best I have ever encountered, amazing results, magic hands.”
“Incredibly effective and quick results, the value for money and time is second to none.”
“Expert knowledge, personable and professional.”
“Long-term solution to my back pain and fitted around my work.”
“Had physio elsewhere for nine months with no improvement. After one session I saw immediate
results and could run pain free.”
For free physio exercise videos and advice
go to www.octopusclinic.com. Book now: 0207 583 8288
Treat Knee Pain
Free Online Physio Exercise Videos
If you have knee pain these videos are for you. Our
Specialist Physiotherapist will guide you through
exercises to prevent and treat knee pain. The videos
include exercises you can do at your desk, at home or in
the gym as well as sports-specific exercises. Simply go to
www.octopusclinic.com and click on the videos section.
Special questions and hands-on testing tell us what
structures are causing your pain and how it can be
treated. Our website gives information on common knee
problems including runners’ knee, clicking knees, knee
cap pain and ligament, cartilage and tendon injuries.
Hands-On Immediate Relief
We will use our hands to get rid of your pain quickly
and thoroughly using techniques like massage, joint
manipulation and mobilisation, acupuncture and taping.
0207 583 8288
Achieve Your Long-term goals
Modification not cessation of activities or sport, along
with goal-specific exercises, are the keys to fast, safe
and long-term recovery. For example, if you have pain
when sitting, do exercises with the knee bent - try
videos 20 and 22 - and if you have runners knee, do
running drills - try video 25.
Correct Your Movement
You need to improve the way the knee moves so that
excessive forces do not go through the wrong structures,
causing damage and that those that are designed to take
the forces become strong. For example, to correct your
knee alignment going up and down stairs use videos 31
DIY Knee Alignment
When you bend your knees, whether you are squatting,
getting up from sitting, going up and down stairs or
walking, you need to make sure that they point over the
centre of your feet. Often the knees drop inwards in
relation to the foot causing knee pain. Videos 20 and 21
show you how to self-correct.
Exercises & Stretches
For the videos go to www.octopusclinic.com
Your hip stabilisers, particularly the gluteal muscles on the outside of the hip are essential because they keep the
front of your thigh pointing forwards which stops the knee twisting inwards resulting in injury. The best way to work
them is in standing – try video 37.
Foot Posture, Shoes & Insoles
Knee pain can be caused by unstable or weak feet, arches that are too high or too flat or if there is too much or too
little ‘pronation.’ Shoes should have a supportive, cushioned and slightly raised heel, should be secured over the
front of the foot with laces or straps, should have a firm inside edge and be flexible under the big toe joint. Off-theshelf insoles can help as can exercises to address foot and ankle alignment - try video 29.
Train proprioception, your body’s positional sense, to prevent injury and improve sports performance. Stand on one
leg with your eyes closed, holding onto something sturdy for support if need be and check out videos 70-72.
For videos, advice and information on our services go to
www.octopusclinic.com or to book now call 0207 583 8288
0207 583 8288
Physio, Osteopathy, Massage
13-15 Bouverie Street, EC4Y 8DP
Fleet Street Clinic
29 Fleet Street, EC4Y 1AA
Performance Ground, 23 Kingsway
Holborn, WC2B 6UJ
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your first consultation
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Providers for all insurance companies including Bupa and AxaPPP.
Same day appointments available.