Harris & Ross have four clinics across the North West and their ethos is all about giving elite athlete levels of care, to everybody who visits them. Here, they answer some reader questions.

BECKY BALL  
Hydrotherapy Physiotherapist, Wilmslow

I’ve recently had ACL surgery, and I’m terrified of putting weight on my leg. How soon can I get into a hydro pool, and why is it often recommended before traditional gym rehab?

That feeling of ‘apprehension’ is completely normal. After an ACL reconstruction, your brain is essentially trying to protect the new graft, which can make those first steps on land feel daunting. 

This is exactly where hydrotherapy becomes a ‘game-changer’ in the early stages of recovery.

How soon can you start? Typically, once your surgical incisions are fully healed and your consultant has given the green light (usually around the 2-week mark), you can get into the pool.

Why start in the water? The magic of hydrotherapy lies in buoyancy. When you are submerged to chest height, you are only bearing about 25% of your body weight. This ‘unweighting’ allows us to:

• Re-learn how to walk: We can practice a normal walking gait without the pain or risk of full weight-bearing. It builds your confidence before you ever have to do it on the pavement.

• Early Muscle Activation: We can start waking up your quads and glutes immediately. The water provides gentle, uniform resistance in every direction, which is far safer than using heavy weights in a gym too early.

• Manage Swelling: The ‘hydrostatic pressure’ of the water acts like an invisible compression bandage, helping to reduce post-operative swelling and improve your range of motion.

In short, hydrotherapy isn’t a ‘soft’ option —it’s a clinical bridge. It allows us to start the hard work of rehab weeks earlier than land-based exercise alone, ensuring that when you do step back into the gym, your body (and your mind) is ready for it.

STEF HURST 
Physiotherapist, Wigan 

I spend 40 hours a week at a desk and then try to hit the gym or the golf course hard on the weekend. I’m starting to get nagging lower back and neck pain—is this just an inevitable part of office work, or am I doing something wrong in my workouts?

This is perhaps the most common ‘injury pattern’ we see at Harris & Ross. We often call it the ‘Cumulative Load’ problem. When you sit for long periods, certain muscles (like your hip flexors and chest) become chronically tight, while others (like your glutes and upper back) essentially ‘switch off.’

When you then transition suddenly into a high-intensity workout or a rotational sport like golf, your body isn’t primed to move correctly. Your lower back often ends up ‘compensating’ for your stiff hips, and your neck takes the strain for your tight shoulders.

It isn’t inevitable, but it does require a strategy change:

• The ‘Micro-Break’ Rule: Every 30 minutes, stand up and perform a ‘Bruegger’s Relief Position’ (a simple seated stretch to open the chest and reset the spine). It breaks the cycle of postural stress.

• Prime, Don’t Just Warm Up: Before your weekend sport, focus on activation exercises. Spend 5 minutes waking up your glutes and rotating your mid-back (thoracic spine).

• Listen to the ‘Niggles’: That nagging pain is your body’s early warning system. A clinical assessment can identify these muscle imbalances before they turn into a disc issue or a tear.

You don’t need to quit the desk job or the gym; you just need to bridge the gap between the two with better movement mechanics.

MILLIE CARTER 
Sports Massage therapist, Wilmslow 

I’ve started training for a challenge, and I’m feeling constant tightness in my calves and hamstrings. Should I wait until I’m actually ‘injured’ to see a sports massage therapist, or is there a benefit to booking in now?

This is a great question, and the short answer is: don’t wait for the ‘snap’ to happen! Many people think sports massage is a treat for after an injury has occurred, but its real power lies in prevention. When you increase your training load, your muscle fibres can develop ‘micro-trauma’ and adhesions —areas where the tissue becomes stuck and less elastic. If left alone, these areas become weak points that eventually lead to strains or tears.

When you see me at our Wilmslow clinic, we focus on three things:

• Tissue Flushing: We use deep tissue techniques to improve circulation and lymphatic drainage. This helps move metabolic waste out of the muscles, reducing that heavy, ‘dead leg’ feeling after a big training block.

• Identifying Imbalances: During a session, I often find ‘silent’ tight spots that you might not even feel yet. By releasing these, we prevent your body from ‘compensating’ and putting extra stress on your joints.

• Restoring Range of Motion: We work on the fascia—the protective wrap around your muscles. Keeping this supple means your joints can move through their full range, making your training more efficient and less tiring.

Think of it like a service for a high-performance car. You don’t wait for the engine to fail before checking the oil; you maintain it so it stays fast and reliable. Sports massage is exactly that for your body.

Want to kickstart your recovery? 

Visit www.harrisandross.co.uk to learn more or call 0161 832 9000.

By Harris & Ross