The First 24 Hours After an Injury: Use the PROTECT Framework The first 24 hours after an injury are often the most uncertain. Pain appears suddenly, movement feels unpredictable, and it’s hard to know whether to rest, stretch, walk, or do nothing at all. What you do in this early stage can influence how quickly you recover over the coming days and weeks. Many setbacks don’t happen because of the injury itself, but because of what happens immediately afterwards — too much res

When back pain shows up, it’s natural to focus on the spine itself. After all, that’s where the pain is felt. But the body doesn’t work in isolation — and research increasingly shows that what happens below the back can influence how the back feels and functions . One area that often gets overlooked? The calves. Why calves matter more than you might think Your calf muscles play a key role in how your ankle moves, especially when you walk, squat, climb stairs, or stand for lon

I'm Vijay Randhawa , a physiotherapist at Arsenal FC and here at Kinetic. Across all levels of football — from grassroots to the professional game — the same injuries account for the majority of time lost . The difference at elite level isn’t luck. It’s how we prepare, train, and manage players. Below are the three most common football injuries and the key principles we focus on to reduce risk. 1. Hamstring Strains Hamstring strains are one of the most frequent injuries in f