If lifting your arm above shoulder height has become painful or difficult, don’t assume you’ve torn something. Several shoulder conditions can cause similar symptoms, but the treatment depends on identifying the most likely cause.

Why won’t my arm lift?

The three most common causes are rotator cuff problems, frozen shoulder and shoulder arthritis. Although they can all make everyday activities such as dressing or reaching overhead uncomfortable, they behave differently and often need different treatment approaches.

A simple test you can try

Lift your sore arm as high as you comfortably can. Next, use your other hand or a stick to gently help the arm move further.

What might the result mean?

If your arm moves much higher with assistance, pain or muscle weakness may be limiting the movement. This pattern is commonly seen with rotator cuff problems.

If the shoulder stays stiff even when assisted, the joint itself may be restricted. Frozen shoulder and shoulder arthritis are common possibilities, although other conditions can also cause stiffness.

Can this test diagnose the problem?

No. This is not a diagnostic test. It simply helps distinguish between a shoulder that is mainly painful and weak and one that is genuinely stiff. A proper assessment is still needed to confirm the cause.

Treatment depends on the diagnosis

• Rotator cuff problems often improve with a progressive strengthening programme.
• Frozen shoulder is usually managed by maintaining gentle movement while the condition settles.
• Shoulder arthritis often responds to exercise, activity modification and appropriate pain management.

When should you seek help?

Arrange an assessment if your pain has lasted more than a few weeks, your movement is worsening, you notice significant weakness, or the pain is affecting sleep or everyday activities.

Key takeaway

Not every painful shoulder is the same. Understanding whether your shoulder is weak and painful or genuinely stiff is the first step towards finding the right treatment.

Frequently Asked Questions

Can shoulder arthritis stop me lifting my arm?

Yes. Arthritis can reduce shoulder movement and make lifting your arm painful, particularly as the joint becomes stiffer over time.

Do I need a scan?

Not always. Many shoulder problems can be diagnosed from your history and a physical examination. Scans are usually reserved for situations where they will change treatment.

Will exercises help?

In many cases, yes—but the right exercises depend on the diagnosis. Performing exercises designed for the wrong condition may delay recovery.

Introduction

If you’ve had knee pain for weeks or months, you’re certainly not alone.

One of the most common things I hear in clinic is: “I’ve tried resting, but my knee still hurts.”

As a physiotherapist with more than 25 years of experience, I’ve treated thousands of people with knee pain – from runners and golfers to people who simply want to walk the dog without discomfort.

The good news is that most persistent knee pain can improve, but only if you address the real cause.

Let’s look at the seven biggest mistakes I see every week.

1. You’re Resting Instead of Rehabilitating

Rest is important after an injury. Long-term rest is not.

When you stop using the leg, the muscles around the knee can weaken, the joint becomes stiffer and everyday activities gradually feel harder. This can create a frustrating cycle: the knee hurts, so you move less; because you move less, the knee becomes less capable; and then normal movement hurts even more.

Instead of complete rest, aim for relative rest. Reduce the activities that clearly aggravate your symptoms, but continue with movement that remains manageable.

• Walking short, comfortable distances
• Cycling with low resistance
• Swimming or pool walking
• Gentle strengthening exercises

2. Your Muscles Are No Longer Supporting Your Knee

Your knee depends on the muscles around it to absorb force and control movement. The quadriceps, hamstrings, gluteal muscles and calves all contribute.

When these muscles become weaker, more load can be transferred directly through the knee joint. This is one reason people often notice pain when using stairs, walking downhill, standing from a chair or getting up after sitting for a long time.

Strengthening is one of the most useful treatments for knee osteoarthritis, kneecap pain and many forms of persistent age-related knee pain.

Simple exercises such as sit-to-stands, mini squats and step-ups, performed consistently and progressed gradually, often produce better long-term results than passive treatment alone.

3. You’re Chasing Pain Instead of Improving Function

Pain naturally makes us cautious. It is understandable to focus on how the knee feels today, but pain is only one part of the picture.

A more useful question is: what can my knee do now, and what do I want it to be able to do again?

You might track whether you can walk farther, climb stairs more confidently, stand from a lower chair or complete more repetitions of an exercise. These functional improvements often appear before the pain has completely settled.

As strength, control and confidence improve, pain will often reduce as well. That is why physiotherapy focuses on restoring movement and capacity rather than simply trying to suppress symptoms.

4. You’re Expecting Passive Treatments to Fix Everything

Massage, heat, ice, supports and pain relief can all have a place. They may make the knee feel more comfortable and help you remain active.

However, none of them replaces movement or restores lost strength. If your treatment only involves something being done to the knee, without gradually increasing what the knee can do, the benefit may be temporary.

The people who make the most reliable progress usually combine sensible symptom relief with progressive strengthening and regular activity.

5. Your Footwear May Be Working Against You

Your knees absorb force with every step. Shoes that are badly worn, unstable or uncomfortable can alter the way you walk and may increase irritation during longer periods of standing or walking.

Supportive footwear will not cure every knee problem, but it can improve comfort and make rehabilitation easier. Look for good cushioning, a stable heel, enough room around the toes and, most importantly, a comfortable fit.

The most expensive shoe is not automatically the best. However, replacing trainers with compressed cushioning or unevenly worn soles is often a sensible and relatively easy change.

6. You’re Giving Up Too Soon

This is one of the biggest mistakes I see.

People often stop their exercises because they have completed them for one or two weeks and nothing dramatic has changed. Unfortunately, muscles, tendons and joints do not adapt that quickly.

Many people need six to twelve weeks of regular, appropriately challenging exercise before they notice a meaningful difference. Progress is rarely perfectly smooth. You may have better days and worse days along the way.

The aim is not to make the knee feel perfect after every session. The aim is to build its capacity gradually over time. Consistency is usually more important than intensity.

7. You’re Treating the Knee Instead of the Whole Body

The knee does not work in isolation. Weak hip muscles, reduced ankle mobility, stiff calves, poor balance and changes in walking technique can all affect the forces passing through it.

This is why a physiotherapist will often assess much more than the painful joint. Improving hip strength, ankle movement, balance and general leg control may reduce knee stress more effectively than repeatedly rubbing or treating only the painful area.

A good rehabilitation programme should therefore improve the whole movement chain, not just the knee itself.

Exercises I Recommend Most

Everyone’s programme should be adjusted to their symptoms, ability and diagnosis. However, the following exercises are useful starting points for many people:

• Sit-to-stands
• Mini squats or supported wall squats
• Low step-ups
• Side leg raises
• Glute bridges
• Heel raises
• Resistance-band side steps

Begin with a level that feels controlled and manageable. A common starting point is two to three sessions each week, allowing recovery between sessions. The exercise should feel challenging, but it should not cause severe or rapidly worsening pain.

When Should You Seek Medical Advice?

Most knee pain can be managed with gradual rehabilitation, but some symptoms should be assessed promptly. Seek medical advice if you have:

• A very swollen knee after a significant injury
• An inability to put weight through the leg
• A knee that locks and prevents normal movement
• Repeated giving way that creates a risk of falling
• Increasing redness, heat or fever
• Severe pain that is worsening rather than improving

Frequently Asked Questions

Can walking make knee arthritis worse?

Usually not. Walking is one of the best forms of general exercise for many people with knee arthritis. Start with a distance you can manage and increase gradually. If symptoms remain much worse the following day, reduce the distance temporarily and build back up more slowly.

Is clicking in the knee dangerous?

Usually not. Clicking or creaking without significant pain, swelling, locking or loss of function is common. The sound alone does not necessarily mean the joint is being damaged.

Should I wear a knee support?

Some people find a compression sleeve or brace helpful during activity. A support may improve comfort or confidence, but it should normally assist your rehabilitation rather than replace strengthening and movement.

Should knee exercises hurt?

A small amount of discomfort during or shortly after exercise can be acceptable, depending on the condition. Severe pain, rapidly increasing swelling or symptoms that remain substantially worse should prompt you to reduce the exercise and seek individual advice.

When should I see a physiotherapist?

Consider an assessment if the pain has lasted more than six weeks, significantly limits your daily activities, repeatedly gives way, locks, or is not improving despite sensible activity and exercise.

Michael’s Recommended Knee Pain Toolkit

These products may help you stay active and complete your exercises more comfortably. They are aids rather than cures:

• A good-quality set of resistance bands
• A supportive exercise mat
• A compression knee sleeve
• Supportive walking trainers
• Walking poles for longer or uneven walks
• A reusable heat or cold wrap

Affiliate disclosure: Some links on this page may be affiliate links. If you purchase through them, I may receive a small commission at no extra cost to you. I only recommend products I genuinely believe offer good value.

Final Thoughts

The biggest mistake people make is not having knee pain. It is believing there must be a single quick fix.

Most knees improve because people become stronger, move more confidently and remain consistent for long enough to give their body the chance to adapt.

You do not have to ignore pain or push through severe symptoms. The key is to find a manageable starting point, build gradually and judge progress over weeks rather than days.

If you’re over 50 and want straightforward, evidence-based advice to help you remain active and independent, explore the other articles and videos on this website.

About the Author

Michael Tuck is a UK physiotherapist with more than 25 years of clinical experience helping people overcome pain, improve mobility and remain active. His practical, evidence-based content is designed especially for adults over 50 who want to move better, hurt less and continue doing the things they enjoy.

Introduction

Check out the 5 Plantar Fasciitis mistakes I see people doing every day.

If you’ve been dealing with that sharp, stabbing heel pain—especially when you get up in the morning—there’s a good chance it’s plantar fasciitis.

And if you’ve tried everything from stretching and massaging to icing and resting but the pain just won’t shift, you might be making one or more common mistakes.

I’m Mike Tuck, specialist physiotherapist at MT Physio Clinic. In this post, I’ll break down 5 plantar fasciitis mistakes to avoid, and show you exactly what to do instead—so you can finally start healing properly.

❌ Mistake #1: Being Too Aggressive with Self-Massage

Many people go straight for a spiky ball or hard roller and press deeply into the heel, trying to “break up” tight tissue. Unfortunately, pushing too hard on the plantar fascia can worsen the irritation and set your recovery back.

✅ Try This Instead: Gentle Massage to Stimulate Healing

Use a soft massage ball or your fingers to apply gentle, controlled pressure. Think of it more like stimulating circulation than attacking a knot.
A minute or two of gentle massage first thing in the morning or before activity can be enough to improve blood flow and reduce tightness.

❌ Mistake #2: Only Stretching the Bottom of the Foot

It’s common to focus solely on stretching the fascia itself by pulling the toes back or rolling under the foot. But this ignores the tightness in the calf and shin, which directly affects the tension on your heel.

✅ Do This Instead: Stretch the Full Lower Leg Chain

To take true pressure off the plantar fascia, stretch:

• Gastrocnemius (upper calf)

• Soleus (lower calf)

• Anterior tibialis (front of shin)

• And the fascia itself via seated toe stretches

This well-rounded approach helps release tension from all directions, easing the load on the heel.

❌ Mistake #3: Not Addressing Gait Mechanics

If you’re walking with a collapsed arch or rolling too much onto the inside of your foot, you’re feeding the same stress into the plantar fascia—step after step.

✅ Try This Instead: Gait Re-Training

Use drills that encourage you to load more through the outside edge of the foot, not the collapsed inner arch. Marching drills, slow walking with foot awareness, and banded lateral walks are great tools for this.

Over time, this helps reduce overload and supports better arch alignment.

💡 Bonus Tip: Record yourself walking barefoot—you may spot the problem immediately.

❌ Mistake #4: Doing Only Straight-Line Calf Stretches

Standard calf stretches target just one direction of movement. But the fascia and ankle move in multiple planes, and if you’re not stretching diagonally, you’re missing key areas.

✅ Do This Instead: Cross-Body Calf Stretch

Try stepping forward into your stretch but bring the front leg slightly across the body. This targets the outer calf and lateral ankle, areas that often tighten up in plantar fasciitis sufferers.

It’s a subtle adjustment—but one that can make a big difference.

❌ Mistake #5: Skipping Foot Strengthening

Stretching, massaging, and resting may bring some relief, but without strength, your plantar fascia is vulnerable to recurring strain.

✅ Do This Instead: Strengthen the Plantar Fascia

One of the best exercises?
Heel raises with a tennis ball between your ankles.

This simple move helps:

• Activate your arch-supporting muscles

• Encourage proper ankle alignment

• Build lasting resilience into the plantar fascia

Start with 2–3 sets of 8–10 reps daily and gradually increase.

Final Thoughts

Plantar fasciitis can linger for months—especially if you’re unknowingly making mistakes that delay healing.
But with the right approach—gait re-education, plantar fascia strengthening,  complete lower limb stretching and gentle massage—you can make consistent progress.

If you’re still struggling or unsure what’s causing your pain, book a consultation or check out my YouTube channel for step-by-step video help.