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Book your professional results oriented Deep Tissue & Sports massage in Hamilton Now !

Sports Massage | Deep Tissue | Remedial Massage

Your Hamilton Based highly trained Semi Famous Massage Therapist

What Can I help you with ?

  • Relief for common injuries that cause tight muscles of neck, back, legs, arms 
  • Release spasm that cause jaw pain ,neck pain 
  • Shoulder injuries
  • Reducing  strain from repetitive, ongoing physical stresses
  • Previous physical trauma tightness and tension issues
  • sports injuries or accidant related ongoing pain and muscle soreness,sciatica,tendinopathies
  • Soft tissue strains or injuries
  • Anxiety related tension headaches and migranes
  • Insomnia related to stress
  • whiplash related nerve pain 
  • Temporomandibular joint pain
  • Improving circulation, energy and alertness
  • Lowering heart rate and blood pressure
  • Easing stiffness and tension assisting the body with its own natural healing process 
  • Toning and relaxing muscles to improve joint mobility

What Clients Say :

Lynda IllingDecember 2020
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December 2020

Recommendation for Roni Pearl
To whom it may concern,

I met Roni through Jane Harris
Massage Clinic which I attended after making a decision that
I needed to take some time for self-care and address my ongoing issues with migraines and neck pain. Roni has helped me immensely, after several sessions I can honestly say that I have been pain free now for a couple of months. He listens, treats and gives advice so that you can take an active part in your own care. He has a wide ranging knowledge in both the physical and psychological components of treatment. He is interested I you as a whole person and provides new ideas and therapeutic recommendations.

I would recommend him to anyone who has long standing musculoskeletal issues and/or is looking for a truly gifted therapist.

Lynda Illing
Darren FarrowDec 2020
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25th December 2020

Re: Roni Pearl, Massage Therapist – Jane Harris Massage Therapy
To whom this may concern

My name is Darren Farrow, I have been Nationally and Internationally competitive in Bodybuilding, Strongman, Highland Games and Powerlifting over the past 28 years.
I have worked with numerous Masseur’s throughout the years seeking deep tissue massage as I understand the relevance and importance frequent massage plays in the recovery process.
In September of this year, I was introduced to Roni at Jane Harris Massage Therapy as I had requested deep tissue massage and he had been recommended due to his experience in this technique.
Roni is an easy-going person who is client focused and listens to what ailments I have at the time. He analyses the issue and works on the relevant muscle groups to remedy the complaint.
Roni enjoys and takes pride in his chosen profession; he is an interesting character who has experienced quite a lot of travelling, adventure and continues to partake in outdoor activities in his own time. Roni is easy to talk to and I find our conversations interesting and humorous.

At this stage I continue to receive Roni’s deep tissue massage services every 3-weeks to ensure any problematic areas are treated and to compliment recovery from intense training.
In closing, I give Roni a big thumbs up and highly recommend him as an excellent Massage Therapists for those that are in search of a purposeful and results driven deep tissue massage.

Kind regards
Darren Farrow
Family Home Caregiver Oranga Tamariki.

Kate WaplesDec 2020
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A testimonial for Roni as a massage therapist
I started visiting Roni for back/shoulder pain which was as a result of an desk bound job, too much sitting. He helped immensely via deep tissue massage every couple of weeks. I then continued to see Roni once the problem had resolved as I started running and was having pain in my feet and achilles. Roni was very thorough and we worked through different solutions to find what improved the pain. I would recommend Roni for sports injuries and deep tissue massage. He is very good at what he does and gets results.

Kate Waples , Hamilton

Darrin Payne Nov 2020
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I have been going to see Roni for a massage for about 2 years now, to help relieve discomfort in my neck shoulder and upper arm. It has been fantastic in relieving the tightness and discomfort and allowing me to maintain some flexibility.

M.aNov 2020
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"Roni is great at what he does, he identified an issue with my posture and over the course of several massage session has completely released my areas of tension which were causing my bad posture and ultimately eliminated my back pains. Highly recommended!"

Janelle Wallace
Dec 2020
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It gives me great pleasure to write this testimonial for Roni Pearl.

Two years ago, at the suggestion of a Sports Physician, I sought therapeutic massage treatment for a torn gluteus medius muscle and chronic back pain.

Fortuitously for me, Roni was the therapist available, and he has continued to treat me regularly ever since.

The problem has not been intractable - but almost. Through a combination of targeted deep tissue massage from Roni and stretching and exercising on my part, I have achieved what seemed impossible. My life is now largely pain free and I can exercise normally.

Without Roni’s determination and skilled care, plus his constant encouragement, this would not have happened.

I cannot recommend him highly enough.

Janelle Wallace
Vicky BrewinJanuary 2021
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Recommendation for Masseur Roni Pearl

I have been seeing Roni for a almost a year for my monthly maintenance sports massage.
I am an avid exerciser who runs, cycles, walks, swims, and cross trains and so injury prevention is hugely important to me and Roni understands this. At the start of each appointment, he asks what needs working on but is often my IT band and hip.

Roni’s massages are deep and exactly what I require to reset my muscles ready for the next months exercise regime. I believe sports massages should be part of all runner’s routines and always recommending them to go see Roni.

These massages are not for pleasure but ensure that any knots and tightness in my muscles are eased.

Also Roni and I have some very interesting conversations and I always learn something new from him!

Vicky Brewin
Annette HutchbyDec 2020
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The main reason i come in every 4 weeks for massage is due to my job ( hairdresser )and the fact that i dont stop, so the body mostly back neck shoulders get a hammering.

I have been doing this for the better part of 10 years. Ive found the best massage id deep tissue not the flowery one . Most of the time the area is back to rock hard after 3/4 weeks and its almost like the therapist has to start agin, but this works for me and when recommended I go fortnightly.

No matter how tight my muscels are, I always feel looser, relaxed, A tiny bit sore the next day but then great until usually the 3/4 week. ( This is just my life lol)

Always a great experience everytime great massage, great talks if I want. If I could I would do this weekly

Thank you
Annette Hutchby
Adrian Holmes Dec 2020
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4th December 2020

To Whom it May Concern,

Personal Recommendation for Mr Roni Pearl (Massage Therapist)
I am writing to highly recommend Mr Roni Pearl as a massage therapist.

I have been visiting Roni at Jane Harris Massage Therapy Clinic, 114 Clarkin Road, Hamilton, New Zealand for the past 6 months.

I originally contacted the clinic due to severe back pain on the right hand side, which had been getting progressively worse.

I was slightly apprehensive before my first visit, as I thought that the massage may actually increase my pain. Well, I need not have worried as I found Roni to be friendly, professional and sensitive to my concerns.

He was able to gradually increase the pressure as the session progressed without causing excess pain. I came away feeling much more mobile and relaxed.

He originally recommended fortnightly sessions to address the problem and, due to significant improvement, we have recently moved to 4 weekly maintenance sessions. Roni clearly understands anatomy and different muscle groups and is able to give a really deep therapeutic massage.

My back is now much more mobile and most of the time I am totally pain free. I can honestly say that my back has not felt this good for years.

Adrian Holmes
Val V.Dec 2020
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I have had regular monthly massages from Roni for about 10 months. I am a runner so I find a regular massage helps with mobility, muscle stiffness, general maintenance and relaxation.

I often experience lower back stiffness which Roni sorts out very quickly I have an hour long massage mostly back and legs focused, which provides immediate relief and helps me to feel much more balanced and mobile afterwards when running. Roni works on my legs and relieves muscle knots and stiffness and gives advice on how to do my own maintenance with a foam roller!
I always feel relaxed after a massage with Roni even when he’s had to work out a few nasty knots!
I would highly recommend Roni, he is professional, knowledgeable and always ensures you feel great after a massage.

Hope this is what you are looking for Roni.
LillyJan 2021
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I highly recommend Roni as a massage therapist,
especially if you are suffering with chronic pain.

He is skilled at targeting your problem areas and addressing your underlying weaknesses - just be warned, it can be intense! After just a few sessions, I am improving my posture and finally finding relief from an ongoing shoulder problem.

If you are someone struggling with back and shoulder pain from working on a computer for too long, go and see him! Roni is also a very interesting conversationalist, an added bonus when he has located your trigger points 😉

Cheers, Lilly
Rose VillaverJan 2021
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I was suffering from severe pain and stiffness on my left shoulder that made it so difficult to move.

The pain is excruciating and gets even worst especially during the night, I can hardly sleep. I had what they call a Frozen Left Shoulder.

So, I went for all sorts of treatment to reduce the pain and improve my range of motion, like having several sessions with the osteopath and even went for a corticosteroid injection. All these did not seem to improve my condition at all.

Until I was advised to try deep tissue massage. That is where I came across Roni an amazing massage therapist, who is so skillful and knowledgeable in his field.

He helped me go through this horrible ordeal… in short, Roni fixed me.

I am grateful to you for all his help in regaining my general wellness. Most of all I am now pain-free and my left shoulder is totally healed.

I highly recommend Roni without any hesitation; 100% you will not be disappointed. Sincerely,

Rose Villaver
Neonatal Nurse
WendyJan 2021
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I would like to recommend Roni for effective massage treatment on a frozen shoulder. I had tried different massage and treatments for 14 months with limited success. A friend recommended Roni, after he had sorted her back following double hip replacement. Within 3 visits I have great range of movements in my shoulders.
I’ve got my life back thanks Roni!!
What I also like about him is he gives best advice for exercise, ice packs and hydration between treatments. Be warned he digs deep and sometimes you have to be brave!,,, but oh my gosh he’s got me sorted at last.

Kindest regards
Frances Jan 2021
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I cannot recommend Roni highly enough! I see him once per month for remedial massage on some old back/neck/shoulder injuries that require ongoing work and he is amazing! He’s very professional, and really takes the time to find out about your discomforts.

Alongside the massage he has given endless tips/advice on all things posture, stretches, even recommendations for exercise to strengthen my joints.

I always feel amazing after and definitely look forward to the next session. Highly recommend.

Cherilyn Watson Feb 2021
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To whom it may concern.
I have been a client of Roni Pearl’s for the last two and a half years, through Jane Harris Massage.
Roni always talks with me, as the client and considers my areas of concern.
He has always done an amazing job and explains the treatment that he is providing.
Roni is always very polite and professional.
I highly recommend him as a massage therapist.
Patrick BromanFeb 2021
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Hi Roni

I wanted to write a brief letter in appreciation of my treatment with you as my massage therapist over the past several months.

As you know, I came to the clinic many months ago suffering from a tightness across my upper back and shoulders and occasional radiating nerve pain down the arms.
My previous attempts to treat this with physiotherapy and chiropractic had not been successful. As my work is demanding I really needed fast relief and came to you for therapeutic massage.

Your programme of massage focusing on this area gave me immediately relief and seeing you regularly for massage treatment has helped improve my condition and how flexible and comfortable I feel very much.

I know when I am due for an appointment and after seeing you feel much less tense and more comfortable. Your talent lies in identifying and focusing on particular problem areas and I always enjoy the conversation too.

Thank you very much for being such an amazing therapist and helping me so much!
I look forward to seeing you for a long time to come.
All the best,
Patrick Broman | Ministry of Education | Waikato
Kim P.Feb 2021
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“Have been experiencing leg tightness extending from a bad back and Roni worked effectively to reduce tightness.

Was great to not be in as much pain. I’ve seen a number of massage therapists and there are a few gems out there and I would say Roni is one of them.”

Thanks Kim.
WayneFeb 2021
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I first met Roni when I needed some deep sports massage to support recovery from my competitive cycling training. His knowledge of musculature and the requirements to rehabilitate muscle is outstanding.

Roni’s treatments are not only very effective but have become an essential part of my training and recovery programme. More recently after a cycling accident where I injured my shoulder, I have been having regular massages with Roni to improve range of motion and reduce muscle spasm.

The treatments have provided relief and are assisting with the rehab of the injury. I place a lot of trust in Roni and can strongly recommend him as a sports therapist to any athlete.
Wayne A, Hamilton

Regards Wayne
Jason Jun 2020
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Roni Is the best .

If you need a specialist who knows what they are doing Roni is the person you need to see. I compete in high level endurance sports he is the only person I see .
I dont go for a massage , when you see Roni you get a Treatment .


After an initial diagnosis of your over all condition, I engage in a treatment plan which focuses on increasing muscle functionality and reducing muscle discomfort ! 

Sports massage Procedure contributes to peak muscular functioning and promotes a quicker return to maximum training levels. It helps in both injury rehabilitation and prevention: preventing muscle and tendon injuries, assisting with post training recovery, reducing chronic strain, and facilitating the recovery from myofascial injuries. Relief of tightness in the deeper layers of muscle and connective tissue is achieved through the focus on knots and specific tension areas.

High level sports athletes are keenly aware of the role that early intervention and maintenance, plays on reducing and preventing future breakdowns. The same principle can benefit everyone.

Regular sports massage focuses on the prevention of developing chronic injuries and aids in the healing process of current ones.

Mayo-Facial Release approach assess and physically treat muscular pain, injury and dysfunction affecting movement and mobility. Symptoms can include reduced range of motion of muscles and joints, stiffness, fatigue, headaches, weakness, numbness or tingling sensations.

The  method restores and maintains the soft tissue structures, and is useful in both rehabilitation and prevention. The aim is to treat not just the symptoms, but the underlying causes of joint, muscle and nerve injuries , to get you back to your optimal daily performance.

Trigger points procedures focuses on the commonly know as “muscle knots” or as highly localized and hyper-irritable spots in a palpable taut band of skeletal muscle fibers,the procedure helps alleviate the symptoms .

Although trigger point therapy does not untangle muscle knots, release fascia, or break up adhesions in the literal or mechanical sense, it can certainly still offer relief and although unpleasant it would provide powerful relaxation and analgesic effects. 

Structural Integration applies mild pressure to the body, working the entire fascial system in a systematic way, incorporating the sensory nerves of our skin.

The skin having itself which most of the effects of massage probably come about by affecting the nervous system via contact with sensory nerves in the skin, this and the combination of working on the restricted fascia  can return to its structurally optimal position and the feelings of discomfort or pain will often be alleviated !

Remedial Massage Procedure  gives solutions to various chronicle pain issues that stem form Musculoskeletal system stagnation its  aiming to get the patient gain an awareness of motion and its direction of the muscle to contractions and Increase motor control by elevating tensions which would lead to relaxation feeling of a more comfortable sensations with their ongoing use .

Remedial massage also has strong supportive role in preventative health maintenance. 

Clients are often surprised to discover that they have physical tightness and mental stress, that is resolved by a regular treatment plan.

PNF stretching was originally developed as a form of rehabilitation, and to that effect it is very effective. It is also excellent for targeting specific muscle groups, and as well as increasing flexibility, it also improves muscular strength. 

PNF stretching is one of the most effective forms of stretching for improving flexibility and increasing range of motion.

There are many different variations of the PNF stretching principle and sometimes it is referred to as “contract-relax stretching” or “hold-relax stretching.” Another variation of the PNF technique is “post isometric relaxation (PIR).


My name is Roni Pearl, I am Certified Massage Therapist and have been working in this industry of manual therapy since 2010.

I have gained comprehensive experience working as a freelancer and in my own practice with clients with different needs for over 11 years.

To give my clients relief  I use a variety of modalities and tools that have been proven as incredibly helpful for my clients.

When working with clients, I listen carefully and attentively to fully understand their pain to then be able to provide individualistic solutions.

This assessment determines how much pressure is needed whether it’s muscle, nerve or fascia. My treatments create changes in structure or tissue to eliminate pain.

After the treatment, I provide the client with care and detailed personalized suggestions and resources which the  client  can then  use to enhance their own abilities to achieve favorable conditions and manage the problematic area. This process makes the handling of issues easy and accessible.

I qualified through the Reidman International College for Complementary Medicine in Israel, and been working in various locations over the globe.

Fun facts about me: I speak 4 languages, lived in 3 countries, play a number of musical instruments, draw and doodle and posses a very dry sense of humor

Truly Yours

Fix Me Roni massage hamilton signature
Fix Me Roni photo


Does Massage works

Massage therapy which include long strokes, kneading, deep circular movements, vibration and tapping does work in general, because it is a kind of passive exercise and stimulant for your skin and muscles — enormous and complex tissues, with stunningly complex neurology. One covers us, the other holds us together and upright. If they don’t feel good, we don’t feel good. Massage wakes them up physiologically, stirs the forces that keep them fit and vital. The human body is designed to work perfectly with a minimum of maintenance. The healthiest people alive are the ones who simply get plenty of fresh air, exercise, rest and high quality food. Give the body what it needs, and it thrives.

How Massage Therapy works ?

There are number of forms of tissue in the human body that massage primarily affects such as fascia, muscles , Tendons , and nerves are a major components in massage work .

Giving an example for how massage works lets take a a connective tissue  in the body that has a connecting function – the Fascia, which is a malleable tissue that wraps all of the muscles, and all of the individual fibers and bundles of individual fibers that become muscle. Fascia comes together at the end of the muscle and becomes the tendon, which attaches the muscle to the bone

The body’s fascial system can be described as a layered body “suite”, with fascial
sheaths wrapping the muscles and weaving in layers throughout the body. Because of this, stress in any area of the body has an effect on every other part of the body. For instance, tension in the connective tissue of the leg pulls the tissue throughout the torso.

In its optimal condition, fascia is a loose, moist tissue. When there is continual loose movement and balance in the body, the fascial body “suite” stays loose and mobile, facilitating movement between different parts of the body. However, under continual stress and lack of movement, fascia becomes rigid and loses its fluidity. Layers of fascia begin to stick to one another, causing the “knots” you may have experienced in your back or neck. The sheaths of fascia stick in a systematic way, based on your habitual patterns of movement, or more correctly, lack of movement. Although people most often associate tension and stiffness with their muscles, it is actually the connective tissue that accumulates much of this stress.

My massage work is designed to release ( unfold the suite ), loosen the tension that currently exists in he connective tissue, stretch the tissues it back into its normal position and to return the body systematically to an aligned position.  reconditioning the body through releasing the rigidity from the connective tissue, and also bringing awareness to and changing the patterns that caused the tissue to rigidify in the first place. 

Why Massage Therapy ?

 Massage therapy is preventative health care : 

Massage therapy has some potential to prevent some serious pain problems. Clients share how much better they feel not only after a massage, but “all the time”.

 Muscles should not be painful :

Like the rest of you, a muscle is mostly water. It shouldn’t hurt at all when you press on it. If it does hurt — and it often does — something is wrong. Stiff and sore muscles are sick muscles: they have a pathology called “myofascial pain syndrome.” They are full of junk molecules, the waste products of metabolism. They are irritated and choking off their own blood supply, starving for oxygen, nutrients and clean tissue fluids, and unable even to exercise to save themselves. Massage can break this vicious cycle, pulling you back from the edge simply by squeezing sick muscles like used sponges.

We Need Touch :

Touch is something else the body needs — especially if the basics are missing — is plenty of tactile stimulation. Unfortunately, we are all touch-deprived, and most people today suffer from a kind of numbness of the skin and deadness of the muscles. Baby mammals literally die without touch — it is essential for the development of our nervous systems. We are tactile beings. To have this simple biological need answered is profoundly soothing, the sensation of relief so intense that it changes lives.


How long should I do massage

Unfortunately, a common scenario is that people stop coming as soon as their symptoms are resolved. Just as people don’t seek help until something goes wrong, they often stop as soon as the worst of the symptoms are resolved.

Massage therapy does not usually work miracles in batches of six treatments. It can get you over the hump. It can take the edge off, and that can be worth every penny. But it can’t fix you up so well that you become magically immune to five more years of slouching in your office chair for ten workaholic hours per day. Chronic pain and stress require chronic care.

Preventative health care for your body is not much different than preventative maintenance for a car. You have a choice: you can spend a hundred dollars on a widget for your car now, or you can buy a whole new engine in a year. Most people have no trouble understanding that equation. For some reason, many people have a different attitude about the human body. In fact, most people spend significantly more on their cars each year than they do on their own health care!

Invest in your health! Whether you are healing from a major accident, or simply trying to slow the downward slide into the rigidity and fragility of aging, massage therapy is most effective when it is used as preventative medicine. And preventative health care is simply the best kind of health care there is. It is easier to keep you healthy than it is to fix you once you are broken. And if you think massage therapy is expensive … try chronic pain.


Help beyond massage

Massage therapists spend more time with their clients than any other health care professionals, with the exception of the psychologists and psychiatrists. And most of that is spent with hands on, as well as in conversation. I have the time to share my expertise with you. I have the time to listen, to answer all your questions. To teach you whatever you need to know. To be thorough. To notice things that other health care professionals might miss. A massage therapist makes a great watchdog for your health: we know the warning signals for all kinds of disease and dysfunction, and we are likely to spot the need for a visit to a physician.


What can I do

A lot of people believe that stretching before exercise or any sports activities will prevent injuries. Unfortunately, stretching generally doesn’t work for the things people think it does, and it is particularly useless at preventing injury.

However, there other 5 things you can do to prevent injuries:

1. Regulate your training load:

Train regularly and moderately, with only moderate increases in load. Injures occur when the load is increased too quickly. If you methodically work your way up to a high load, it may even be protective.

2. Warm up:

The best simple way to prevent injury is to warm up. Prepare for any intense activity by doing a similar activity, however less intensely. In other words, start slow! To warm up your tissues, you need metabolic activity: the heat causes physical changes in connective tissues that make them more pliable.

Warming up is not about getting exhausted or worn down before going into the exercise itself. It literally just means to feel warmer and more fluid in movement.

3. Get your sleep:

Fatigue is a major risk factor for injury. Sleep deprivation is an almost universally underestimated problem. It’s a major factor in chronic pain and athletic performance. Getting more sleep boosts boosts performance, and injury rates and recovery are probably affected too.

Struggling with insomnia? Here is a great article to treat it (by the way it’s easier than you think).

4. Balance and coordination:

It seems that minor glitches in coordinating fast and complicated movements lead to injuries. It’s an inability to sense and respond to traumatic forces at the right time, either from lack of developed skill and/or fatigue. Creating coordination takes practice at complex and specific tasks. Research shows practicing balance, which is one of the most basic elements of coordination, improves balance and coordination. Simply challenging yourself with a wide variety of activity and sensations can mean less falls and less injuries.

5. Watch those niggles:

Some studies show that soccer players who had minor physical complaints — “niggles” — were actually warning signs of more serious athletic injuries. The complaints were linked to at least triple the risk of a more serious injury in the next week. It might be worthwhile to evaluate niggles that we usually neglect and don’t pay attention to.

Masking symptoms with medication

Pain killers and anti-inflammatories, when they are effective, can make you feel less vulnerable than you actually are. And that’s when you’re going to go too far and hurt yourself … again. And you may not even realize it, both because of the masking and because it doesn’t have to be serious re-injury to really slow down recovery.

During recovery remove stress on tissues and allow natural process of healing.

Does Stretching really help?

How Does Stretching works

Stretching helps to increase flexibility. That is a fact. But what is the value of flexibility?

The reality is that hardly anyone actually needs to be more flexible. Most people have a normal range of motion — that’s why it’s normal! Unless you are specifically frustrated because you lack sufficient range of motion in a joint to perform a specific task, you probably don’t need to be more flexible.

Stretching barely registers on any measure of health and function. More flexible people do not die less or fall down less as they age. They don’t have clearly higher quality of life (a tough one to measure, but it’s been done). They don’t have less back pain or injuries, and in fact they may have more. They don’t have lower blood pressure, resting heart rate, cholesterol — those markers of fitness are much more strongly predicted by weight and endurance.

Flexibility also isn’t linked to the other components of fitness: flexible people cannot lift more, run farther, or slip through narrower cracks. James Nuzzo: “Absence of correlations between flexibility and other fitness components indicates flexibility is a distinct trait, but not one particularly important for health and function.”

Acrobats, gymnasts, yogis, contortionists, and martial artists have clearly been pushing the limits for centuries, sometimes achieving uncanny mobility. But these are highly motivated athletes with specific and exotic performance goals and stretching regimens that would definitely intimidate the rest of us, and with good reason: they often injure themselves along the way. Indeed, it may even be necessary to injure joints — to traumatize their capsules and ligaments — in order to get them to move that far.

Fitness and health are not equivalent. You can be fit for a particular athletic pursuit, but that doesn’t mean you are a healthier person: high performance in a narrow category often comes at great costs (such as joint stability). Flexibility is good for a few specialized tasks … and really not much else. It’s useful for gymnasts, for instance.

How Exercise and movement to help you heal

In most injuries, even many serious ones, you will have at least some painless movement. And whatever you’ve got, you should use. When you are hurt, the pain-free range is your new best friend: that’s the range you’ll be exercising in for a while. Pain free range of motion exercises are also known as “early mobilization.”

Research shows that early mobilization is a Very Good Thing. Safe tissue loading is probably actually anti-inflammatory. Early mobilization “reduces range of motion loss, increases blood supply, and reduces the degree of muscle atrophy. This year, researchers in Australia showed that people with hip fractures get better much more quickly if they start walking sooner.

Pain free range of motion exercises are the “baby steps” that you take at the beginning of a recovery process. When injuries are new, your tissues are fragile and it’s very important to avoid the risk of re-injury, or of collateral injury. The sooner you start, the sooner you can get on to bigger challenges

As you start to heal, you usually don’t have to continue to be so careful. In fact, later in the subacute and chronic stages of healing from serious injuries, people progress to mobilization exercises, and then usually have to deliberately leave their pain-free range and start doing “no pain, no gain” exercises, endurance and/or strength training, in order to make further progress — the cliché of agonizing daily physical therapy.

Movement and Chronic pain

If you are suffering from chronic pain, pain free range of motion exercises,  “baby steps” may once again be necessary in order to heal. 

How to do it? 


Explore the pain-free range of motion of an affected joint. See how far you can go before it hurts. And then repeat that movement rhythmically for 1-10 minutes per session, 1-10 sessions per day. I am suggesting a wide range of possibilities there, because there are so many different variables. Use your judgement, and generally let pain by your guide: if the movement begins to hurt, obviously you should stop.

Often it is necessary to make a movement easier in order to make it pain free, and this is where creativity and experience become important. 

Frozen shoulder — Frozen shoulder is often so painful that there is basically no such thing as a pain-free range: any attempt to move the shoulder is painful. But by “dangling” the arm, tiny muscle contractions can get the shoulder joint moving painlessly — or without any increase in pain, at any rate.

Ripped biceps — I don’t mean well-defined, I mean torn! A severe muscle strain can make it virtually impossible to contract a muscle without pain. A ripped biceps muscle may not be able to lift the weight of the forearm painlessly … so help it. Reach over with the other hand, and provide enough assistance that the damaged biceps can “lift” your forearm.

Back pain — Acute back pain can be so severe thay any movement causes spasms. So get into the water, where you are much lighter! Even a bathtub may suffice. It is usually possible to do some hip circles in a pool, or to gently flex and extend the lumbar spine in the bathtub (the heat helps too). Water is a terrific place to do pain free range of motion exercises for injuries that are complicated by gravity.



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Hamilton , Waikato , New Zealand

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