Polaris Rehab & Performance

Polaris Rehab & Performance 🏃Injury rehab for active people who’ve tried everything else

17/08/2026

This is a really nice way to start to improve stiffness at the foot and ankle if you’re not quite ready for things like pogos!

You want to be introducing these qualities as early as possible, and this is a nice way to do that without load being an issue.

13/08/2026

Bands are wonderful đŸ€©

I use them all the time to help clients learn how to execute an exercise properly.

THEN once they can do it, we can remove the bands, or even add them as resistance if you feel like it!

09/08/2026

I want to make sure I’m being clear here and don’t suggest this is the “root cause” and that by strengthening the right knee his ribcage and spine will stop feeling tight.

This is why I mentioned the importance of still training his ribcage and spine movement in his rehab.

HOWEVER, whilst the quad work isn’t the silver bullet that will solve everything. It is potentially the bottle neck that will limit progress if we don’t address it.

Your body is very smart and will avoid loading an area that it doesn’t feel safe loading.

Sometimes that doesn’t really affect things.

Other times it leads to things like this. So keep old injuries in mind, you never know if they could still be impacting things!

31/07/2026

He had been working on his inversion for a few weeks before this, because he couldn’t even consciously create it at first!

But once we had access to it, this allowed us to begin integrating it into this toe-off position.

It worked very well, as you can see by his lovely foot shape!

Now he can continue to shift more weight back into that leg over time, and we’ll gradually build little movement bridges to work our way back to a normal ole calf raise.

Any questions, let me know!

30/07/2026

I see this with a lot of knee pain clients, but especially those who have had ACL surgery (particularly hamstring graft).

If your shin is always turned out, your outside hamstrings are working hard and your inside hamstrings aren’t doing much at all.

It also impacts the movement at your foot and hip, and can result in the knee not feeling great.

So learn to get that shin rotating in, especially if you had a hamstring graft for your ACL surgery!

21/07/2026

Strength alone is not enough!

If you haven’t taught your body how to use that strength at speed, do not assume it will automatically know how.

Speed is a great tool to expose your weaknesses.

Make sure you train it before returning to your sport.

20/07/2026

Tension gets blamed for a lot of things, particularly when it comes to pain.

And sometimes, rightfully so!

But we do need tension.

Muscular tension is how our bodies move.

Tension becomes a problem if:

1. We can’t create enough of it
2. We can’t let go of it when appropriate
3. We can’t be tense in one place and relaxed in another

Tension itself is not the problem, a lack of control over that tension is more often the issue!

16/07/2026

There are no best exercises.

Without assessing you 1-1, I have no idea what your body needs.

Then once I have assessed you, I know what movement your body needs, but I don’t know the best way (exercise) to give you that movement.

You can side bend your spine in so many ways.

An exercise that Bob loves might be painful for Sue.

One that gets great movement for Barry might not move anything at all for Gertrude.

This is why you should to listen to people that say “this is the best exercise for your XYZ pain”.

Unfortunately, there’s no such thing.

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