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🏃Injury rehab for active people who’ve tried everything else

08/06/2026

Part 3/however many of these myths I do!

By now it’s mostly common knowledge that glutes being “inactive” or “asleep” isn’t a thing.

BUT that idea doesn’t come from nowhere, people do struggle to feel their glutes working.

99% of the time, this is why.

Learning to do a really good hinge is a great way to start to get length through your glutes.

You also need to keep an anterior tilt as you do it (I made a video about this recently!). The reason a lot of people fall into this trap is because they’re told to tuck constantly.

If you always tuck, you can’t lengthen your glutes, and then you stop to feel them working.

If you need help rehabbing a hip or lower back issue, dm me the phrase “rehab me” and we can have a chat.

05/06/2026

Shoulders are always under-challenged in rehab.

Banded rotator cuff drills won’t help you get back to pressing overhead in the gym 99 times out of 100.

We did more movements than this in our initial session, but they were mostly dead ends and/or not interesting so I didn’t show them here!

4 weeks on and things are feeling good. Not perfect, but not far off either.

10 years vs 4 weeks.

Crazy how resilient your body is and how quickly things can change when you give it the right inputs.

Any questions, let me know 🫡

02/06/2026

Copenhagen planks are in a lot of hip and groin rehab plans.

BUT most people do them in a way that isn’t training their groin as much as it should be doing…which defeats the purpose.

Move from ya hips, not your spine 🫡

20/05/2026

This works very well for 99% of my clients who get a hip pinch during a lateral squat.

Obviously it might not apply to you, but it’s worth giving a go.

The pinch normally happens because you’re not actually abducting your hip.

In order to abduct the hip, you need to adduct the opposite one. So make sure you’re fully shifting your pelvis across to the working hip.

Any questions, let me know 🙏

18/05/2026

Matt is back cycling and running with no issues after 9 sessions with me (and more importantly, a lot more sessions by himself!).

Rehab takes time, effort and lots of reps.

Matt put in a lot of all 3 💪

And now he’s reaping the rewards, and I get to take all the credit for his hard work…win win!

If you want to progress like Matt did, you’ll have to do lots of hard work, just like him.

But knowing where to direct that hard work is the tricky part, and is what I can help you with 🤝

DM me “rehab me” if you’re interested in working together to get you back doing what you love.

13/05/2026

Some people might say this is far too conscious and won’t translate to something like a calf raise.

But how are you meant to access a position subconsciously if you can’t even get there consciously?

If he loaded this movement up with a band (which he is now doing at home), he wouldn’t have been strengthening the muscle I want him to strengthen.

We need:

- Awareness of a movement/position
- Isolated strength in that movement/position
- Integrated strength of that movement/position across other movement patterns.

You can’t get to step 3 if you skip step one.

Movement matters, don’t let your body cheat your way around things!

I know this video is a bit wordy. If you don’t understand the terms/muscle names, don’t worry about it! The point is, his body was trying to be sneaky, and it’s important that we didn’t let it.

You should apply that concept to your own rehab, or pay someone that will apply it for you!

11/05/2026

Important caveats:

1. The solution to most people’s knee pain isn’t “just get stronger quads”. But most of the time, it isn’t THAT much more complex.

2. Tied into #1 — complexity is relative. When I say complex answers are bad, I mean overly-complex, mental gymnastics type of complexity.

On the opposite end, there are definitely some practitioners who use “simplicity” as a guise to actually just not use their brain and do any sort of problem solving for their clients.

I’m not advocating that at all.

3. Biomechanics is so useful. Just not in the way a lot of people on the internet talk about it.

04/05/2026

Reducing pain is an important part of rehab.

But it’s not the only thing that matters.

Don’t confuse movements that reduce pain, with movements that will get you back to sport.

They CAN be the same thing, but they’re not always.

Address

Broombank Park

S419RT

Website

http://www.polarisrehab.co.uk/

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