Dan Rowe Sport Rehab

Dan Rowe Sport Rehab Start your rehab journey with me today. Visit my website www.danrowesportrehab.co.uk

22/05/2026

Hamstring Floss

It’s the perfect exercise to add into your warm up, cold down or next day recovery. Hamstrings are an important muscle group in all sports so taking care of them is important.

Working the sciatic nerve helps reduces muscle compression on the nerve, boosts circulation to promote healing, and improves flexibility in the spine and hips.

21/05/2026

What’s one piece of advice you give every single client on day one?

I share why prevention is more important than rehabilitation, and explain how prehab doesn’t have to be complicated. I discuss how just 6 personalized exercises in a 10-minute warm-up—including simple stretches and isometric work—can help your body fire properly and prevent injuries without heavy lifting.

18/05/2026

The injury settled. So you went back. And it happened again.
That’s not bad luck. That’s the difference between rest and recovery.

Rest removes pain.

Recovery fixes the problem.

They’re not the same thing — and confusing the two is one of the most common reasons people get stuck in the same injury cycle for months.

💬 If this sounds familiar, DM me. Let’s actually fix it.

15/05/2026

The glute bridge. Simple. Underused. Genuinely effective.

Lie on your back, feet flat on the floor, knees bent.
Drive through your heels, squeeze your glutes, and lift your hips until your body forms a straight line from knees to shoulders.
Hold for a second at the top. Lower slowly. Repeat.

That’s it.

But don’t let the simplicity fool you.

Why it’s worth doing:

Strong glutes protect your knees, your lower back, and your hips. They’re the engine behind almost every movement you do — running, jumping, changing direction, getting up off the floor.

Most people’s glutes are underactive. Sitting all day, moving on autopilot, letting other muscles pick up the slack.

The glute bridge switches them back on.

No gym needed. No equipment. Five minutes.

If your lower back ni**les, your knees ache, or you feel like your legs do all the work when you run — your glutes might be the missing piece.

Start with 3 sets of 12. Feel the squeeze at the top. Build from there.

Save this one. It’s one of the first things I give almost every client.

12/05/2026

Stretching isn’t always the answer.

Sometimes your calves aren’t “tight” They’re overloaded.
- Running more
- Playing more football
- Walking more
- Poor ankle strength

Your body responds by tightening up. So you keep stretching but it comes straight back.

That’s your clue.

You might need:
- Strength work
- Load management
- Better warm-ups

It’s not just another stretch.

Same goes for Achilles ni**les too.

Have you got that one calf that’s always the problem?
DM me “CALVES” for a free prehab program

11/05/2026

The most common question new clients ask me before they book, have I dealt with this injury before?

Through my four years working with Woking and now six months working within my own business, as well as countless experiences working in academies, rehab centres and clinics, I’ve seen a lot.

But that still doesn’t mean I’ve seen it all.

But here’s the thing, that doesn’t mean I can’t help.

Just like most people in a job they love, I’m constantly learning and looking for new challenges. Expanding my knowledge regularly to make sure I’m up to date with all the latest information, to make sure that you are getting the best care I can possibly give.

So if you’re unsure, if I’m right for you, why not book in a free 15 minute call? And let’s just have a chat before we take anything further.

07/05/2026

Deadlift

This exercise is perfect to work on your posterior chain. It’s a very common exercise but often done wrong. It’s important you get the right form for this exercise to be able to feel the full benefits.

04/05/2026

Understanding Your Body’s Early Warning Signs: Don’t Ignore That Ni**le

“I’m not even sure what I’ve done…”
No clear injury it’s just a ni**le.
Slight tightness here and a bit of soreness there.
And Something doesn’t feel right.

So you ignore it. Train around it and try to stretch it a bit with the hope it disappears.
But it never fully goes.

That’s usually your body giving you early warning signs and not something to ignore. It’s something to understand.

If you’ve got something like that going on around Hampton…
Message INFO and let’s figure it out.

30/04/2026

Deadbugs

So often an exercise done badly, this is all about control.

Keeping your core switched on while your arms and legs move, make sure to keep your lower back on the floor.

Great for core stability and lower back support

27/04/2026

Breaking Down My Initial Consultation Process

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