Rich Knight Performance

Rich Knight Performance Sports Injury and Massage Clinic based in Soham. Rich Knight Performance is a Sports Injury and Massage Clinic based in Soham.

24/06/2026

DON’T PANIC!

If you miss a workout or a run it’s not the end of the world! I have missed 2 this week as been too hot (and I love the heat) and didn’t fancy getting up too early as I think long term the sleep is better for me 😅

Instead I had an extra days rest, and then chose a different form of exercise.

What is everyone doing this week with their training due to the weather?

22/06/2026

Rest doesn’t just mean taking a day off the gym.

The biggest recovery tool you have is the one most people cut short without thinking about it.

SLEEP!

When you sleep, your body does a-lot of repair work. Tissue gets rebuilt, and your nervous system resets. Miss out on that and you’re asking your body to heal with the handbrake on.

The research backs it up. Less sleep is linked to more injuries, and more sleep has been shown to sharpen recovery and performance.

Better sleep means better muscle repair, sharper performance, a stronger immune system, steadier mood, lower stress, better hormone regulation and less inflammation. It’s the one habit that touches all of it.

So before you spend money on supplements, gadgets or recovery tech, take an honest look at your sleep first. It’s free, and nothing else comes close.

If you’re carrying a ni**le that won’t settle, or you’ve hit a wall with your training, this is often the missing piece.

Want help to move, feel and perform better? Drop me a message.

18/06/2026

Most people train to create movement. Almost nobody trains to resist it.

Here is Will demoing a Plank Row 👌🏼

Here is the idea. Anti rotation is your ability to stay stable when a force is trying to twist you out of position. A defender leaning into you. A fast change of direction. That big tackle that comes from the side. Your job in that moment is not to move. It is to hold.

When you cannot hold, the force leaks. Your spine and pelvis give up control, your power bleeds away, and the tissue that ends up taking the load could be the bit that gets injured.

Train it and you get a trunk that locks down when you need it to. Better force transfer into your arms and legs. More control when you cut, sprint or take contact. And a back that is far less likely to complain.

The good news is it is simple to add in. Pallof presses. Single arm farmers carries. Bird dogs. Suitcase holds. Slow, controlled, fighting the urge to twist.

You do not need much. Two or three sets a couple of times a week sat inside your normal training is plenty.

Strong is good. Strong and unshakeable in rotation is better.

If you want a couple of these built into your programme, drop me a comment and I will help you out.

16/06/2026

Is rest keeping you injured?

I genuinely cry inside when someone has been given advice from another professional to rest, or not do anything… 😭

Resting an injury feels responsible. The pain settles, so it feels like it’s working.

But settling pain and rebuilding capacity aren’t the same thing. Rest can take away what was irritating the tissue, it doesn’t make it stronger. And most people don’t just rest the sore bit, they stop training altogether. You get stiff, you lose range, the whole body loses tolerance.

So when you go back to normal, normal is now too much. It flares. That’s not proof it never healed. It’s the capacity you lost sitting still.

This is why injury is opportunity. We train around it and build the weakness that may have caused it, so you come back more robust, not just less sore.

Stuck in the rest, flare up, rest again loop? Send me a message and let’s sort it.

13/06/2026

Exercise. No matter what it is, sets you up perfectly for the weekend ❤️

08/06/2026

Planned to do 3k on the ski erg today. Ended up doing 10.

Today I had no plan. It’s a free day. I did not really feel like training but it’s to 💦 outside and wanted to do something. The ski erg can be mind numbing, so I told myself 3k would do. Even that felt like a slog.

But I got to 3k and thought, give it a bit more. Pushed to 5k. Then 8k felt close enough to round up. Then a proper banger came on and the last 2k took care of itself.

Here is the point. I never set out to do 10k. If you had told me at the start that was the target, I probably would not have got on the machine at all. What got me there was starting small and letting it build.

That is the bit most people miss. You do not need to commit to the whole session. You just need to show up and start somewhere. You never know where is will take you 😃

So on the days you cannot face it, shrink the goal until it feels easy. Then go from there 🙌🏻

I also learned the ski erg re sets at 10km 😆



06/06/2026

A long run gets written off as just training. Miles to tick off, a box on the plan.

For me it’s more than that. It’s ME time.

It’s the one part of the day where nothing else can reach me. Time to get through the podcasts and audiobooks stacking up. Time to let my brain wander and come up with the daft ideas. Time to be out in it, even when it’s blowing a gale and chucking it down.

Especially when it’s rainy, something therapeutic about it.

The body gets the work in, but the head gets just as much out of it.

Have a great weekend 🙌🏻

My client .drivinginstructor is going to be riding from one end of the UK to the other. Starting 19th June Keiran with t...
05/06/2026

My client .drivinginstructor is going to be riding from one end of the UK to the other. Starting 19th June Keiran with two other friends will be riding from Lands End in Cornwall to John O’Groats in Scotland raising money for


When I first met Keiran he was suffering with a range of physical issues caused by his job as a driving instructor, as well as old sports injuries. Seeing the progress Keiran has made through hard work with his rehab and strength training, as well as his cycling has been impressive.

I wish him and his friends the best of luck, fine weather and tailwinds!

04/06/2026

Alcohol, how does it affect you??

6 months alcohol free. Here’s what actually changed.

I’ll be honest, I didn’t have a problem with alcohol. It was just a few beers most weekends. But I had no idea how it was affecting me until I stopped!

The biggest surprise was the Monday blues lifting. I’d been waking up flat with nothing to feel flat about, walking to work wondering why I felt down. Turns out the weekend beers had more to say about my mood than I gave them credit for.

Then there’s the stuff I can measure. My resting heart rate dropped around 10 beats per minute, from the high fifties into the mid forties. My HRV was permanently in the red before the new year, and within eight days of stopping it went green and has stayed there ever since.

Better sleep, more energy, clearer skin, and training has been amazing!

This is not a preach, and i’m not here to tell you to stop drinking. That’s your call. But if you’ve ever wondered whether those weekend beers are quietly holding back your training, your sleep or your mood, six months gave me a very clear answer.

If you’ve done a stretch off the booze, what changed for you? Drop it in the comments.

03/06/2026

Today is Global Running Day. The rule is simple. Just run.

It does not have to be fast. It does not have to be far. It might be something you have been putting off for a while, so it’s a great time to start!

Who else is lacing up and getting a run in? 🏃🏻

Address

Soham

Opening Hours

Monday 9:15am - 8pm
Tuesday 9:15am - 4pm
Wednesday 7am - 9pm
Thursday 9:15am - 3pm
Friday 9:15am - 4pm

Telephone

+441353469470

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