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

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.

27/04/2026

Changing direction like this means your body isn’t using that leg.

This creates movement patterns that can lead to injury in the other leg, or re-injury of the same leg!

This wasn’t a strength issue, his body is more than strong enough to do this movement. We made sure of it throughout his plan.

It was a coordination issue.

As soon as we added significant speed, and added in work for his brain (focusing on moving between the cones), he could no longer think about how his body was moving.

This is why it’s so important to do this sort of stuff before returning to your sport.

Much easier to ingrain the appropriate movement patterns within a controlled environment than it is within the chaos of sport!

25/04/2026

The important (and hopefully obvious) caveat to this, is that I don’t tell someone that something is fine, if it isn’t 😂

But the VAST majority of the time, things are not as big of a problem as we think they are.

Particularly in this industry, where lots of fear is pushed around as a means to make money.

When you’re going through the rehab process, you’re scared of flaring up and delaying your results.

You’re worried about making the problem worse.

Having someone to reassure you that you’re doing the right things is very valuable

20/04/2026

⬇️ USEFUL CAPTION

Rehabbing an injury when you have hyper mobility can be tricky.

Because a lot of movement-based rehab is about ensuring you’re moving the areas we want, and not the areas we don’t want.

…which is particularly tricky when you struggle to feel what you are or aren’t moving!

What works really well for all of my hypermobile clients is:

1️⃣ External feedback

Just like I did with Ellie in these clips. You can use foam rollers, bands, benches, walls etc. something that helps you feel what your body is doing.

2️⃣ Set your exercises up in a way that makes it very hard to do the wrong thing.

For example, if you reach across your body to grab a squat rack as you do a single leg hinge, this will force you to turn your pelvis towards the working leg.

The reach creates the movement and means you don’t have to think about it. This also helps you learn what it feels like, so you can build that awareness.

3️⃣ Do lots of mid-range isometrics, then reps where you stop shy of both end ranges.

Hypermobile people typically fling themselves from one end range to the other, hanging out on passive structures to know where their joints are in space.

Spending more time in mid range not only builds control, but helps build that awareness of where your joints are in space.

🏋🏻‍♀️ Hypermobility can make rehab a bit trickier sometimes, but by no means are you doomed!

You just need to make tweaks to exercises to ensure you get what you want from them 💪

Address

Broombank Park

S41 9RT

Website

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

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