How To Finally Get Out Of Pain And Get Back To Training After Injury

Why most injury rehab methods FAIL to bring long-term results and what to do instead…

Pete Fry – Movement Specialist

Hi, I’m Pete Fry – Movement Specialist – and I’ve been helping people get back to training after injury since 2014.

Being injured is no fun, but after injury following the right rehab approach is essential for a full and fast recovery.

But there’s a problem…

Many injury rehab methods deliver short-term results…but fail to get you back to training long-term!

Are you stuck in a cycle of short-term rehab?

In fact, many people spend weeks, months even years going around in circles with their rehab…

…only to experience the same pain or injury when they return to training.

This is because most approaches to injury rehabilitation are focused around reducing pain SHORT-TERM rather than building better movement skills and experiences LONG-TERM.

If foam rolling, stretching and ‘activation’ exercises aren’t working for you, there’s more you can do…

The good news is that you don’t have to spend hours stretching, foam rolling or performing band exercises to get back to moving pain-free after injury.

(In fact, these things can hinder your long-term rehab results!)

Successful movement rehabilitation is about following a process that’s based in REAL SCIENCE and specific to YOU and your movement goals…

The Step-By-Step Process To Get Back To Training After Injury

Step 1 – Correct Diagnosis

The first stage with any injury or persistent pain is to get a diagnosis from medical doctor or physio.

A diagnosis doesn’t necessarily mean bad news but knowing exactly what you’re dealing with will help you form an effective rehab strategy that works!

A good diagnosis is specific like “Achilles Tendonitis” and will have a specific rehab protocol to follow.

If you’ve had a vague diagnosis like “tight IT bands” or “weak core”…seek another!

Step 2 – Allow Your Body To Heal

After injury, recovery time is needed. This is the time when your body goes to work repairing your muscles, tendons, ligaments and bones – and it does a good job of it too…if you let it!

Allowing tissues to heal and protecting the recovering area is an important part of the rehab process.

Going back to training too soon will only extend your rehab timeline!

Step 3 – Assess Your Movement

Assessing running biomechanics

After your tissues have healed it’s possible for movement to remain feeling stiff, painful, unstable or weak.

This is great time to assess your movement.

Looking at exactly how you move will uncover any restrictions or inefficiencies in your movement so you can start rebuilding your movement and get back to moving at your best.

Step 4 – Learn New Movement Skills

Hitting the glutes in multiple planes of motion as part of Lisa’s Hip Rehab program

The next step is to improve your movement through the process of Skill Development.

Skill Development is all about learning the best ways of moving for YOU and can help you:

  • Avoid painful or problematic movement patterns
  • Improve strength, flexibility, co-ordination and balance
  • Target specific muscles when you move
  • Learn new, more efficient ways of moving
  • Build confidence in your movement

…and much more!

After going through the process of Skill Development you’ll have gained new awareness and control of your movement and finally understand what has been holding you back.

Step 5 – Bridge The Gap Back To Full-Fitness

The final stage is Performance Training – the process of learning to use your best movements when it matters most.

Whether you run, cycle, lift weights, play golf or do Yoga or CrossFit, Performance Training will help you use your best movements in your favourite training environment.

This final (and often missing!) piece of the puzzle is what will help you get back to training and keep moving at you best – maximising your performance and minimising the risk of re-injury.

Get Real Results

post injury rehab specialistsWe help you bridge the gap between injury and full-fitness
By following the 5 step process above you can get back to moving, training and performing at your best in minimal time and avoid the cycle of training, pain, rest and rehab.

This science-based approach is the EXACT process we’ve used to help hundreds of people get out of pain and overcome a wide array of musculoskeletal injuries and conditions like:

  • Shin Splints
  • Plantar Fasciitis
  • Lower Back Pain
  • Runner’s Knee (ITB Syndrome)
  • Hamstring Tendinopathy
  • Achilles Tendonitis
  • Quad Tendon Rupture
  • Rotator Cuff Tendinopathy

…and many more!

Need Help With A Movement Problem?

Get FREE Advice

Book a FREE Rehab Strategy Call with us and we’ll discuss…

  • Your injury, surgery or pain
  • Your movement and training goals
  • The rehab approaches you’ve tried so far – what’s worked and what hasn’t
  • The EXACT next steps to take to finally start seeing progress in your rehab

…and more!

Click the button below to book a FREE Rehab Strategy Call today…


Quad Surgery Rehab

“After 6 months I have returned to pre-injury levels of endurance, cycled to Tenby (100+ miles) and now running 5k around my PB time, pain-free.

I’d thoroughly recommend Pete to anyone wanting to return to sport post injury.

– John Cook

Hamstring Tendinopathy

“After struggling with left hip/glute/hamstring pain for 3-4 years I was resigned to the fact that this was something I had to live with, until I found Pete.

Now I’m virtually pain-free, can move more freely and feel so much stronger.”

-Lisa Bass

Running Rehab (Lower Limb)

“Finished up an amazing 12 week program with @sportfunction and even though this picture shows some great visual improvements, more importantly I feel like I’m running so much better.

Running feels easier and a feel like I’m floating along trails right now.

3 months of training has lead me to my first big race this year in 10 days time. The first time I’ve got myself to the start line without a major setback.”

– Cameron Lacey-Coles

L5/S1 Fracture (Lower Back)

jo“After 5 months off due to a fractured L5/S1 I sought Pete’s help for some form of help/rehabilitation training.

Had a 90-minute session with Pete today and he had me walking pain free by the end of the session. This has NOT happened in 5 months and I’m elated and very impressed. He was very knowledgeable and even took the time to explain the technicalities to my PT and in simpler terms for me.”

– Joanna Murphy

Post-Hip Surgery Rehabilitation

“Fantastic bespoke rehabilitation sessions post hip operation for arthritis. I have gone from believing I would never be able to ride my horse again without significant pain to real optimism that I WILL be able to ride pain free again! I can’t tell you how amazing that feels. Thanks so much Pete!”

– Fiona Lewis

Ankle Injury Rehabilitation

Ankle rehabilitation exercises with Physio KatieI started seeing Pete after sustaining ankle ligament damage when playing rugby.

Working on increasing ankle range of movement, foot movement mechanics and stability combined with some additional hip work my ankle has improved significantly and I have returned to playing rugby thanks to Pete’s help.”

– Katie Davies, Physiotherapist

Groin Injury Rehabilitation

Improving thoracic spine ROM in a step“I’ve had a history of groin and hip flexor injuries and tried many different rehab strategies, with limited success.

Amongst other things, Pete designed a warm-up routine that targets the area of my previous injuries and have kept me injury free through a pretty tough training year (which seems like a fair trade).”

– Gareth Revell, Touch Player & Coach (Cardiff Raptors & Wales)

Pain-Free Squatting

Pain-Free Squatting“I have started working with Pete following a physio referral for a list of mobility issues that have led to difficulty performing pain free squats and lunges in particular.

After just a couple of sessions with Pete, he has assessed my movement and identified what causes the pain and I have been able to perform a weighted bar squat pain free for the first time in years!”

– Kayleigh Rosewell

Need Help With A Movement Problem?

Get FREE Advice

Book a FREE Rehab Strategy Call with us and we’ll discuss…

  • Your injury, surgery or pain
  • Your movement and training goals
  • The rehab approaches you’ve tried so far – what’s worked and what hasn’t
  • The next steps to take to finally start seeing progress in your rehab

…and more.

Click the button below to book your FREE Rehab Strategy Call today…