How To Get Back To Training After Injury And Avoid The Common Rehab Mistakes

Hands on…at the foot!
Hi, I’m Pete Fry – a Movement Specialist from Cardiff, UK – and I’ve been helping people get back to training following injury or surgery 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 treatments deliver good short-term results but fail to provide results long-term!

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

If stretching “tight” muscles and strengthening “weak” muscles hasn’t produced results in your rehab and movement still hurts, it’s time for a different approach…

We help you bridge the gap between physio and full fitness

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

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

Ultimately, successful movement rehabilitation is about building your movement skills in way that’s specific to YOU and your movement goals and creating new positive movement experiences.

How To Move Out Of Pain

Pain is a complex whole-body experience designed to protect us.

When we get injured – either from a single incident or overuse – we usually experience pain.

Pain helps us to protect an injured area, allowing our muscles, tendons, ligaments & bones to heal.

The problem is that after injury our tissues can heal but we can still experience pain.

This is what’s known as ‘chronic pain’ and many rehab treatments are focused around reducing pain…SHORT-TERM.

In injury rehab, LONG-TERM success ultimately comes from learning to move in ways that don’t cause pain.

And this is exactly how we can help…

Our Approach

Step 1 – Movement Assessment

The first thing we do is assess your movement – bone by bone, joint by joint, muscle by muscle – and consider everything that might be contributing to your pain, weakness or instability.

After assessing your whole body moving in 3d (biomechanics) we highlight the movement skills that are important for you and create a personalised rehab strategy.

Step 2 – Movement Coaching

Hitting the glutes in multiple planes of motion as part of Lisa’s Hip Rehab program
Then we coach you through your personalised movement program, specifically designed to help you find new ways of moving so you can get out of pain and get back to moving, training and performing at your best.

Everything we do with you is based in the ‘real world’ – helping you move away from a clinical environment and get back on your feet.

Step 3 – Homework Exercises

Every movement coaching session comes complete with a set of homework exercises for you to practice daily at home or perform as part of your warm-up prior to training.

Real Results

The goods news that by following the 3 steps above you can move out of pain and start regaining confidence in your movement so you can get back to moving, training and performing at your best.

Our unique science-based approach has helped 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
  • ACL/MCL
  • Pec Rupture
  • Shoulder Impingement

…and many more.

Need Help Getting Back To Training After Injury?

Get FREE Advice Today

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!

Fill in the form below to book your FREE Rehab Strategy Call today…

    Name (required)

    Email (required)

    Phone (required)

    Tell us about your injury or condition?

    Testimonials

    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 Getting Back To Training After Injury?

    Get FREE Advice Today

    Book a FREE Rehab Strategy Call with us today.

    On the call 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.

    Fill in the form below to book your FREE Rehab Strategy Call today…

      Name (required)

      Email (required)

      Phone (required)

      Tell us about your injury or condition?