Keith Strength Rehab Ptc

10/03/2026

5 simple ways to reduce anxiety that don’t involve the gym…
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Many people are travelling, many more of us are starting put… Most of us, either way, are bubbling along around a 5 out of 10 at least on the anxiety scale.
So we need to pay close attention and do as many small things as as possible to shave off a few numbers and stop added stress compounding on our regular tolerable/daily stress & pushing us any higher!
1️⃣
Reduce or eliminate caffeine. It ramps your nervous system up, acts as a stimulant when we actually need to find ways to relax and calm. I LOVE COFFEE but starting the day my usual way at the moment with 2-3 cups before midday is making me feel like I’m about to fight somebody… Start your day right and drop it right down!
2️⃣
Add 2-3,000 more steps in your daily routine, early morning or late evening walk 20-30 minutes each (even if you normally smash 10k). We need to find ways to temporarily subdue the angst in the air.
3️⃣
Get around nature & belly breath. Stand up straight with your shoulder me back in a confident posture and take as many long slow breaths as you can, push your belly out as far as you can as you do. If you can hear the birds, be around other people, touch grass or sand or the ocean then also do that!
4️⃣
Eat well. I know sweets and chocolate are amazing, i’m guilty too, but just be aware sh*tty food increases low level inflammation in your system which increases your stress response. Stay hydrated (when possible) everybody… Also be aware of caffeine in Coke & some teas!
5️⃣
Sleep well. Bed early, (if you can during Ramadan) with a book, maybe even have a shower before bed, dim lights, no screens, Netflix can wait and try and add an extra hour or so at the front end so you can wake up and maybe not need that first coffee and you’ll have time to go for a walk at sunrise!
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Any other suggestions or tips especially for those fasting and staying up late… please share below
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07/03/2026

Week 8️⃣ & with all the💥noises in the sky all week I decided to keep Teddy 🐕 with me and take him (& Max) to the gym when it was quiet!
🐶 🐶
This week was also the start of occlusion cuff training which in short means; I can start loading the joint & the muscles with a very light weight, gently stress the tendon where it attaches to the bone, and the occlusion aspect restricts the muscle from blood returning & replenishing during the reps and sets. It effectively creates a lot more cell damage and waste which improves its condition at this early stage with very low and safe intensity….
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Safe has been the word of the week this week!
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05/03/2026

To the Lebanese 🇱🇧 Community… Now is your time to shine… Please save our British friends!

28/02/2026

Week 7 - Felt the need to run!
Haven’t run since November, needed to change my neuro-chemistry, 4km, felt good, no aches or pains, kept it short,, looked down and my arm was straight…
🦾
Managed to fix the brace and following doctor’s orders I’ve kept it on.
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Confessing that I will likely use my left arm moving weights and benches etc around the gym, I agreed with that it’s best to keep the brace and not suffer any set backs after good progress this far…
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We’ve extended the range of motion but the tendon graft is still not strong enough to endure anything heavier than 1-2kg around the gym…
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Isometric exercises and scar work is the plan for this week
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15/02/2026

07/02/2026

Week 4 and getting some semblance of normality back, finally back driving which is a massive help aswell as being able to start light training again…
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Three body weight only leg sessions this week & a few hours on the bike and treadmill…
🥴
Body is mush, moral is doing fine, but I am thinking of making a sign or leaflets to answer everybody’s questions with “what happened?” on one-side and “how’s the recovery going?” on the other…
🪧
Shoutout as usual
🙏

06/02/2026

Self-talk is very important 👌
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31/01/2026

Week 3 - I needed to swap to a custom-made cast from because my elbow felt like it was falling out of the back of the brace. It’s surprising how heavy your arm is when your muscles are not supposed to be activated.
So another week of scar work, hand exercises with a gentle introduction into low level cardio.
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Passive ranges are on track at about 20-30degrees off full extension & full flexion before a build up pressure only in the very back of my elbow joint of all places.
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No pain, no problems, all on track so far still
👌

26/01/2026

Let’s hope she waits for me 🤞
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