Optimal Performance - Sports Injury Clinic

15/12/2025

Training builds strength — recovery protects it

Creating a structured plan for training and recovery is essential for overall performance. build in specific protocols to help:

Mobility
Foam roll
Sports Massage
Nutrition

Recovery is important.

01/12/2025

Movement Monday

Spinal movement through all planes of motion
* fix the hips in a split stance
* flexion & extension
* rotation left & right
* Side bend both ways
* repeat

My pleasure 😇

27/11/2025

Voucher - Give the Gift of Health

DM us for more information

24/11/2025

17/11/2025

Recovery isn’t weakness - It Optimises Performance

If you want to train harder, move better, and feel stronger—recovery is the key.
It’s not just a “rest day”… it’s the foundation of real progress.

Why Recovery Matters:

• Boosts performance — muscles repair, strengthen, and come back more explosive

• Prevents injury — reduces overload, tightness, and chronic strain

• Supports consistency — fewer setbacks means better long-term results

• Improves sleep & energy — a recovered body performs better everywhere

• Enhances mobility — move smoother, feel lighter, train smarter

Essential Recovery Tools:
✔️ Sleep (your #1 recovery tool!)
✔️ Low-intensity movement (walks, cycling, mobility flows)
✔️ Massage
✔️ Adequate protein + hydration
✔️ Foam rolling & mobility work
✔️ Stretching (dynamic + static)
✔️ Massage gun therapy
✔️ Cold exposure or contrast showers
✔️ Compression gear

Remember: Your gains don’t happen in the gym—they happen when you RECOVER from the gym.
Train hard. Recover harder. 🔥

11/11/2025

Back Flexion: Small Movement, Big Relief!

Forward-bending movements gently stretch your spine, ease tension, and improve flexibility. Perfect for anyone who spends hours sitting or standing!

Benefits of Back Flexion:
✅ Relieves spinal pressure
✅ Stretches tight back muscles
✅ Improves mobility & posture
✅ Promotes relaxation and circulation
✅ Eases discomfort from spinal stenosis

⚠️ Tip: Avoid deep forward bends if you have a herniated disc or osteoporosis — stick to gentle movements or consult a professional first.

Move mindfully, breathe deeply, and give your back the love it deserves.

05/11/2025

Move Your Spine in Every Direction

Your spine isn’t meant to move in just one plane — it’s designed for three-dimensional motion. When you train it that way, you build resilience, mobility, and strength that lasts.

✨ Benefits of Multi-Plane Movement:
➡️ Improves mobility: Keeps the joints between vertebrae lubricated and healthy.
➡️ Enhances stability: Engages deep core muscles that protect your spine.
➡️ Prevents stiffness: Reduces back pain from repetitive or static positions.
➡️ Boosts performance: Improves coordination and strength across real-life movements.
➡️ Promotes longevity: Encourages balanced muscular development and posture.

💡 Move your spine through:
• Flexion/Extension → Cat-Cow, spinal waves
• Rotation → Open books, thoracic twists
• Lateral flexion → Side bends, windmills

Remember: a healthy spine moves freely in all planes.

Train it, don’t strain it. 🧠💪

20/10/2025

✨ Mobility > Just Stretching ✨

Static stretching helps loosen muscles, but mobility training takes it further 🚀

✅ Builds strength through range of motion
✅ Improves joint health & longevity
✅ Enhances balance, control & coordination
✅ Reduces risk of injury
✅ Makes everyday movement feel effortless

Think of it this way 👉
Stretching = length
Mobility = strength + control + freedom of movement 🏋️‍♂️💃

Train mobility, and your body won’t just move… it’ll move better.

16/10/2025

The Back Program
The votes are in - more back content incoming

Over the next few weeks we’ll be posting some content on injury prevention for the back.

Keep a look out

08/10/2025

Benefits of Prehab for the Achilles

Prehabilitation (prehab) means proactive conditioning to prevent injuries before they happen.

Key benefits include:
🛡️ Reduced Injury Risk: Strengthening and mobility training help the tendon handle stress better.

⚙️ Improved Function: Enhances power transfer between the calf and foot, improving performance.

🔄 Better Load Tolerance: Tendon adapts to gradual loading, making it resilient to running, jumping, and cutting movements.

⏳ Faster Recovery if Injured: Strong, well-conditioned tissues recover more efficiently if an injury does occur.

💪 Enhanced Longevity: Supports long-term joint and tendon health, especially in active or aging populations.

06/10/2025

Injury Prevention

Move with purpose — every rep, every step, every stretch. 🧠💪

Injury prevention isn’t about luck; it’s about intention.
✅ Warm up right
✅ Control your movements
✅ Listen to your body
✅ Recover as hard as you train

Train smart. Stay strong. Stay in the game. 🔥

05/10/2025

Halloween Begins