Fran's Injury Rehab

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Fran's Injury Rehab

Fran's Injury Rehab aims to help you recover from injury as soon as possible with the most appropria

Fran’s Injury Rehab is based in two locations (Cardiff and Pontypridd), which both offer a private treatment room and fully equipped gym. Fran’s Injury Rehab strives to help you achieve your potential by offering a friendly, caring, patient-centred approach. Common injuries treated at Fran’s Injury Rehab include:
•Back pain
•Shoulder problems
•Muscle strains
•Ligament sprains
•Overuse injuries

•Pre- and post-operative rehabilitation

Fran’s Injury Rehab has experience in working with individuals from all walks of life, elite athletes to the elderly - whatever your level of activity, Fran’s Injury Rehab is here to help. Fran’s Injury Rehab offers treatment and rehabilitation completely tailored to the individual, understanding that everyone is different. For this reason, Fran’s Injury Rehab offers in clinic face-to-face, virtual and mobile appointments.

25/01/2026

🗣️LOWER BACK PAIN - MYTHS V TRUTHS‼️

I often treat people with lower back pain in clinic. There are many myths surrounding lower back pain and here I try to bust just a few!

If you are suffering low let back pain and it’s concerning you, you should arrange a consultation with a professional. They will be able to provide advice, guidance, treatment and rehabilitation.

If you have any questions or concerns regarding lower back pain or any other injuries or conditions also feel free to drop me a message😊

18/01/2026

🪡DRY NEEDLING🪡

What is it❓

🪡Dry needling is a treatment technique used to address pain and functional deficits associated with myofascial trigger points.

🪡Dry needling involves inserting small needling nearby, or into identified trigger points. The needles do not inject any fluid - hence the term ‘dry’ needling.

🪡Insertion of the needles stimulates the blood flow to the area in order to release the trigger point, relieving pain and restoring function.

🪡Dry needling can be used to treat larger areas of irritated muscle and various forms of tendinopathy.

🪡Dry needling is rarely used as a stand-alone treatment, but rather as adjunct to other interventions.

Dry needling is just one of the treatment modalities used at Fran’s Injury Rehab. Do not hesitate to get in touch if you have any questions 😊

11/01/2026

So grateful and excited to spend 2026 doing a job that I love❤️

Swipe to find out a little bit more about what a Sport Rehabilitator is, and what we do!

I feel so lucky to have a job that I genuinely enjoy showing up for, that is so rewarding and to be able to have a positive impact on people’s lives.

Thank you for everyone supporting Fran’s Injury Rehab, I really appreciate it🫶🏼

If you have any questions or concerns, don’t hesitate to get in touch!

30/11/2025

6 years ago 🤯

MSc Rehabilitation 🎓

23/11/2025

Here are some of the most common causes of injury in running🤕🏃🏻‍♀️🏃

▪️Over training or inappropriate training programmes

▪️Running technique

▪️Returning to running too soon following injury

▪️ Undetected physical imbalances

▪️Poor footwear

▪️Lack of flexibility

There are many other factors that can also lead to injuries in running.

If you are suffering with, or are concerned about a running injury (or any other injury) do not hesitate to get in touch!🙋‍♀️

09/11/2025

VO2 MAX📈

VO2 max is the maximum rate that your body can use oxygen during intense exercise.

V - volume
O2 - oxygen
Max - maximum

Typically, VO2 max is measured as ml/kg/minute (milliliters of oxygen consumed per kilogram of body weight per minute of exercise).

A higher VO2 max means that your body is more efficient at delivering and using oxygen which can lead to better athletic performance (as well as many other health benefits).

Any aerobic exercise will improve your VO2 max so get active!!

If you’re already active consider incorporating intervals training 💪

02/11/2025

🏃🏻‍♀️THE IMPORTANCE OF RUN CLUBS🏃‍♂️

I LOVE going to run club (now🤣)!!

For a few years I ran on my own all the time because I was too scared to join a club.

I was worried about my ability, the commitment, and generally just bit anxious about the social aspect but I really had nothing to be worried about.

The run clubs I have joined have made me feel so welcome (even on the other side of the world), and it’s so motivating being around likeminded people who all want the best for each other and I have definitely made friends for life!

Basically run clubs aren’t just about running. They’re about belonging, consistency, and building connections.

So if you’ve been thinking about joining one, do it!

A good run clears your head and a run with others fills your heart!

22/10/2025

⚽️ACL INJURIES IN FEMALE FOOTBALLERS‼️

This seems to be a ‘hot topic’ at the moment, but why?

Firstly, why are footballers more at risk of ACL injuries?

Simply - it is due to the demands of the sport - pivoting, decelerating, jumping and landing. Around 85% of ACL injuries in football are non-contact.

Secondly, why are females more at risk of ACL injuries?

This is more complicated. Females exhibit different movement patterns and are anatomically different to men. Females have a great Q angle (the angle between the quad muscles and patella tendon) which increases the risk of the knee collapsing inwards - which can lead to an ACL injury.

Women experience hormonal fluctuation through the menstrual cycle which can lead to joint laxity.

Environment and social factors often mean that women play sport in substandard conditions such as uneven pitches with poor maintenance, and, equipment such as boots are still designed in line with male anatomy.

The infrastructure around female sport is less supportive and structured which can lead to over training or under training and ultimately an increased injury risk.

This puts female footballers at the highest risk of ACL injuries - statistics show that they are 2 to 8 times more likely to sustain an ACL injury than their male counterparts.

FIFA is currently funding more research into the role of hormonal fluctuations in the rise of ACL injuries.

This is very important because as the women’s game grows, we need more evidence so that more can be done to reduce the risk of these potentially career-ending injuries.

19/10/2025

Battersea park marathon - 3.27.15 ✔️

10 laps of Battersea Park was TOUGH, running conditions were spot on and the support was great but it was definitely a mental battle.

Got 10km in and felt great but knew I couldn’t get too carried away that early.. 20km was still going well but told myself no decisions are made until 30km - at this point in was thinking about a London marathon good for age time (3.38).

The 30km wall hit HARD and it was 2-3km of battling through, but I knew a good for age time was attainable. Managed to get over the wall and push to the end! Didn’t expect a PB (by 6 minutes!!) and definitely didn’t expect sub 3.30..

That was my goal for 2026 so I guess I’ll have to find a new one 🤣

12/10/2025

What is sport rehabilitation❓

The assessment, treatment, rehabilitation and previous of injuries.

Not just for athletes but for anyone that wants to move and feel better.

08/10/2025

I went into the 2016 Cardiff Half Marathon with minimal training and pretty ignorant, thinking ‘I’m fairly fit I’ll get through’.. which I did, but I picked up an injury and hardly ran over the next 4 years.

When the gym shut during COVID, I panicked and thought ‘let’s try running again’.. that evolved into the passion I have for running today (I’ll save that story for another post lol🤣)

So what changed between the 2016 race and 2025 race?

🫡Structure - I followed a plan and incorporated running specific strength training.

❤️‍🩹Awareness - I took notice of how my body felt and what my body needed in terms of fuel and recovery.

🫶🏼Support - I surrounded myself with people who love running and pushed me to do better (through run clubs, friendships, online pages, at races) and reaped the holistic benefits of the sport.

🤕2016 - left me injured and with a distaste for running

🔥2025 - left me with a fire in my belly and the drive to keep improving

This was a long process and it’s still ongoing BUT the secret to getting ahead, is getting started🫡

If you are looking to improve and enjoy your running - DM the word ‘RUN’

05/10/2025

Cardiff Half Marathon🏴󠁧󠁢󠁷󠁬󠁳󠁿

What a race - enjoyed every second!! The support was incredible on and off the course🥹🫶🏼 well done to everyone that took part!

Absolutely buzzing to get a PB. Sub 90 I’m coming for you 👀🖤

Address

Cardiff
CF245JX

Website

http://www.fransinjuryrehab.com/

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