Fortis- Strength Rehab Conditioning

Fortis- Strength Rehab Conditioning Physiotherapy, Performance Coaching, Strength and Conditioning, Online Coaching, powerlifting

04/12/2025

Just a little overview of injuries and some ways to understand how to categorise them.

If you are unsure how to manage a pain or injury get in touch and I can help out 🙂





Fortis is expanding and we’re opening a new gym in Leith in December 2025.I’m building this space to bring everything we...
18/11/2025

Fortis is expanding and we’re opening a new gym in Leith in December 2025.

I’m building this space to bring everything we do into one place: proper coaching, physio that actually helps, and an environment where people can train hard and rehab correctly with a great community within a private facility.

Memberships will be limited so we can keep the standard high from day one.

If you want first access when we open, DM me and I’ll send over the details.

Thank you to everyone who has supported fortis





We work with a range of people from high level athletes working towards a specific goal - to people looking to feel just...
22/04/2025

We work with a range of people from high level athletes working towards a specific goal - to people looking to feel just a little bit fitter and stronger, we can also focus purely on performance, rehab or both 🙂





19/03/2025

With any injury or pain you don't want to just focus on the injury itself- you want to work around the issue as much as possible to maintain physical conditioning so you do not decondition which will take you even further away from your goal of returning to full function

Get in touch if you are needing help with an injury or need help working around one🙂





19/03/2025

With any injury or pain you don't want to just focus on the injury itself- you want to work around the issue as much as possible to maintain physical conditioning to avoid deconditioning which will take you even further away from your goal of returning to full function

Get in touch if you are needing help with an injury or need help working around one🙂





Availability now throughout the week.Thank you to everyone who has supported Fortis (and me) by booking in for physio, t...
13/03/2025

Availability now throughout the week.

Thank you to everyone who has supported Fortis (and me) by booking in for physio, taking up coaching or referring to a friend.

Looking forward to getting to help and work with more people now on a full time basis 😁

Please get in touch if you are needing help with an injury or looking to take up or need help with some training 🙂




technique

Great seminar last week at Hanuman in Leith.This week the seminar is happening at Prime8 Martial Arts in Livingston Dm t...
09/01/2025

Great seminar last week at Hanuman in Leith.

This week the seminar is happening at Prime8 Martial Arts in Livingston

Dm to book in now🙂




technique

Dm to join our free seminars happening in January at Hanuman thai boxing club in Edinburgh at Prime8 Martial Arts in Liv...
30/12/2024

Dm to join our free seminars happening in January at Hanuman thai boxing club in Edinburgh at Prime8 Martial Arts in Livingston




technique

Strength and Conditioning Seminars hosted at Hanuman Thai Boxing in Edinburgh and Prime8 Martial arts in Livingston. The...
18/12/2024

Strength and Conditioning Seminars hosted at Hanuman Thai Boxing in Edinburgh and Prime8 Martial arts in Livingston. The BEST news- Its FREE 👐

The seminar will be on the fundamentals of Strength and Conditioning which will be focused on technique, performance and programming within the gym. The seminar will be a practical one with guidence on some fundamental compound exercises for strengthening.💪

This will be suitable for athletes or active people looking to strengthen up, improve performance and many of the principles discussed will also be relevant to injured athletes looking to overcome pain or injury.

Slots will be limited - message to book in now

Please note: The seminar will be hosted 3 times over 3 dates throughout January 🙂

Generally speaking the problem with exercises being used to rehab an injury is alot of the time they are underloaded.If ...
17/07/2024

Generally speaking the problem with exercises being used to rehab an injury is alot of the time they are underloaded.

If they are underloaded, yes you probably wont feel too much discomfort when doing them but they are unlikely to provide enough stimulus to make the adaptations necessary to get you back to a higher level of function. Many people can be too cautious with injuries which will keep capacity low and keep the pain around for longer than it should.

If you overload an injury you are likley to flair it up and increase pain and decrease function over time it you push it too far. Many people tend to do this the second they feel ok but tissue capacity still remains low.

If you load it just right and increase things gradually you may experience a bit of discomfort but it shouldn't last too long or be of high intensity. If you do this you are likley to improve your pain and function over time without making things worse

Like most things it better sit somewhere in the middle and not at extremes.... but social media algorithms dont tend to like that 🤣
...Somthing.... Somthing ....push it to the limit...somthing.... somthing... no pain no gain.... somthing.... somthing....take 3 months of bed rest to recover 🙄




technique

🔹Overload issues happen when there is an imbalance between external load placed on tissue and the capacity of your tissu...
10/07/2024

🔹Overload issues happen when there is an imbalance between external load placed on tissue and the capacity of your tissue to withstand this - When this happens, this is often manifested as pain or irritation.

🔹 Many people think random pain is a result of issues such as lifelong flat feet, leg length descrepencys, heredatery issues or exercise technique - although these can all be factors, by far the biggest main factor is how much load in general you’re exposing to your tissue over a given week

🔹 The main thing to ask yourself is do you have the strength and capacity for the overall demand you are putting your body through? - and remember even after injuries heal the tisses capacity remains low- you need to do somthing about this to build it back up

🔹 In order to build back up a load managed exercise or rehab programme is key but it is important you work within your capacity and gradually build up load tolerance by balancing your exercise load. As your get tissue capacity increases, the external load can increase without overloading your capacity which will allow you to do more activity with greater intensity

🔹 Before blaming your biomechanics, genetics, age, work or exercise history for your discomfort, think about how much load you’re exposing your tissues each week and whether you have the capacity to withstand it

🔹 A well controlled exercise or rehab programme is key when returning to sport or physical activity following injury is key. It is important to know when to increase total load and when to regress load in your exercise and activitity in order to maximise recovery to improve your capacity.

🔹 Get in touch if you have any pain or injury you would like to discuss and need a plan to take it forwards




technique

If you develop an overload/ overuse problem the load management of your training plan or daily activities needs controll...
16/04/2024

If you develop an overload/ overuse problem the load management of your training plan or daily activities needs controlled to help keep the symptoms under control.

It is also key to try to build up the tissues load tolerance of the affected tissues to be able to get back to normal activity.

Once your feeling good again and the tissues have regained their strength it is best to try to keep them strong while getting back into your normal activity/ sporting demands as normal.

However we all have a breaking point no matter how strong we are and we also experience stresses, sickness and fatigue - which can accumulate which can reduce our capacity which can lead to overload/ overuse issues. Its not something you should overly worry about as we will all likely experience an overload/ overuse issue from time to time with physical activity.

The best thing you can do is manage the loading of your physical activity/ sporting demands sensibly and keep your body well conditioned for the demands it is likely to face. A strength and conditioning plan really comes into its own here to help with this sort of thing :)

And for the sedentary person out there reading this- dont sit there thinking you are at less risk of developing an overload issue because you avoid all physical activity- all that happens in your case is your capacity drops over time to the point where normal daily activities overload you and cause pain.- Trust me when I say its alot more debilitating when you are getting overloaded from walking up the stairs than it is when you only get overloaded when you run a half marathon.

A final important point to make is when you get an injury- alot of people get injuries which subsequently heal- however the tissue capacity remains low post injury and in-effect becomes an overuse issue- however most people due to a continued pain experience think that the original tissue damage still exists.




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About Us

​Hello, My name is Alistair and welcome to Cast Iron Rehab.

​As a long time powerlifter with a keen interest in strength and power sports, I understand injuries can happen as part of the process, I also understand how difficult it can be to find the help you need to recover from and avoid injuries from a professional who can truly relate to what you do.

​How many of us have been told to stop lifting or avoid lifting anything remotely strenuous or even stop our sport all together, by a so called "professional" who has never even seen a barbell or played any form of sport before (just me then?).

​This lack of specific support has been my motivation for setting up Cast Iron Rehab, so I can provide a unique service in Edinburgh of ongoing injury management and prevention for those that value their sporting and lifting performances. My goal is to have the most relatable service for sportsmen and athletes and to getting you back to doing what you do best.