Rehabify, 235a Newland Avenue, Kingston upon Hull (2026)

04/04/2026

First Triathlon done ✅

Today myself and did an Olympic distance triathlon in Lanzarote.. certainly not a great idea for your first one with the hills and wind but it was fun 😅

Swim (1.6km) = 29:04
Bike (40.25km) = 1:47:34
Run (10km) = 59:38
Total = 3:16:16

Will take that after having zero expectations and only started running 4 months ago.. 🏃🏻‍♂️

Deep down I definitely would have liked to get close to 3 hours but my feet at mile 4 on the run were gone.. blisters were no joke!! 🥴

But considering the heat, strong winds and hills, I am buzzing that we managed to smash it 💪🏻

What’s next ? 🤔

30/03/2026

3 weeks out from Boston Marathon for 🏃🏼‍♀️

Here we went through a full lower body sports massage, finishing off with some work on her lower back

With Lucy’s training volume being very high at the moment, it is crucial to keep on top of recovery 💪🏻

For as little as £35 we offer a monthly sports massage 😮

……………………………………………….
Rehabify
Jay Adams | Injury Rehabilitation Specialist 👨🏼‍💻
https://www.rehabify.co.uk
……………………………………………….

30/03/2026

Is pain acceptable when exercising❓

A mild discomfort during exercise is often fine, as long as it settles down within 24 hours 👍🏻

People often think it should be very painful or completely pain-free 🫣

But generally the ‘no pain, no gain’ mentality irritates your injury further and the pain-free mentality under loads your injured tissues 🏋🏻

People often associate pain with damage so they think because they are performing an exercise and it is painful, they are making things worse 🤦🏻‍♂️

So knowing that it is NOT, will lead to better outcomes ✅

My top tip would be find an exercise variation that works for you.. 🙌🏻

This post is for advice/guidance purposes ONLY! You should always consult a physiotherapist or your GP first!

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Rehabify
Jay Adams | Rehabilitation Specialist 👨🏼‍💻
https://www.rehabify.co.uk
……………………………………………….

27/03/2026

Scans show you a picture of what’s inside, NOT what is causing your pain 🤷🏻‍♂️

Majority of people will have abnormalities on scans but experience no pain or symptoms 🤯

Here’s some stats:
• 68% of people aged 40 or over have radiographic disc degeneration
• 62% of people have radiographic knee cartilage changes
• 54% of people aged 60 or over have a radiographic rotator cuff tear
• 69% of people aged 60+ have a radiographic disc bulge

I have seen many people in clinic with severe knee osteoarthritis on a scan for example, yet have no pain or problems doing their normal daily activities

Or have a rotator cuff tear yet they have full range of movement and are pain-free 😲

Treat the person, NOT a scan result‼️

This post is for advice/guidance purposes ONLY! You should always consult a physiotherapist or your GP first!

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Rehabify
Jay Adams | Rehabilitation Specialist 👨🏼‍💻
https://www.rehabify.co.uk
……………………………………………….

27/03/2026

What is the Boom-Bust Cycle❓

Pain starts → You completely rest → It goes away

Go back to the gym, running or sport → Pain returns

Then this cycle continues…

At Rehabify, we break this cycle as quickly as we can 💪🏻

A comprehensive and thorough assessment of the problem & your history, followed by a treatment/rehab plan that solves your problem once and for all 👊🏻

Your rehab should be your current activity but with modifications in place.. that is PROPER REHAB 🏋🏻

……………………………………………….
Rehabify
Jay Adams | Injury Rehabilitation Specialist 👨🏼‍💻
https://www.rehabify.co.uk
……………………………………………….

26/03/2026

Another Hyrox for at the weekend

He is competing at London Hyrox 🏃🏻‍♂️🏋🏻

After struggling with lower back pain initially, which we have now fully resolved, Jack comes once a month to keep everything feeling good 💪🏻

We offer a monthly sports massage appointment at a discounted price of £35..

BOOK IN to keep everything feeling fresh 🤩

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Rehabify
Jay Adams | Injury Rehabilitation Specialist 👨🏼‍💻
https://www.rehabify.co.uk
……………………………………………….

25/03/2026

IT Band Rehab Myths 🏃🏼‍♀️

A very common injury that we see a lot in clinic is IT Band pain 🦵🏻

This usually occurs due to a sudden increase in volume - doing too much, too soon 📈

But there are multiple factors and potential causes for this.. avoid getting caught up on the myths and focus on what actually works 👇🏻

A progressive program with appropriate strengthening exercises that gradually exposes your tissues to higher loads and volume 💪🏻

If you think you are struggling with this, get booked in and we can help!

……………………………………………….
Rehabify
Jay Adams | Injury Rehabilitation Specialist 👨🏼‍💻
https://www.rehabify.co.uk
……………………………………………….

26/02/2026

BRILLIANT 12 WEEKS FOR ALEX🤩

Alex initially came to us struggling with shoulder & hip pain but wanted to make a change 🧐

With a great knowledge base of training and the gym already, Alex just needed a few tweaks and some structure to achieve these fantastic results 👏🏼

We created a gym program that we knew would solve his shoulder and hip pain, and tracked all of his gym sessions through our fitness app 📲

Each week Alex has seen progress in the gym! For example, going from not being able to chest press at all due to pain, to pressing the 26kg dumbbells pain-free for reps! 👏🏼

Likewise with his hip pain, he has gone from struggling to stand up without any discomfort to box squatting 110kg for reps! And look at those quads.. 🤯

Not to mention Alex has also enjoyed a week in Italy, been away to Germany with work and had numerous nights out all in this time frame - proving that you can still achieve your goals despite of pain and enjoying yourself 👍🏻

This is just the start for Alex as he jets off to Vegas for the rugby then straight back at it as we get ready for another holiday💪🏻

Great work mate 👏🏼👏🏼

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Rehabify
Jay Adams | Rehabilitation Specialist 👨🏼‍💻
https://www.rehabify.co.uk
……………………………………………….

22/02/2026

Psychological impact of pain or injury matters‼️

Helping people in pain or that are injured, it is NOT just the physical problem that you are supporting them with, it is the psychological impact that the problem has on their life ✅

If it matters to YOU, it matters to us!

We will keep you moving and doing what you enjoy the most to restore your confidence through safe, effective and simple rehab that actually works 💪🏻

WE ARE REHABIFY!

……………………………………………….
Rehabify
Jay Adams | Rehabilitation Specialist 👨🏼‍💻
https://www.rehabify.co.uk
……………………………………………….

12/02/2026

THIS IS HUGE IN LEE’S REHAB JOURNEY!! 🤩

For those who know Lee, will know how amazing this is! Today was the first time we started hopping since sustaining his injuries 👏🏼

Lee had multiple serious injuries, including a fractured femur and needing a intramedullary nail put in to align and stabilise it 🦴

We started off initially by restoring his range of movement and normalising his walking pattern, which has significantly improved!

We then progressed into strengthening and balance work - getting back control of his hip and knee, which is key before going onto hopping and plyo work 🏋🏻

And now we are here… Progressing into the first stage of hopping, whilst continuing to strengthen the lower limb 🦵🏻

This is huge for Lee as we look to get him back running and doing triathlon asap 🏃🏻‍♂️🚴🏊🏻

I am absolutely thrilled to see him doing so well and doing everything that he can to get back to his previous level of fitness! This is just the start!

WE ARE REHABIFY! This is what we do best👊🏻

……………………………………………….
Rehabify
Jay Adams | Rehabilitation Specialist 👨🏼‍💻
https://www.rehabify.co.uk
……………………………………………….

29/01/2026

RECOVERY TIPS AFTER THE BACKYARD ULTRA🏃🏼‍♀️

First 24 Hours: Control Soreness
Your goal here should be to calm inflammation, rehydrate and refuel

Rehydrate aggressively, but smartly - avoid chugging water. Regular sips throughout the day🥛

Eat high carb foods ASAP! Think: rice based meals, potatoes, oats, smoothies etc..

Gentle movement beats couch potato! 🛋️
A 20-30 min easy walking every couple of hours and light mobility will help, but no static stretching into pain

Sleep for a minimum of 8 hours 💤

Days 2-3: Restore, Don’t “Train”
Your goal here should be to restore nervous system and muscle & connective tissue

Zero intense exercise 👌🏻
Running should be at conversational pace ONLY, 30–45 min max

Reduce volume & intensity in the gym by at least 50% 🌓

Protein is key & carbs really matter - glycogen depletion is real after a backyard ultra!! 😴

Omega-3s (fish, flax seeds etc..), plenty of green veggies, and berries to help reduce inflammation further ⬇️

Soft tissue work 💆🏻‍♂️
Light sports massage to aid recovery, reduce inflammation & flush out. Avoid “digging for pain.” If it makes you tense up, it’s too much!

Days 3+: Rebuild the Engine
Your goal here should be to regain rhythm without re-breaking yourself

Follow the “2 good days” rule: Two consecutive days of feeling decent before increasing volume or intensity (back to your norm).

Continue mobility work, but for longer & deeper stretches 🙆🏻‍♂️

Soft tissue work: Slightly firmer sports massage to continue recovery, reduce muscle soreness & feel “reset” 💆‍♀️

BEST OF LUCK TO YOU ALL!! LEAVE EVERYTHING OUT THERE.… 💪🏻

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Rehabify - Injury & Sports Massage
Jay Adams | Clinical Lead 👨🏼‍💻
https://www.rehabify.co.uk
……………………………………………….

19/01/2026

Small results add up 🎯

Do not aim too high, too quickly!

If you said to yourself I’m going to walk 49 marathons this year, you’d laugh and think rubbish that is unrealistic..

But if you walk 7,500 steps daily, you will achieve just that ✅

Which seems much more realistic & achievable 👍🏻

So rather than wanting to see instant results because there are no quick fixes ❌

Set out a clear plan and be consistent 💪🏻

This post is for advice/guidance purposes ONLY! You should always consult a physiotherapist or your GP first!

……………………………………………….
Rehabify
Jay Adams | Rehabilitation Specialist 👨🏼‍💻
https://www.rehabify.co.uk
……………………………………………….

Rehabify

04/04/2026

30/03/2026

30/03/2026

27/03/2026

27/03/2026

26/03/2026

25/03/2026

26/02/2026

22/02/2026

12/02/2026

29/01/2026

19/01/2026

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