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

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👊🏻

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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
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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
……………………………………………….

12/01/2026

Deadlifts are NOT the enemy❌

It is a great movement that we all do daily.. probably without even realising 🤷🏻‍♂️

But if you are experiencing pain, one thing to look at is your starting hip position🧐

Think about dropping your hips down and pushing your knees forward in-line with your elbows ✅

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

01/01/2026

Top tip to avoid injury this new year 🔑

When you first start or returning to your activities, you must GRADUALLY increase your volume 📈

Volume refers to HOW MUCH activity you do. That could be running distance, number of sets in the gym etc.. 🔢

Here are some tips on how you can manage your volume and reduce the risk of an injury👇🏻

🔷Start small and slow:
-Begin with a volume that aligns with your fitness level and goals. Start off small & slow! Find what your body can tolerate

🔷Implement Progressive Overload:
-Gradually increase your volume, pace & intensity over time. This can be done by increasing how much you are doing in the gym, increasing your running distance etc.. The key here is small increases!

🔷Monitor Your Response to Training:
-Pay attention to how your body responds. Are you doing too little or too much? If you are experiencing discomfort, if so consider reducing your volume or incorporating more rest days between sessions

🔷Incorporate Deload Weeks:
-Periodically reduce your volume for a week to allow for recovery and adaptation. Deloading helps prevent burnout and overuse injuries. Typically, I schedule this every 6-8 weeks for my clients. Some may be able to go slightly longer

🔷Prioritise Quality Over Quantity:
-Focus on the quality of your sessions rather than the volume. Doing 2 very good sets with great intensity and control, outweighs doing 5 half arsed sets that lack intensity and control!

🔷Track Your Progress:
-Keeping a training log can help you track your volume and monitor progress. By reviewing your log, you can make informed decisions about when to increase or decrease your volume

🔷Listen to Your Body:
-Ultimately, your body knows best. If you feel run down, overly fatigued or progress stalls, it’s important to reduce your volume. Balance hard training with rest days and exceptional recovery

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

31/12/2025

Key Principles of Tendon Rehab 🏋🏻🏃🏼‍♀️

•Temporarily pull back on any aggravating tasks or activities - allows it to settle down

•Gradually increase the load again - doing the task or activity but with less volume or intensity

•Continue to train the rest of the body or focus on something different

•Understand that it can take a while to fully resolve

•Complete rest will NOT resolve your issue

•Avoid looking for “quick fixes” - there aren’t any

•Focus on a healthy lifestyle - good quality sleep, appropriate nutrition, low stress levels, staying hydrated, keeping active etc..

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

23/12/2025

Where to find us❓

Our Injury & Sports Massage Clinic is down Newland Avenue, Hull 📍

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

18/12/2025

BRILLIANT FIRST 6 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! For example, going from not being able to chest press at all due to pain, to pressing the 24kg dumbbells pain-free for reps! 👏🏼

Likewise with his hip pain, he has gone from struggling to stand up without any discomfort to squatting 110kg for reps! Look at his 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! A little flexibility over the Christmas period then straight back to it in the new year💪🏻

Great work mate 👏🏼👏🏼

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

01/12/2025

Switch up your technique by lifting the weights slightly more forward with your thumb facing up 💪🏻

A great & simple way to keep you training and going to the gym without further irritating your problem 🤩

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

30/11/2025

Use simple but effective cues to achieve great results ✅

My top tip is avoid overcomplicating things and keep it simple 🏋🏽

Especially with new gym goers - it is very easy to get overwhelmed with tons of cues 🤦🏻‍♂️

Break the exercise down and use every-day tasks and movements to compare it to 🏃🏻‍♂️

So lets promote people lifting weights and doing resistance training in an effective and safe way 💪🏻

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

23/11/2025

Great morning down at for MENS DAY & MOVEMBER 🥸

Always good getting a sweat on with the lads & 🤜🏻🤛🏻

EXERCISE IS MEDICINE 🏋🏼🏃🏻‍♂️

You always feel better after a good workout.. or sometimes you do anyway 😅

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

31/10/2025

Pain isn’t usually the only problem 🤔

It is the impact that the pain has on someone’s ability to do what they enjoy 🏃

Take a gym goer that has knee pain for example and they feel that they cannot train legs in the gym 🏋🏻

But this is something that means a lot to them and frustrates them not being able to do it 😣

So rather than asking them to rate their pain, listen to them and adjust their program so that they can still do the things they enjoy 💪🏻

This way you’ll find their pain starts to improve 📉

And you will achieve much better results with people🤷🏻‍♂️

So concentrate more on keeping people doing what they enjoy because it is usually what the pain has an impact on that is the problem 👍🏻

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

12/02/2026

29/01/2026

19/01/2026

12/01/2026

01/01/2026

31/12/2025

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30/11/2025

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