The Injury & Performance Clinic

25/04/2026

23/04/2026

Not all hamstring strains are the same.

Grade matters.
Location matters.
Tendon involvement matters.

And that all subtly changes how you rehab it and how long it may take.

(Mueller-Wohlfahrt et al., 2013)

21/04/2026

The GLAD shows something important:
structured exercise and education can show significant improvement in a relatively short timeframe. People see less pain, better function, and real improvements in day-to-day life.

GLAD should be used as a starting point, focus on improving function while understanding and possibly reframing pain drivers and contributors.

Skou, S.T., Roos, E.M., Simonsen, O., Laursen, M.B. and Rasmussen, S. (2021)
The Good Life with osteoArthritis in Denmark (GLA:D®): 2-year outcomes from a nationwide registry of patients with knee and hip osteoarthritis. Osteoarthritis and Cartilage, 29(3), pp. 383–392.

17/04/2026

Sometimes focusing solely on the pain is not the way forward! Finding a way to increase activity and allow more function can make the pain itself feel much less impactful.

16/04/2026

Painful vs non-painful shoulders…
The scans look almost the same.

(Barreto et al., 2019)

Focus on building capacity, confidence and resilience in the shoulder.

15/04/2026

Isokinetic dynamometers are a fantastic tool, but it’s not enough to clear return to sport.

Kyritsis et al., 2016 showed that athletes who failed a full return-to-sport (RTS) battery had a 4x higher risk of reinjury.
That’s up to ~75% lower risk in those who actually met the criteria for returning to a pivoting sport.

But here’s the key:

RTS isn’t just about strength.

To give yourself the best chance of returning safely, you should be looking at:

Quadriceps & hamstring strength (ideally ≥90% symmetry)
Rate of force production (RFD)
Hop testing (single, triple, crossover, distance + control)
Force production & asymmetry (force plates / jump testing)
Movement quality & control
Confidence + exposure to sport-specific demands

And just as important is also the time post injury.

Returning to sport before 9 months significantly increases reinjury risk.
Each month you delay (up to 9 months) reduces that risk further (Grindem et al., 2016).

Passing one test or being a certain amount of time post injury doesn’t clear you.

14/04/2026

Bone isn’t static, it’s constantly adapting to the loads you place on it.

When that balance between loading and recovery is disrupted, problems start.

Too much, too soon.
Not enough fuel.
Poor recovery.
That’s where bone stress injuries happen.

12/04/2026

Your shoulder isn’t just built to lift a dumbbell,
It needs to accept load, control force, and deal with impact.

These are 3 exercises we may use towards the end of rehabilitating a shoulder injury such as ACJ (acromioclavicular joint) ⬇️

1️⃣ Weight-bearing reach + twist
→ Building tolerance through range while controlling rotation

2️⃣ Stability drill (ball to wall)
→ Teaching the shoulder to absorb and react to force

3️⃣ Rotational ball drill
→ Adding unpredictability + higher demand through rotation

This is the stuff that bridges the gap between “it feels better” and it actually holds up in real life / sport”

11/04/2026

15+ years of back pain.
Seen multiple specialists, often looking for one neatly packaged solution.

Now back to doing things they haven’t done in years.

That’s what happens when you focus on the right things. Sometimes focusing on function is the way forward, if you make life bigger the pain often takes up less of it.

10/04/2026

Low confidence → strong, capable, and back to using it properly.

That’s the real goal. Not just reducing pain, but rebuilding trust in your body and becoming resilient.

24/11/2025

🎄 A Unique Christmas Gift They’ll Actually Use 🎁

Struggling to find a meaningful gift for someone who’s into training, health, or looking after themselves?

Our Clinic Gift Vouchers are the perfect choice! Practical, thoughtful, and something they’ll genuinely appreciate.

Choose either:
✨ A voucher amount they can redeem on any service
or
✨ A specific session, including:
• Physiotherapy
• Sports injury assessment
• Sports massage
• VO₂ Max Test
• Resting Metabolic Rate Test
• Full Runner’s Performance Profile

Whether they’re dealing with a ni**le, training for an event, or looking to level up their performance this is a gift that genuinely helps.

🖤 Valid for all services
🖤 A great option for runners, gym-goers & active people
🖤 Physical vouchers are posted directly to your address

Contact us on 01565318100 or email Info.injuryandperformance@gmail.com