Regen Replenish & Performance

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Qualified Sports Therapist at Regen Replenish and Performance - Lichfield and West Midlands - Offering: Game Ready Ice Compression, Graston Technique, Dry/Fire Cupping, Kinesiology Taping, Sports Taping, and Pneumatic Compression Therapy.

31/10/2025

Strong hips = strong movement 🔥
Your hips are the powerhouse of almost every movement — walking, running, lifting, even standing tall.
Training them in all planes of motion (sagittal, frontal + transverse) builds stability, control, and resilience.

🧠 Research shows:
• Hip strength improves performance + reduces knee, back, and ankle injury risk.
• Multi-directional movement enhances neuromuscular control + balance.
• Strength in all planes helps correct imbalances caused by repetitive patterns (like sitting or running in straight lines).

Move your hips through their full potential — not just up + down.
Strong, mobile hips = better movement, fewer injuries, more power 💪🏽

Follow👉🏼 Regen Replenish & Performance
Follow👉🏼 Regen Replenish & Performance
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Always best to get assessments in clinic then we can go from there to help fix your issue 🕺🏼. DM📥 or enquire through my website https://www.regenreplenish.co.uk.

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27/10/2025

🎯 Why Strengthening the Upper Back Matters
Whether you’re lifting, running, training clients or recovering from injury, building a strong upper-back is non-negotiable. Here’s why according to recent research:

🔹 Posture & alignment
Research shows that strengthening the muscles of the thoracic spine and upper-back significantly improves posture (especially reducing forward-head / rounded-shoulder and thoracic-kyphosis deviations). For example, one meta-analysis found that chronic strengthening had large improvements in thoracic and cervical alignment (effect size around d=-1.04; p=0.005) while stretching alone was ineffective.
Improved posture means less joint strain, better breathing mechanics, and more efficient movement.

🔹 Injury prevention & durability
Poor posture (e.g., rounded shoulders, forward head) and weak upper-back musculature lead to increased fatigue of back-extensors, altered muscle length-tension relationships, and higher risk of overuse and acute injuries — even in sedentary populations.
By reinforcing the upper-back (scapular stabilisers, mid-/lower-trapezius, rhomboids), you enhance scapular control and thoracic stability — both important for safe load-transfer in lifting, throwing, and general athletic tasks.

🔹 Pain reduction & functional capacity
In office workers and occupations with high sedentary demand, targeted upper-back & neck strengthening reduced self-reported pain and improved mood and function.

Always best to get assessments in clinic then we can go from there to help fix your issue 🕺🏼. DM📥 or enquire through my website https://www.regenreplenish.co.uk.

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20/10/2025

📣 Lower Back Pain? Stop Lying on the Sidelines & Start Moving.

Most lower back pain doesn’t need endless passive treatments like massage, manipulation or lying on a heat pack…
👉 What it does need is a smart combination of strength + movement.

🦴 Why:
Your lower back isn’t just a single “weak spot” — it’s part of a powerful system made up of:
• Lumbar spine – designed for stability and controlled movement
• Core and hip muscles – provide dynamic support and load sharing
• Nervous system – adapts and builds tolerance over time

When pain sets in, we tend to move less… but less movement often means more stiffness, weakness, and fear of doing the very things that build resilience.

🏋️ Strength training helps restore load tolerance in your spine and supporting muscles.
🤸 Movement work helps you build confidence, mobility, and control through your natural ranges.
🧠 Passive treatments can give short-term relief, but active rehab rewires your body to stay strong and pain-tolerant long term.

✨ Bottom line: Don’t just “treat” your back, train it to become stronger 💪🏼. Restore its movement, build its strength, and watch your confidence return.

Always best to get assessments in clinic then we can go from there to help fix your issue 🕺🏼. DM📥 or enquire through my website https://www.regenreplenish.co.uk.

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05/10/2025

🦵 What is the Lachman Test?
The Lachman Test is one of the most reliable clinical exams used to diagnose an ACL (Anterior Cruciate Ligament) injury. Quick, simple, and effective; it helps us assess the integrity of the ACL, especially after knee trauma from varying injury mechanisms.

🏥 How does it work?
With the patient lying down and the knee slightly bent (around 20-30°), we stabilize the femur with one hand and gently pull the tibia forward with the other.
👉 If there’s excessive forward movement or a soft, mushy end-feel, it could indicate an ACL tear.

🕒 When do we use it?
We typically use the Lachman Test in acute knee injury settings when ACL rupture is suspected; such as after a sudden stop, twist, or pivot during sports. It’s often more sensitive than the Anterior Drawer Test, especially in the early stages post-injury when swelling is present.

✅ Fast. Reliable. Trusted by clinicians for decades.

Always best to get assessments in clinic then we can go from there to help fix your issue 🕺🏼. DM📥 or enquire through my website https://www.regenreplenish.co.uk.

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30/09/2025

🔁 Recover Smarter After a Re**us Femoris Injury🚑

If you’ve tweaked your re**us femoris (one of the main quad muscles), you can’t just rest and hope it gets better on its own. 🙅‍♂️

Once the acute phase settles, hip flexor and quadriceps stretches & mobilisations are key for a full recovery. Here’s why:

✅ The re**us femoris crosses both the hip and the knee — tightness here can limit mobility, pull on healing tissue, and increase reinjury risk.
✅ Mobilising these areas improves tissue quality, promotes blood flow, and helps restore full range of motion.
✅ Stretching the hip flexors helps with hip imbalances and allows for correct mechanics to be regained 🏃.

⚠️ Remember: it’s about controlled, progressive work; not forcing a stretch. Pair this with strength rehabilitation for the best long-term outcome.

🧠 Move well, heal strong.

Always best to get assessments in clinic then we can go from there to help fix your issue 🕺🏼. DM📥 or enquire through my website https://www.regenreplenish.co.uk.

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**usFemoris

28/09/2025

🦵 ACL & PCL Stability Checks: Why We Use Drawer Tests 🦵

Ever wondered why clinicians perform the anterior and posterior drawer tests? These simple but powerful physical exams help us assess the integrity of two key stabilizing ligaments of the knee; the ACL (anterior cruciate ligament) and PCL (posterior cruciate ligament).

👣 Anterior Drawer Test
This test evaluates the ACL. With the knee bent at 90°, if the tibia moves excessively forward relative to the femur, it may indicate an ACL tear.
✅ Negative result = no excessive movement (normal).
❌ Positive result = too much forward movement = possible ACL injury.

👣 Posterior Drawer Test
This one checks the PCL. Again, knee bent at 90°, but now we’re checking for the tibia moving backward.
✅ Negative result = stable joint.
❌ Positive result = posterior sag or movement = possible PCL tear.

💡 These tests are part of the clinical gold standard for diagnosing knee ligament injuries — fast, effective, and non-invasive.

Stay strong and stay informed 💪 Assessment is key when trying to diagnose an injury‼️

Always best to get assessments in clinic then we can go from there to help fix your issue 🕺🏼. DM📥 or enquire through my website https://www.regenreplenish.co.uk.

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25/09/2025

✨ Why Soft-Tissue Release for Your Hamstrings is a Must! ✨

Tight hamstrings? You’re not alone, these powerful muscles play a huge role in how we move, and keeping them flexible is key to staying injury-free and feeling great. Soft-tissue release is a game-changing manual therapy that helps release tension and improve function in your hamstrings. 🙌

Soft tissue work can greatly improve the mobility and motility of tissues and how they move as well as improved recovery too. Soft tissue sessions incorporate different elements to ensure you achieve the greatest benefit from each session ⭐️.

Here’s why focusing on your hamstrings with soft-tissue release matters:
🔹 Improves blood flow to speed recovery and reduce inflammation after activity
🔹 Enhances flexibility and range of motion to support proper hip and knee function
🔹 Prevents common injuries like strains and pulls by keeping muscles supple
🔹 Reduces lower back and knee pain often linked to tight hamstrings

Whether you’re an athlete, desk worker, or just someone who wants to move freely without pain, regular soft-tissue release on your hamstrings can keep you performing at your best and help avoid injury. Your body will thank you! 💆‍♂️

Always best to get assessments in clinic then we can go from there to help fix your issue 🕺🏼. DM📥 or enquire through my website https://www.regenreplenish.co.uk.

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21/09/2025

🦵🏽QUAD TEAR? Here’s Why You Need BOTH Soft Tissue Work & Rehab!🦵🏽

Here is what the Soft-tissue therapy part of the session would look like with me! Using a variety of techniques to stimulate healthy tissue healing ❤️‍🩹.

A quadriceps tear is more than just a muscle injury; it affects your entire kinetic chain. Whether partial or complete, your healing plan needs more than just rest or basic exercises. This is where the power combo of soft tissue therapy + structured rehab makes all the difference. 💪🏽

➡️ Soft Tissue Work (like massage, myofascial release, or instrument-assisted techniques) helps:
• Mobilise scar tissue
• Improve blood flow & oxygen to the healing tissue
• Restore normal fascial gliding between muscle layers
• Reduce pain & swelling
• Re-activate neuromuscular signaling

➡️ Rehab builds on that foundation by:
• Re-training muscle firing patterns
• Restoring strength, flexibility, and coordination
• Preventing compensation and re-injury
• Reinforcing proper movement mechanics

Together, they create the ideal environment for tissue regeneration and functional recovery. Soft tissue therapy also influences the autonomic nervous system, helping reduce inflammation and improve your body’s physiological healing state post-surgery or injury.

🧠 The result? Better movement. Faster recovery. Lower risk of setbacks.

🎯 Don’t choose one over the other, combine them for smarter, long-term healing.

Always best to get assessments in clinic then we can go from there to help fix your issue 🕺🏼. DM📥 or enquire through my website https://www.regenreplenish.co.uk.

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17/09/2025

💪 Why Training in Both Shortened AND Lengthened Positions Matters in Muscle Rehab 🧠💥

When it comes to muscle rehabilitation, training only in mid-range or avoiding discomfort isn’t enough. Incorporating both shortened and lengthened positions during rehab and strength training leads to superior recovery and long-term performance.

Here’s why ⬇️
🔹 Improves Muscle Fascicle Length
Training in the lengthened position (think deep stretches under load like in RDLs or deficit split squats) has been shown to increase muscle fascicle length. This adaptation helps:
• Boost strength across a greater range of motion
• Reduce the risk of muscle strains, especially in high-speed sports
• Improve muscle architecture for better long-term performance

🔹 Restores Full Functional Range
After injury, muscles often become restricted. Training in both extremes of motion helps restore strength and control throughout the entire functional range — not just in the “safe zone.”

🔹 Enhances Neural Control & Stability
Challenging muscles in both the shortened (fully contracted) and lengthened positions improves neuromuscular coordination, stabilizer activation, and joint control, all key for injury prevention and performance.

🔹 Promotes Tendon & Connective Tissue Health
Lengthened loading stimulates the tendons and connective tissues to adapt, improving resilience and reducing the likelihood of re-injury.

🔹 Better Hypertrophy Stimulus in Rehab
Even in rehab, strategic loading in various ranges (especially the lengthened position) can help promote hypertrophy, which is crucial for rebuilding strength post-injury.

🧠 Remember: the goal isn’t just to feel better — it’s to move better, perform better, and stay injury-free.

📈 Train smart. Rehab smart. Recover strong.

Always best to get assessments in clinic then we can go from there to help fix your issue 🕺🏼. DM📥 or enquire through my website https://www.regenreplenish.co.uk.

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10/09/2025

✨ Unlock Your Shoulder Mobility with Joint Articulation ✨

Feeling stuck or restricted in your shoulder movement? Joint articulation is a game-changing manual therapy technique that helps increase rotation within the shoulder capsule, restoring full range of motion with control and precision. 🌀

By gently and repeatedly moving the joint through its natural range, we help:

✅ Improve joint mobility
✅ Release adhesions and restrictions
✅ Enhance synovial fluid movement
✅ Reduce muscular compensation patterns
✅ Prevent overuse injuries (especially for athletes and active lifestyles!)

Whether you’re lifting weights, swimming, or just reaching overhead, better rotation = less strain, better performance, and lower risk of injury. 💪

Joint articulation isn’t just for recovery, it’s for optimization. Start moving the way your body was designed to. 🧠✨

I use this technique in conjunction with other therapy techniques to elicit the best response in surrounding tissues. This ensures that we can promote movement in the tissues initially before using joint articulation to improve ROM!

Always best to get assessments in clinic then we can go from there to help fix your issue 🕺🏼. DM📥 or enquire through my website https://www.regenreplenish.co.uk.

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03/09/2025

The Role of Manual Therapy After an Achilles Tendon Rupture 🦵🔬

Rehabilitation following an Achilles tendon rupture is a complex process that requires more than just rest and exercise. Manual therapy plays a vital role in optimising recovery and supporting long-term function. When combined with a progressive strengthening and movement program this can help with improving overall recovery and function❤️.

🔑 How Manual Therapy Helps:
• Scar Tissue & Stiffness Management→ prevents excessive stiffness and promotes healthy tissue mobility.
• Enhanced Circulation → supports oxygen and nutrient delivery to the healing tendon & surrounding areas.
• Pain Modulation → reduces muscle guarding and improves comfort during movement.
• Joint & Soft Tissue Mobility → maintains ankle and foot range of motion, crucial for gait restoration.
• Biomechanical Optimisation → ensures surrounding joints and muscles (calf, knee, hip) remain functional, reducing compensatory strain and re-injury risk.

Manual therapy is most effective when combined with progressive loading, strength training, and functional rehabilitation, creating the foundation for a safe return to sport and daily activity 🚶.

🔎 In short: it’s not just about healing the tendon, it’s about restoring the entire kinetic chain for optimal performance to get you back to the level and beyond that you were pre-injury!

Always best to get assessments in clinic then we can go from there to help fix your issue 🕺🏼. DM📥 or enquire through my website https://www.regenreplenish.co.uk.

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Address

Upper St John Street
Lichfield
WS149DX

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm

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