SW Rehab & Performance

SW Rehab & Performance Delivering physiotherapy with performance coaching to turn pain into progress & helping you move better, train smarter, and elevate your full potential!

16/11/2025

Instagram please start policing these so called professionals or I will be forced to keep taking the mick out of them for the sake of public safety.

Today started with me deep in the evidence on sciatica and radiculopathy. Proper research. Proper clinical reasoning. Then I opened Instagram and everything went downhill.

One scroll and I am watching someone treat the same issue with a hot iron bar straight from a fire. The embarrassment hit. Laptop shut. I lay on the physio bed wondering why I bother when this is what gets attention.

I cover this topic with humour in the video but it is important to highlight the serious side. Anyone claiming to be a doctor and scolding clients with a hot iron bar is not providing healthcare. There is no evidence for it, no clinical reasoning behind it and it puts people at risk of real harm. Sciatica needs calm, education, movement and strength. Not burns.

We must stop letting dramatic clips convince people that pain needs extreme fixes. People deserve safe and effective care based on evidence, not dangerous entertainment.

16/11/2025

rom Day One Pain to Peak Performance in Twelve Weeks

If you are still copying random Instagram exercises and wondering why your pain keeps coming back, read this.
This is the reason you are stuck.

My Masterclass rehab programme takes you from day one barely able to load the limb or activate the muscle to twelve weeks later performing at a level you did not think possible.
Stronger. More powerful. More resilient than before the injury.

This is not a quick fix or a lucky guess. Every week is built around the exact principles that rebuild tissue capacity and long term confidence.
Early stages restore clean pain free movement.
Middle stages build strength that genuinely carries over into real life.
Later stages push you in a way that prepares you for elite performance again.

Most people do rehab backwards. They try random drills, hope for the best and never address the reason the problem started.
Masterclass does the opposite. It gives you clarity, structure and a pathway that removes the guesswork.

If you want to stop wasting time, understand your body properly and finally get back to full fitness, Masterclass is your turning point.
Your comeback begins the moment you choose a plan that actually works.

To join Masterclass send me the word ELEVATE and I will get you started today.

15/11/2025

10K Run. No hype. Just work.

Today wasn’t about PBs. It was about putting in the miles and rebuilding consistency.

Started steady, focused on control and rhythm. Each kilometre, a small lift in pace. No all-out efforts, just smooth progress. By 5K, the breathing settled. By 8K, everything clicked. By 10K, it was less about speed and more about efficiency.

Sessions like this build the foundation strong legs, steady lungs, resilient mindset.

Pre run, Theragun to ease the niggles and keep performance on track. Little habits that keep the body ready for the next one.

This run was a step towards a bigger 2026. More capacity. More resilience. More miles in the bank.

🏃‍♂️ Whether you’re starting from a 5K, chasing a half, or going for the full, I’ve got structured running programs that fit your current level and goals.

If you want to run better, stay injury free, and build smart, DM me “READY” and I’ll help you set it up.

Progress doesn’t happen on race day. It happens in runs like this.

12/11/2025

Key Factors: Repetitive wrist extension/grip loading. Overuse of extensor carpi radialis brevis tendon.

Symptoms: Pain on gripping, resisted wrist extension, local tenderness.

Diagnosis: Clinical palpation, resisted wrist extension tests. Imaging not routine.

Management: Exercise (eccentrics, isometrics), load modification, shockwave if persistent.

Evidence: Coombes et al., Lancet 2015: Exercise effective, injections only short-term benefit.

Likely Diagnosis: Tennis Elbow (Lateral Epicondylalgia). Tennis elbow is a painful condition affecting the tendons on the outside of the elbow, commonly caused by repetitive gripping and wrist extension activities. I

f you are struggling with these kind of symptoms, book a free discovery call or trial our Elbow Masterclass rehab program targeted to improve elbow strength and pain-free function.

10/11/2025

Shoulder Rehab – Mid Stage 💥

Shoulder pain or recovering from an injury?
Now’s the time to move from pain-free to strong, stable, and confident overhead.

Once your pain and stiffness have eased, the next step is rebuilding strength, control, and movement quality so your shoulder can handle training, sport, and daily demands again.

These mid-stage shoulder rehab exercises focus on:
✅ Strengthening the rotator cuff and scapular stabilisers
✅ Restoring control and movement through full range
✅ Preparing your shoulder for pressing, lifting, and overhead activity

Taken straight from the Shoulder Masterclass, this phase bridges the gap between early recovery and high-performance movement.

💥 Stop protecting it.
💥 Start rebuilding a shoulder that’s strong, stable, and bulletproof.

Want a personalised plan or 1:1 support?
Check the link in my bio or DM me to start your shoulder rehab journey today.

10/11/2025

Strong muscles protect your joints 💪🦵

Strength isn’t just about how you look—it’s about how resilient your body is
Well-conditioned muscles absorb force, support movement, and reduce stress on joints
Every exercise you do in rehab or performance training builds a safer, stronger foundation

👉 Strong muscles = healthier joints
👉 Consistency in training prevents injuries
👉 Small, steady progress adds up to lasting resilience

Don’t wait until pain shows up—start building joint protection today

✨ Ready to strengthen your body and prevent injury? Send me a message and let’s create your plan

07/11/2025

Back Rehab Post – Mid Stage 💪

Dealt with back pain recently?
Now’s the time to move from pain-free to strong, stable, and confident in every lift and movement.

Once symptoms have settled, it’s not just about rest it’s about rebuilding strength, control, and resilience so your back can handle life, training, and sport again.

These mid-stage back rehab exercises focus on:
✅ Restoring core and spinal strength through progressive loading
✅ Improving movement control and confidence under load
✅ Preparing your body for lifting, rotation, and higher-level activity

Taken straight from the Back Masterclass, this phase bridges the gap between early pain management and full performance.

💥 Stop fearing movement.
💥 Start building a back that’s strong, stable, and ready for anything.

Want a personalised plan or 1:1 support?
Check the link in my bio or DM me to start your back rehab journey today.

07/11/2025

The secret to getting ahead is getting started 🚀💪

Waiting for the perfect moment only delays progress
Action creates clarity and momentum while hesitation keeps you stuck
Every journey in rehab or performance begins with a single step forward

👉 Starting removes fear
👉 Momentum beats motivation
👉 Consistency compounds into results

Do not overthink it, just begin today and let progress build one step at a time

✨ Ready to take your first step toward strength and recovery Send me a message and let’s start your plan

Address

SNAP FITNESS Unit 12/13 Eastgate
Llanelli
SA151SG

Telephone

+447528705821

Website

https://swrehabandperformance.k

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