Dan Rowe Sport Rehab

Dan Rowe Sport Rehab Start your rehab journey with me today. Visit my website www.danrowesportrehab.co.uk

27/03/2026

Calf raises

Top tips:
- Work in full range
- Slow control on movement
- Build the strength properly

Key for running and for injury prevention.

Are you actually doing them properly?

23/03/2026

Top Tips for after a tough game or a long run/race

The day after a tough game or run is crucial for recovery. There are four simple but effective recovery strategies: proper hydration (drinking 1.5 litres per kg of weight lost), light movement like walking or cycling for 10-15 minutes, gentle mobility work focusing on hips, hamstrings and calves, and isometric exercises like wall sits and glute bridge holds to reduce soreness. These basics is more important than complicated recovery routines.

20/03/2026

Cat cow

This isn’t just “warming up the back”.

It’s about control. Making sure your moving through your spine properly.
Getting segments working, not just forcing range.

Top tip:
- Slow it down
- Breathe through it
- Feel each position

A great exercise for reducing back stiffness. Perfect to be done before training.

16/03/2026

Training through pain is a temporary fix that leads to bad habits, reduced performance, and a lower ceiling. Rehabilitation isn’t about stopping everything, it’s about ensuring your training actually helps you recover. The goal is returning to full, better performance, not just staying active. If you’re currently training around an injury and hoping it doesn’t catch up with you, that’s your sign to address it properly.

12/03/2026

Box jumps.

Effective but only useful if you do them well.

Focus on a
1. Strong take-off
2. Soft landing
3. Full control

This isn’t about jumping as high as possible. It’s about building power safely. Quality reps always beat rushed ones.

Do you add these into your training?

09/03/2026

Why putting off injury treatment until the season ends is a risky strategy. Rehab doesn’t mean stopping everything—it’s about managing your load properly now to prevent bigger problems later. Small changes, better preparation, and smarter training sessions can make all the difference, and why waiting typically makes injuries worse rather than better. Is getting through the rest of the season worth potentially missing months of play later?

06/03/2026

Bird dog.

Simple, but most people rush it.

This isn’t about swinging your arm and leg around.

It’s about control. Improving your hip stability and making sure your core is doing its job properly.

Great for lower back niggles and for runners and gym work.

Are you doing these properly, or just getting through them?

02/03/2026

If you’ve ever struggled with recurring injuries, this will help.

Prevention isn’t complicated, It’s just:
- Consistency.
- Short warm-ups.
- Targeted strength work.
- Little checks before things become problems.

Most people only do rehab when they’re injured. Then stop as soon as they feel okay. That’s why the same issues keep coming back.

The goal isn’t just getting pain free. It’s staying pain free while you train, work, and live.

That’s something I spend a lot of time on with clients at The Inspired Hub in Hampton.

Be honest do you do anything to prevent injuries?

27/02/2026

Adductor ball squeezes aren’t just about the inner thigh.
They help with hip control, Pelvic stability and groin support.

Great for runners, Footballers and anyone with recurring groin or hip niggles.

Small bit of work that’s done consistently can make a big difference.

Have you used these before?

24/02/2026

Rehab works best when it fits your life.

Not when it’s perfect on paper.
- Busy week? We adjust.
- Feeling tired? We tweak the session.
- Feeling good and want to do more? We build it up properly.

Rehab isn’t about ticking boxes. It’s about consistency over time and that’s why communication matters so much.

If I know what’s going on, I can help you progress without pushing you backwards.

If you’ve ever stopped a rehab plan because life got in the way just know you’re not the problem.

What usually gets in the way for you?
Time, motivation, or confidence?
Drop a comment below ⬇️

17/02/2026

Breaking the Fear Cycle: Why Avoidance Isn’t the Answer to Injury Recovery

11/02/2026

A day in the life: Match day edition

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