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DMK Performance and Injury

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United Kingdom
Swansea
DMK Performance and Injury

Osteopath and online coach specialising in athletes and gym goers.

We provide tailored strength and conditioning programs alongside manual therapy to get you out of pain and performing at your best

18/12/2025

The cause of pain will differ from case to case, there is no one size fits all answer

But the target of rehab should always be to get you back doing a movement that is currently aggravating. This is done by designing a progressive plan with milestones that takes you from where you currently are, to where you want to be

When deciding where to start, we want to get as close to the end goal movement as possible without aggravation. I.e we want your drills to be specific to the desired outcome. With some people they may be able to do the movement, but at a reduced load, others may need to revert back to the bare basics of movement. It totally depends on the situation

Knowing whether the issue is a movement related issue, or a load management related issue is huge for guiding the direction of a rehab plan

If you can tolerate the movement at low load, but it is painful as the weight increases, it is more likely to be a load tolerance issue. Whereas if the movement is painful all the time, there is more likely a movement deficit that needs addressed

Great chat with yesterday as part of his mentoring as we discussed some of his recent cases and how to approach them . This guy is doing some awesome stuff in the bodybuilding world and will definately be a therapist to look out for

16/12/2025

If you want to do just one thing that has a positive impact on pretty much every aspect of your body, it's managing blood glucose

Managing your blood glucose has a huge impact on the health of your cells, metabolic function, and how your entire system functions. If it is managed well, you will have stable energy throughout the day and a good ability to recover.

If your blood sugar is constantly spiking and crashing, it causes havoc on your metabolism, inflammatory processes and hormones

As complicated as all this sounds, there are some very simple fixes you can do to improve your blood sugar regulation

Getting good sleep, managing your stress, walking after meals and ensuring you eat balanced meals with protein and fibre alongside your carbs can be some of the most beneficial actions you can take

If you feel like you are constantly fatigued, ache all over, have brain fog and can can't seem to lose body fat, blood sugar dysregulation may be the cause

Want to optimise your health and make some long lasting results? I help people just like you. People that don't respond to the typical go hard or home style of training. People that need that deeper dive into their health before pushing for performance. Interested in finding out more? DM the word "READY" and I'll be in touch

12/12/2025

Admit it... which one are you?

Are you guilty of always looking for quick fixes?

The massage to take away all your pains?

The supplement to enhance your hormones?

The new knee sleeves to increase your squat?

The carbon plated trainers to improve your runs?

Everyone wants the answer to their problems until they realise the answer requires doing the work

You need to understand, quick fixes yield short term results

Most of your problems can be easily solved if you stop looking for shortcuts and actually invest some time and effort into the process

Ready to make real change? Reach out today

10/12/2025

Absolutely outstanding result for Julie

Shortly after starting her rehab with me, Julie had an appointment with a consultant about her MRI results.... Let's just say he wasn't exactly encouraging

He listed out all the activities she should avoid, told her that her knee was in terrible shape and she should get surgery

This left Julie feeling demotivated and worried that she would never be able to train again

Despite what the doctor said, we decided to persue a conservative rehab approach (considering this is what the evidence says first stay treatment is for chondromalacia patella)

Fast forward 2 months and Julie is thriving in the gym again. Pain massively diminished, can take part in all her gym activities, run, and even completed a hyrox with a tasty PB

We still have a bit of work to do with Julie to build a truly resilient and robust knee that she has complete confidence in, but the results she achieved already are staggering

This just goes to show, your doctor doesn't have all the answers and you should definitely seek a second opinion if you are recommended surgery

If Julie hadn't, she might still be waiting around on surgery, scared to do the things she loves

Are you struggling with an injury and need some help?

DM me the word REHAB, let's have a chat

21/10/2025

Andrew was feeling like a broken man 💭

After an injury years ago that never fully went away, the pain kept getting worse over time.
It slowly chipped away at him — making him fearful of certain movements and stopping him from training how he wanted 💪

It even started to affect his work and confidence 😔

Fast forward just 3 months, and Andrew has made a miraculous transformation 🔥
Despite working a hectic job and juggling family life, he still put the work in and is now completely pain-free 🙌

Not only has he overcome the pain — he’s regained his confidence to the point where he’s back training BJJ 🥋, something his pain stopped him from doing for over a year.

If you’re in pain, don’t just accept it as your new reality.
If you’re serious about getting out of pain and back to doing the things you love ❤️ — send the page a DM today 📩

09/10/2025

Unreal work from client Aisling

At the beginning of the year Aisling had surgery to repair the ligaments in her ankle

Aisling is a go getter and loves to train. The rehab given to her post rehab just wasn't going to cut it. She reached out and we got straight to work

From start to finish this woman has given 100% to her rehab and training and is reaping the results

She doesn't just have confidence in her ankle again, she has the confidence to push her limits. Limits that were previously capped by her injury

Now she is heading off to climb the Himalayas next week with a fully functioning ankle

Great work Aisling

29/09/2025

When it comes to making progress, most people get it wrong.

They obsess over the minor details of their program. Linear vs undulated. Conjugate vs 5/3/1, cluster sets, whatever…but ignore the real foundations.

If your sleep is crap, stress is through the roof, nutrition is all over the place, and you can’t even string two consistent training weeks together, it doesn’t matter what program you’re on... your results will suck.

Lock in the basics first.
Sleep. Stress. Routine. Consistency.

Build a simple plan that fits your life. Once you’re making steady progress, that’s when the fancy stuff starts to matter.

After coaching hundreds of people over the past 10 years, I can tell you this: the training plan is only a small piece of the puzzle.

If you’re still not sure where to start, send me a DM today.
My coaching looks at the whole picture, not just a program. Sleep, stress, nutrition, consistency are all assessed and addressed, removing the guesswork for you, and giving you a clear roadmap to success

15/09/2025

Ricky has been absolutely smashing his rehab 💪. Despite running a busy, thriving business 💼, he’s still been putting the work in — and the results speak for themselves ✅.

A few months ago, he was referred to me by another osteopath after an MRI revealed a fracture in the pars interarticularis (a part of the vertebra). This had caused an anterior slippage of the vertebra, irritating a nerve and leading to severe hamstring pain ⚡. At its worst, the pain affected his ability to work, and the thought of training was completely off the table.

Our approach was simple but structured:
🔹 Focus on spinal stability drills to protect the healing fracture
🔹 Improve hip & foot mechanics to reduce compensations
🔹 Rebuild his lower body’s capacity to take load as pain settled

Once he was virtually pain-free ✅ and met my strength standards 🏋️‍♂️, we progressed into plyometrics and change-of-direction drills — preparing him for the demands of football ⚽.

Reintroduction was gradual: first low-level training, then short-interval games. This is where most people mess up ❌ — they go too hard, too soon. Instead, we built things up consistently 📈.

Now Ricky is flying 🚀. He’s back training, building confidence week by week, and over the next couple of months he should be fully back in action 🔥.

👉 If you’ve been struggling with an injury that’s holding you back, send me a message and let’s talk about how we can get you back to doing what you love.

13/08/2025

Connlaoth experienced a nasty clavicle fracture during a roll in BJJ. After months of NHS physio and self-rehab via youtube, he reached out to me and we got to work.

Connlaoth had one simple goal, he wanted to rebuild his shoulder to the point where he could withstand the demands of fight camp and take a fight

Our rehab started off very basic, rebuilding the stability and mobility in the shoulder. As we progressed we implemented a high level of plyometrics to ensure the shoulder was able to cope with the demands of such an intense sporting situation.

Connlaoth remained training all the way through his rehab, but we gave him specific instructions on what areas he could push hard, and what areas we needed to slowly reintegrate. This meant he was still developing his fight IQ and confditioninhg as we addressed the injury

After 4 months, he did his first BJJ comp back and said "I actually forgot I had a bad shoulder in there" a good sign his body was feeling confident in the area.

He then took a kickboxing match to test it in a stand up scenario. After winning this he was feeling really confident and took an MMA bout. He absolutely smashed that knocking his opponent out in just 30 seconds

Connlaoth has been an absolute grafter and has put serious effort into his training and rehab... it is no surprise he excelled the way he did

If you're struggling with an injury and need some help... reach out today

08/08/2025

Too many of you still see cardio as the enemy ❌💨

You’ve been misled into thinking that a bit of aerobic work will make you catabolic and eat away your muscle tissue 🧬💪

This is blatantly untrue.

In fact, the evidence shows it’s extremely beneficial ✅
It improves mitochondrial function 🧠⚡
Enhances lactate clearance 💥🧽
And promotes recovery between sessions 🔄🛠️

All of this adds up to you being able to:
👉 Train harder
👉 Recover faster
👉 Stay in the game for the long haul ⏳🏋️

What’s more — just 30 minutes of Zone 2 cardio, 2–3× a week, has been shown to reduce your risk of heart disease by 14% ❤️📉

Health is wealth.
And your engine is the key to long-term performance 🔑🫀

If cardio is done right, it’s not a threat to your gains—it’s a tool to amplify them 🎯📈

Don’t let the gym bros convince you otherwise 🧢🤡

Struggling to see the progress you want?
Need a plan designed to keep you training hard for the long term?

Reach out today. Let’s chat. 💬📲

01/08/2025

Most people don’t outgrow their training — their body just stops tolerating it.

You stick with what used to work: the same lifts, same rep schemes, same pace. And for a while, that’s fine… until progress halts, the aches creep in, and motivation drops.

The issue isn’t your effort — it’s your system.

Effective training in your 30s and 40s doesn’t look like what you did in your early 20s. The goal shifts from chasing PRs to building resilience. From beating yourself down… to building yourself up.

If you want to keep making progress without burning out, you need a more intelligent, adaptable approach — one built around you, not a cookie-cutter template.

That’s exactly what I offer.

If you’re ready to train smarter and build a body that lasts, DM me “REBUILD” or hit the link in my bio to book your free video consultation

16/06/2025

Still grinding through pain and getting nowhere? 😤

Here’s the hard truth: your training style is stuck in the past. ⏳ What worked when you were 20 isn’t cutting it anymore. Training harder won’t fix chronic pain—it just makes it worse. 🔥

If you’re 25-40, juggling work, stress, and life, your body needs a smarter plan. 🧠 One that adapts to your lifestyle and external pressures. ⚖️

Stop chasing quick fixes like massages or foam rolling. 🚫 Pain is your body’s way of telling you to change the game. 🎯

It’s time to train smarter, not just harder. 💪

DM “CHANGE” if you’re ready to break the cycle and build a plan that actually works. 🚀

Address

1-2 Cwm Road
Swansea
SA12AY

Opening Hours

Monday	9am - 5pm
Tuesday	2pm - 9pm
Wednesday	9am - 5pm
Friday	2pm - 9pm

Website

https://DMKbookings.as.me/freeconsultation

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