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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

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 📩

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

Address

1-2 Cwm Road
Swansea
SA12AY

Opening Hours

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

Website

https://linktr.ee/DMKperformance

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