Apollo Performance Therapy

Apollo Performance Therapy Helping people frustrated by recurring pain and injury get back to feeling strong and athletic.

Check out our website for location information, services, and booking an appointment!

03/02/2026

Three days after feeling a pop in my hamstring, I'm starting to feel back to normal.

I've been spamming isometrics and range of motion throughout the day, getting a minimum of 300 reps of range of motion drills and a minimum of one set of ISOs, 5x 30-second holds.

Starting to feel pretty normal day-to-day life now.

I can walk normally.
I'm less cautious about bending over to pick things up.
I can even do stairs comfortably.

It mostly just feels weak now so now we start to introduce more speed into the process, starting to introduce more running-type drills and motions.

Goal of being able to do some running by the end of this week.

Side note: I am not posting these as they happen. As of this post, I’m a week out from the injury, and things are MOVIN’. But im gonna keep you all up to date with everything I’ve been doing.

02/28/2026

We’re moving.

Pain and range of motion way better with tons of low level loading and movement.

Hamstring still has me feeling cautious and gives me a twang here and there during these drills, but we got through them.

Felt even better after finishing this.

Had a retest of strength and range the following day. Will go over that in the next post.

02/26/2026

Day 1 Hamstring Rehab (24 hours post injury)

Main goals are to recover range of motion, find a tolerable locomotion pattern (running), and introduce load.

We have great success with early loading of injuries.

What it comes down to is listening to your body during and after the session, and focus on things you can do consistently over finding things that are “hard.”

I should leave every session feeling better than when I started. If I don’t; I probably did too much.

Outside of this full session, I’m also trying to hit around 500 reps a day of knee and hip motions as well as hamstring isometric two times per day.

Trying to keep everything within pain-free ranges as much as possible, but nothing is overly “comfortable” at this point.

02/25/2026

Hamstring strain assessment… On me!

I have a history of several hamstring strain/tears going back years.

I had one almost every year during two days while I played college football.

I had one during a state softball tournament in a beer league softball division around a similar time.

They really only showed up under high volume high fatigue scenarios.

This time was similar, it happened towards the end of a throw around where I’ve been sprinting and cutting for over an hour.

Im just way more out of shape now so it took a lot less volume to reach that point 😂.

Follow along as I take myself through the same process that we use with all of our clients at Apollo.

My goal is to be ready for the flag football Season in two weeks (potentially miss the first one or two games to make sure I don’t hurt myself again).

This is the assessment of performed on myself. Just to get some baseline numbers for a range of motion, strength and functional movements.

For context, at this point walking sucked, standing up from chairs sucked, and sudden movement made my hamstring grab which really really sucked.

This was about 24 hours After the injury. I followed this up with an actual full training session which I will post about later.

Happy Valentines Day, Apollo Fam!
02/14/2026

Happy Valentines Day, Apollo Fam!

02/14/2026

What are we actually looking at when doing testing on force plates?

Lots of things!

First off, the test needs to be performed correctly. That’s the only way to get good data.

The shape of the force trace can tell us a lot.

The peaks and valleys show us how well (and how quickly) you were able to unload your body weight stop your momentum and redirect that force back into the ground.

We are looking to see certain shapes throughout each jump.

And of course we have the actual numbers.

On the screen, you’ll see five or six different metrics, but this just barely scratches the surface of the things that we can look into.

We can see how good your brakes are. Your gas pedal is and also the differences side to side.

Regular tracking of this data helps inform us that our program is working or not working and adjustments that we might need to make to ensure that we are still heading towards our goals.

This data is what determines if you are ready to move to the next phase of rehab or not.

Interested in performance or rehab testing? Send us a message!

02/12/2026

Simple things you suck at: calf raises.

A very low hanging fruit for a lot of people that are dealing with lower body pain during things like running, sports, etc.

But how you do them DOES matter.

Your brain will always look for an easier way to do something. Don’t let it cheat you away from actually using your calf.

Few things not mentioned in the video:

1. Your foot should change shape throughout a calf raise. Arch should fall at the bottom, arch should lift at the top.

2. Pair up your calf raises with your warmup or with your squats to make your workout efficient.

3. Once you are able to do 20+ without it being really high effort, you should also be doing loaded calf raises at HEAVY loads. Talking 5x5, 4x6, getting close to failure.

Smith machine, leg press, or calf raise machines are the best way to do this.

Your calf takes on a LOT of force when running. Make sure it can handle it.

02/10/2026

2 things that can instantly make your upper body days better.

1. Using gravity to help squish your ribcage on a foam roller in order to help reduce muscle tension in your lats and chest, improve rib mobility as you breathe, and decrease the compensations that happen at your neck and shoulder.

2. Sasha. ‘nuff said.

The ribcage is the base for all of your upper body movements. Making sure it can move well will change what the shoulder blade can do, which will change what the shoulder can do, which will change what….you get the point.

If you’re always dealing with upper body tension and tightness, it’s worth giving it a shot (I have a full exercise video on our YouTube channel).

2-3 minutes on each side. Slow breath out of mouth, keep light ab tension that you get at the end of that, and slow breath in through nose.

RELAX into the foam roller. Yes it’s uncomfortable. You won’t die. Relax.

02/09/2026

Being able to trust your leg enough to push hard out of a cut is tough when coming back from an injury.

This banded series is a great way to introduce it back in a way that feels safe, and lets you build some endurance/tolerance.

The band adds constant resistance that you have to maintain pressure against, and also slows you down enough to help avoid moving too fast.

Main point of the series is to:

1. Build the pattern in the brain with an iso to feel the right areas. Own it.

2. Make it dynamic with Submax intensity. Can you still feel the same stuff working? Can you access the right position over and over again?

3. Challenge it. Do something where the focus is output (i.e. speed or distance). Use what you just drilled.

02/08/2026

We try to get all of our clients doing plyos at some point in the rehab process.

Yes, even if you have an upper body injury.

Timing, coordination, reaction.

Learning how to create stiffness in your lower leg (and not your entire body) at the exact moment you need to in order to bounce off the floor is extremely useful.

Everybody can, and should, get (and stay) bouncy.

It’s dealing with your confidence in using the area again.It’s in being able to react and not have that hesitance in the...
02/08/2026

It’s dealing with your confidence in using the area again.

It’s in being able to react and not have that hesitance in the back of your mind.

It’s being able to focus on performing without changing how you do things, because you are worried about re-injury.

It’s being able to trust what you feel, not just solely relying on your eyes.

These are the things that people don’t think about when coming back from an injury.

“I don’t have pain anymore, so I’m good to go!” - a 🤡, probably.

Address

1410 Quadra Street
Victoria, BC
V8W 2L1

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Monday 7am - 7pm
Tuesday 7am - 7pm
Wednesday 7am - 7pm
Thursday 7am - 7pm
Friday 7am - 7pm
Saturday 9am - 12pm

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+17784014460

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