Polaris Rehab & Performance

Polaris Rehab & Performance 🏃Injury rehab for active people who’ve tried everything else

Important caveats:1. The solution to most people’s knee pain isn’t “just get stronger quads”. But most of the time, it i...
11/05/2026

Important caveats:

1. The solution to most people’s knee pain isn’t “just get stronger quads”. But most of the time, it isn’t THAT much more complex.

2. Tied into #1 — complexity is relative. When I say complex answers are bad, I mean overly-complex, mental gymnastics type of complexity.

On the opposite end, there are definitely some practitioners who use “simplicity” as a guise to actually just not use their brain and do any sort of problem solving for their clients.

I’m not advocating that at all.

3. Biomechanics is so useful. Just not in the way a lot of people on the internet talk about it.

04/05/2026

Reducing pain is an important part of rehab.

But it’s not the only thing that matters.

Don’t confuse movements that reduce pain, with movements that will get you back to sport.

They CAN be the same thing, but they’re not always.

27/04/2026

Changing direction like this means your body isn’t using that leg.

This creates movement patterns that can lead to injury in the other leg, or re-injury of the same leg!

This wasn’t a strength issue, his body is more than strong enough to do this movement. We made sure of it throughout his plan.

It was a coordination issue.

As soon as we added significant speed, and added in work for his brain (focusing on moving between the cones), he could no longer think about how his body was moving.

This is why it’s so important to do this sort of stuff before returning to your sport.

Much easier to ingrain the appropriate movement patterns within a controlled environment than it is within the chaos of sport!

The important (and hopefully obvious) caveat to this, is that I don’t tell someone that something is fine, if it isn’t 😂...
25/04/2026

The important (and hopefully obvious) caveat to this, is that I don’t tell someone that something is fine, if it isn’t 😂

But the VAST majority of the time, things are not as big of a problem as we think they are.

Particularly in this industry, where lots of fear is pushed around as a means to make money.

When you’re going through the rehab process, you’re scared of flaring up and delaying your results.

You’re worried about making the problem worse.

Having someone to reassure you that you’re doing the right things is very valuable

20/04/2026

⬇️ USEFUL CAPTION

Rehabbing an injury when you have hyper mobility can be tricky.

Because a lot of movement-based rehab is about ensuring you’re moving the areas we want, and not the areas we don’t want.

…which is particularly tricky when you struggle to feel what you are or aren’t moving!

What works really well for all of my hypermobile clients is:

1️⃣ External feedback

Just like I did with Ellie in these clips. You can use foam rollers, bands, benches, walls etc. something that helps you feel what your body is doing.

2️⃣ Set your exercises up in a way that makes it very hard to do the wrong thing.

For example, if you reach across your body to grab a squat rack as you do a single leg hinge, this will force you to turn your pelvis towards the working leg.

The reach creates the movement and means you don’t have to think about it. This also helps you learn what it feels like, so you can build that awareness.

3️⃣ Do lots of mid-range isometrics, then reps where you stop shy of both end ranges.

Hypermobile people typically fling themselves from one end range to the other, hanging out on passive structures to know where their joints are in space.

Spending more time in mid range not only builds control, but helps build that awareness of where your joints are in space.

🏋🏻‍♀️ Hypermobility can make rehab a bit trickier sometimes, but by no means are you doomed!

You just need to make tweaks to exercises to ensure you get what you want from them 💪

15/04/2026

The knee matters a lot.

Ignoring the knee because “it’s a dumb joint” and “its position is dictated by the hip and ankle” is silly.

Yes, the hip and the ankle are important to address and can impact what’s happening at the knee.

BUT that doesn’t mean the knee is irrelevant!

That’s a very silly mentality to have when rehabbing the knee.

I’ve spoken to so many people who think surgery is their only option. This is particularly common with hip problems like...
13/04/2026

I’ve spoken to so many people who think surgery is their only option.

This is particularly common with hip problems like labral tears/FAI.

And for some people, those surgeries are great options.

But for the VAST majority of people, it isn’t needed.

You just need a rehab plan that isn’t “do some clamshells and get strong in the gym”. Because that’s not going to change anything.

I promise you that you haven’t “tried everything”. There’s still hope!

10/04/2026

Rehab is about bridging gaps.

If the gap to jumping movement feels too big, then build a bridge across a smaller gap instead.

This is a nice example of that 🫡

Stop playing Russian Roulette with your rehab
08/04/2026

Stop playing Russian Roulette with your rehab

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