The Injury & Performance Clinic

12/05/2026

This is something we see all of the time in the clinic. The pain has settled down after a period of rest only to come right back after returning to sport or activities.

Understanding the current capacity of the injured site and where it needs to be for your activity is essential for full rehabilitation. This might be range of motion, strength, endurance, power, stability or even coordination.

09/05/2026

07/05/2026

This chart shows the loading index for common movements displayed as a score combining peak load, loading impulse, and loading rate on the Achilles tendon.

Key takeaways:
Seated heel raises produce very little load (0.07) which useful early on, but won't build tendon capacity long-term
Walking (0.36) and running (0.60) demand significantly more than most gym-based exercises
Single-leg hopping and drop jumps sit at the top, this is essential for return to sport, but need to be earned by ensuring capacity at lower levels

Progression matters: the tier system gives you a roadmap from low load to high load, not just "do more reps"

If you're rehabbing an Achilles tendinopathy and only doing calf raises, you may never bridge the gap to the demands of your sport or daily life.

Source: Baxter et al., Med Sci Sports Exerc, 2021

30/04/2026

Sleep gets overlooked a lot when it comes to pain, But it often matters more than most people realise.

Poor sleep doesn’t just make you feel worse it can actually increase your risk of developing pain.

Although sleep isn't always easy to change and often has a bidirectional relationship with pain (being in pain can negatively effect sleep and sleep can effect pain), It's important to be aware of the relationship between the two.

29/04/2026

The peroneals are often involved more than people realise.

👉 Acutely they can be strained or overloaded during the injury itself
👉 After they often pick up extra load due to reduced ankle stability. This can lead to overuse injuries.

Pain, tightness, or “weakness” on the outside of the ankle isn’t something to ignore, it’s often part of the bigger picture.

Rehab shouldn’t just focus on ligament heeling
It needs to restore capacity, control, and confidence across the whole system.

23/04/2026

Not all hamstring strains are the same.

Grade matters.
Location matters.
Tendon involvement matters.

And that all subtly changes how you rehab it and how long it may take.

(Mueller-Wohlfahrt et al., 2013)

24/11/2025

🎄 A Unique Christmas Gift They’ll Actually Use 🎁

Struggling to find a meaningful gift for someone who’s into training, health, or looking after themselves?

Our Clinic Gift Vouchers are the perfect choice! Practical, thoughtful, and something they’ll genuinely appreciate.

Choose either:
✨ A voucher amount they can redeem on any service
or
✨ A specific session, including:
• Physiotherapy
• Sports injury assessment
• Sports massage
• VO₂ Max Test
• Resting Metabolic Rate Test
• Full Runner’s Performance Profile

Whether they’re dealing with a ni**le, training for an event, or looking to level up their performance this is a gift that genuinely helps.

🖤 Valid for all services
🖤 A great option for runners, gym-goers & active people
🖤 Physical vouchers are posted directly to your address

Contact us on 01565318100 or email Info.injuryandperformance@gmail.com