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Regen Replenish & Performance

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Regen Replenish & Performance

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Qualified Sports Therapist at Regen Replenish and Performance - Lichfield and West Midlands - Offering: Game Ready Ice Compression, Graston Technique, Dry/Fire Cupping, Kinesiology Taping, Sports Taping, and Pneumatic Compression Therapy.

05/10/2025

🦵 What is the Lachman Test?
The Lachman Test is one of the most reliable clinical exams used to diagnose an ACL (Anterior Cruciate Ligament) injury. Quick, simple, and effective; it helps us assess the integrity of the ACL, especially after knee trauma from varying injury mechanisms.

🏥 How does it work?
With the patient lying down and the knee slightly bent (around 20-30°), we stabilize the femur with one hand and gently pull the tibia forward with the other.
👉 If there’s excessive forward movement or a soft, mushy end-feel, it could indicate an ACL tear.

🕒 When do we use it?
We typically use the Lachman Test in acute knee injury settings when ACL rupture is suspected; such as after a sudden stop, twist, or pivot during sports. It’s often more sensitive than the Anterior Drawer Test, especially in the early stages post-injury when swelling is present.

✅ Fast. Reliable. Trusted by clinicians for decades.

Always best to get assessments in clinic then we can go from there to help fix your issue 🕺🏼. DM📥 or enquire through my website https://www.regenreplenish.co.uk.

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30/09/2025

🔁 Recover Smarter After a Re**us Femoris Injury🚑

If you’ve tweaked your re**us femoris (one of the main quad muscles), you can’t just rest and hope it gets better on its own. 🙅‍♂️

Once the acute phase settles, hip flexor and quadriceps stretches & mobilisations are key for a full recovery. Here’s why:

✅ The re**us femoris crosses both the hip and the knee — tightness here can limit mobility, pull on healing tissue, and increase reinjury risk.
✅ Mobilising these areas improves tissue quality, promotes blood flow, and helps restore full range of motion.
✅ Stretching the hip flexors helps with hip imbalances and allows for correct mechanics to be regained 🏃.

⚠️ Remember: it’s about controlled, progressive work; not forcing a stretch. Pair this with strength rehabilitation for the best long-term outcome.

🧠 Move well, heal strong.

Always best to get assessments in clinic then we can go from there to help fix your issue 🕺🏼. DM📥 or enquire through my website https://www.regenreplenish.co.uk.

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**usFemoris

28/09/2025

🦵 ACL & PCL Stability Checks: Why We Use Drawer Tests 🦵

Ever wondered why clinicians perform the anterior and posterior drawer tests? These simple but powerful physical exams help us assess the integrity of two key stabilizing ligaments of the knee; the ACL (anterior cruciate ligament) and PCL (posterior cruciate ligament).

👣 Anterior Drawer Test
This test evaluates the ACL. With the knee bent at 90°, if the tibia moves excessively forward relative to the femur, it may indicate an ACL tear.
✅ Negative result = no excessive movement (normal).
❌ Positive result = too much forward movement = possible ACL injury.

👣 Posterior Drawer Test
This one checks the PCL. Again, knee bent at 90°, but now we’re checking for the tibia moving backward.
✅ Negative result = stable joint.
❌ Positive result = posterior sag or movement = possible PCL tear.

💡 These tests are part of the clinical gold standard for diagnosing knee ligament injuries — fast, effective, and non-invasive.

Stay strong and stay informed 💪 Assessment is key when trying to diagnose an injury‼️

Always best to get assessments in clinic then we can go from there to help fix your issue 🕺🏼. DM📥 or enquire through my website https://www.regenreplenish.co.uk.

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25/09/2025

✨ Why Soft-Tissue Release for Your Hamstrings is a Must! ✨

Tight hamstrings? You’re not alone, these powerful muscles play a huge role in how we move, and keeping them flexible is key to staying injury-free and feeling great. Soft-tissue release is a game-changing manual therapy that helps release tension and improve function in your hamstrings. 🙌

Soft tissue work can greatly improve the mobility and motility of tissues and how they move as well as improved recovery too. Soft tissue sessions incorporate different elements to ensure you achieve the greatest benefit from each session ⭐️.

Here’s why focusing on your hamstrings with soft-tissue release matters:
🔹 Improves blood flow to speed recovery and reduce inflammation after activity
🔹 Enhances flexibility and range of motion to support proper hip and knee function
🔹 Prevents common injuries like strains and pulls by keeping muscles supple
🔹 Reduces lower back and knee pain often linked to tight hamstrings

Whether you’re an athlete, desk worker, or just someone who wants to move freely without pain, regular soft-tissue release on your hamstrings can keep you performing at your best and help avoid injury. Your body will thank you! 💆‍♂️

Always best to get assessments in clinic then we can go from there to help fix your issue 🕺🏼. DM📥 or enquire through my website https://www.regenreplenish.co.uk.

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21/09/2025

🦵🏽QUAD TEAR? Here’s Why You Need BOTH Soft Tissue Work & Rehab!🦵🏽

Here is what the Soft-tissue therapy part of the session would look like with me! Using a variety of techniques to stimulate healthy tissue healing ❤️‍🩹.

A quadriceps tear is more than just a muscle injury; it affects your entire kinetic chain. Whether partial or complete, your healing plan needs more than just rest or basic exercises. This is where the power combo of soft tissue therapy + structured rehab makes all the difference. 💪🏽

➡️ Soft Tissue Work (like massage, myofascial release, or instrument-assisted techniques) helps:
• Mobilise scar tissue
• Improve blood flow & oxygen to the healing tissue
• Restore normal fascial gliding between muscle layers
• Reduce pain & swelling
• Re-activate neuromuscular signaling

➡️ Rehab builds on that foundation by:
• Re-training muscle firing patterns
• Restoring strength, flexibility, and coordination
• Preventing compensation and re-injury
• Reinforcing proper movement mechanics

Together, they create the ideal environment for tissue regeneration and functional recovery. Soft tissue therapy also influences the autonomic nervous system, helping reduce inflammation and improve your body’s physiological healing state post-surgery or injury.

🧠 The result? Better movement. Faster recovery. Lower risk of setbacks.

🎯 Don’t choose one over the other, combine them for smarter, long-term healing.

Always best to get assessments in clinic then we can go from there to help fix your issue 🕺🏼. DM📥 or enquire through my website https://www.regenreplenish.co.uk.

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17/09/2025

💪 Why Training in Both Shortened AND Lengthened Positions Matters in Muscle Rehab 🧠💥

When it comes to muscle rehabilitation, training only in mid-range or avoiding discomfort isn’t enough. Incorporating both shortened and lengthened positions during rehab and strength training leads to superior recovery and long-term performance.

Here’s why ⬇️
🔹 Improves Muscle Fascicle Length
Training in the lengthened position (think deep stretches under load like in RDLs or deficit split squats) has been shown to increase muscle fascicle length. This adaptation helps:
• Boost strength across a greater range of motion
• Reduce the risk of muscle strains, especially in high-speed sports
• Improve muscle architecture for better long-term performance

🔹 Restores Full Functional Range
After injury, muscles often become restricted. Training in both extremes of motion helps restore strength and control throughout the entire functional range — not just in the “safe zone.”

🔹 Enhances Neural Control & Stability
Challenging muscles in both the shortened (fully contracted) and lengthened positions improves neuromuscular coordination, stabilizer activation, and joint control, all key for injury prevention and performance.

🔹 Promotes Tendon & Connective Tissue Health
Lengthened loading stimulates the tendons and connective tissues to adapt, improving resilience and reducing the likelihood of re-injury.

🔹 Better Hypertrophy Stimulus in Rehab
Even in rehab, strategic loading in various ranges (especially the lengthened position) can help promote hypertrophy, which is crucial for rebuilding strength post-injury.

🧠 Remember: the goal isn’t just to feel better — it’s to move better, perform better, and stay injury-free.

📈 Train smart. Rehab smart. Recover strong.

Always best to get assessments in clinic then we can go from there to help fix your issue 🕺🏼. DM📥 or enquire through my website https://www.regenreplenish.co.uk.

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10/09/2025

✨ Unlock Your Shoulder Mobility with Joint Articulation ✨

Feeling stuck or restricted in your shoulder movement? Joint articulation is a game-changing manual therapy technique that helps increase rotation within the shoulder capsule, restoring full range of motion with control and precision. 🌀

By gently and repeatedly moving the joint through its natural range, we help:

✅ Improve joint mobility
✅ Release adhesions and restrictions
✅ Enhance synovial fluid movement
✅ Reduce muscular compensation patterns
✅ Prevent overuse injuries (especially for athletes and active lifestyles!)

Whether you’re lifting weights, swimming, or just reaching overhead, better rotation = less strain, better performance, and lower risk of injury. 💪

Joint articulation isn’t just for recovery, it’s for optimization. Start moving the way your body was designed to. 🧠✨

I use this technique in conjunction with other therapy techniques to elicit the best response in surrounding tissues. This ensures that we can promote movement in the tissues initially before using joint articulation to improve ROM!

Always best to get assessments in clinic then we can go from there to help fix your issue 🕺🏼. DM📥 or enquire through my website https://www.regenreplenish.co.uk.

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03/09/2025

The Role of Manual Therapy After an Achilles Tendon Rupture 🦵🔬

Rehabilitation following an Achilles tendon rupture is a complex process that requires more than just rest and exercise. Manual therapy plays a vital role in optimising recovery and supporting long-term function. When combined with a progressive strengthening and movement program this can help with improving overall recovery and function❤️.

🔑 How Manual Therapy Helps:
• Scar Tissue & Stiffness Management→ prevents excessive stiffness and promotes healthy tissue mobility.
• Enhanced Circulation → supports oxygen and nutrient delivery to the healing tendon & surrounding areas.
• Pain Modulation → reduces muscle guarding and improves comfort during movement.
• Joint & Soft Tissue Mobility → maintains ankle and foot range of motion, crucial for gait restoration.
• Biomechanical Optimisation → ensures surrounding joints and muscles (calf, knee, hip) remain functional, reducing compensatory strain and re-injury risk.

Manual therapy is most effective when combined with progressive loading, strength training, and functional rehabilitation, creating the foundation for a safe return to sport and daily activity 🚶.

🔎 In short: it’s not just about healing the tendon, it’s about restoring the entire kinetic chain for optimal performance to get you back to the level and beyond that you were pre-injury!

Always best to get assessments in clinic then we can go from there to help fix your issue 🕺🏼. DM📥 or enquire through my website https://www.regenreplenish.co.uk.

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26/08/2025

✨ Unlock Your Chest with PNF Stretching ✨

Tight pectoral muscles (especially pectoralis major & minor) are a common cause of rounded shoulders, limited overhead mobility, and shoulder pain. When these muscles shorten, they pull the scapula forward and down, increasing stress on the rotator cuff, AC joint, and biceps tendon.

👉 PNF (Proprioceptive Neuromuscular Facilitation) stretching is more effective than static stretching because it uses a contract–relax method. By contracting the pecs against resistance and then relaxing, the nervous system allows a greater stretch, improving both flexibility and neuromuscular control.

💡 Benefits of releasing tight pecs with PNF:
• Restores scapular positioning → better posture 🧍‍♂️
• Reduces risk of shoulder impingement & rotator cuff injury
• Improves thoracic extension and overhead range (crucial for pressing & pulling) 🏋️‍♂️
• Enhances breathing mechanics by reducing ribcage restriction
• Prevents compensations that can lead to neck & upper back pain

👊 Bottom line: Freeing up your pecs with PNF stretching not only boosts performance in the gym but also protects you from long-term shoulder dysfunction.

Always best to get assessments in clinic then we can go from there to help fix your issue 🕺🏼. DM📥 or enquire through my website https://www.regenreplenish.co.uk.

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24/08/2025

Why Your Hip Abductors Matter 🦵🔥

Your hip abductors (gluteus medius, gluteus minimus & TFL) don’t just move your leg out to the side; they’re key stabilisers in lots of different movements that we do.

👉 They keep your pelvis level when you walk, run or climb stairs.
👉 They control femur alignment, reducing stress on the knees and hips.
👉 Weakness here can lead to issues like hip pain, knee valgus, lower back strain, and poor movement efficiency/biomechanics.

After injury or surgery, these muscles are often inhibited or weakened. Restoring their strength is essential for regaining balance, power and confidence in your movement.

💪 Top Exercises for Hip Abductor Strength:
⭐️ Standing Fire hydrants
⭐️Single Leg Squats
⭐️Cable Abductor work
⭐️Single-leg bridges w/ contralateral control
⭐️Step-ups with controlled pelvis alignment - use weight when needed

Takeaway:
Strong hip abductors = a stable pelvis, efficient movement, and reduced injury risk. Whether you’re an athlete, recovering from injury, or just want healthier hips and knees, training these muscles is non-negotiable.

Always best to get assessments in clinic then we can go from there to help fix your issue 🕺🏼. DM📥 or enquire through my website https://www.regenreplenish.co.uk.

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17/08/2025

Why You Should Train Hamstrings in BOTH Shortened + Lengthened Positions 🏋🏽‍♂️

Your hamstrings aren’t just “one muscle.” They’re a group that crosses both the hip + knee — meaning they work in different ranges depending on the exercise. To get the strongest + most well-developed hamstrings, you need to train them through their full contractile spectrum:

🔹 Shortened position → when the hip is extended + knee is flexed (think: glute bridge hamstring curl).
🔹 Lengthened position → when the hip is flexed + knee is extended (think: Romanian deadlifts).

Why does this matter?
👉 Training in both positions ensures strength + resilience across ranges you actually use in sport and daily life.
👉 It reduces injury risk (especially hamstring strains, which often happen in the lengthened position).
👉 It maximises hypertrophy since different fibres are recruited at different muscle lengths.

⸻

Exercise Selection 🦵

Hip-dominant (lengthened bias): • Romanian Deadlift
• Good Morning
• Hip Thrust (hamstring-biased setup)

Knee-dominant (shortened bias):
• Seated Leg Curl (🔥 research favourite)
• Lying Leg Curl
• Stability Ball Hamstring Curl

⸻

💡 Why Seated Leg Curl is King 👑
Recent research shows seated leg curls may be the best single option for hamstring growth because the hamstrings are trained in a stretched position (hip flexed at 90° + knee extending). Training muscles at long lengths is strongly linked to greater hypertrophy, making this machine more than just an “accessory.”

So if you want hamstrings that are strong, resilient, and actually look athletic — make sure you’re hitting both hip + knee dominant patterns, in both shortened + lengthened ranges.

Always best to get assessments in clinic then we can go from there to help fix your issue 🕺🏼. DM📥 or enquire through my website https://www.regenreplenish.co.uk.

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Address

Upper St John Street
Lichfield
WS149DX

Opening Hours

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

Website

https://www.regenreplenish.co.uk/

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