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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.

11/12/2025

Why Isometrics Are a Game-Changer in Rehab + Strength Training 🏋️‍♂️💥

Isometric contractions = holding a muscle still under tension (think: wall sit, hamstring-bridge hold, mid-range leg extension hold).
They’re one of the most underrated tools in injury rehab and S&C — here’s why 👇

🔬 Why They Work (Simple Physiology)
When you hold a muscle under tension without moving the joint:
• The muscle fibres recruit more motor units, improving neural drive and strength.
• There’s minimal joint shear or compressive force, making them perfect when movement is painful.
• They increase tendon stiffness and load tolerance, helping tissues remodel and strengthen safely.
• They cause a controlled increase in blood flow and metabolic stress, which stimulates adaptation without overloading injured tissue.

💪 Benefits for Rehab
• Pain reduction: Isometrics can trigger temporary analgesia by altering pain signalling.
• Safer early loading: Great when movement irritates the injury (e.g., tendinopathies, post-sprain, early post-op).
• Builds strength in specific ranges: You can target weak or painful ranges without aggravation.
• Improves tendon capacity: Essential for Achilles, patellar, and rotator cuff rehab.

🔥 Benefits in S&C
• Enhances muscle activation: Helps lifters identify muscles that underperform.
• Strength plateau breaker: Overload sticking points without high joint stress.
• Great for conditioning: High-tension holds challenge endurance and mental resilience.

🧠 Bottom Line
Isometrics are simple, safe, and incredibly effective. Whether you’re injured, returning to training, or trying to get stronger, adding isometric holds can massively improve your strength, stability, and confidence without flaring things up.

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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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09/12/2025

Hamstring Testing: Why Angles, History & Movement All Matter 🦵💥

Not all hamstring strains are the same — and that’s why proper testing is essential before rehab even begins.

✅ Why test at 90° & 30°?
Testing the hamstrings at different hip and knee angles helps us bias different muscles:
• 30° knee flexion places more stretch on the biceps femoris (outer hamstring – common in sprint injuries)
• 90° knee flexion targets the semitendinosus & semimembranosus (inner hamstrings – more endurance based)

🔍 Why history is just as important as strength testing:
How the injury happened tells us a lot:
• Sprinting = often biceps femoris
• Slow stretching or kicking = often inner hamstrings
• Sudden acceleration/deceleration = higher-grade risk

🏃‍♂️ Why we test with movement & exercises:
Low-level strength tests alone don’t show the full picture. Watching how pain behaves during:
• Hip hinge patterns
• Bridges
• RDLs
• Running drills

Helps us understand severity, load tolerance, and real-world function.

⚠️ Pain during different activities → points to different structures:
• Pain during hip extension → deeper hamstring involvement
• Pain during knee flexion → more superficial fibres
• Pain during stretch under load → often higher-grade tissue disruption

🎯 Why this matters for rehab:
Correct testing allows us to:
• Identify which hamstring muscle is injured
• Match training to tissue capacity
• Progress loading safely
• Prevent re-injury
• Build a conditioning plan that actually restores speed, power & resilience

📌 Rehab isn’t about resting until pain disappears; it’s about understanding the injury and rebuilding strength the right way.

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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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07/12/2025

Christmas Opening Hours 🎄🎅

Thanks to everyone that’s been in this year it’s been an absolute blast and loads of patients treated/helped with injuries so I’m truly grateful for that thank you ❤️.

I will be working all days this festive period 🎅 bar the ones I have listed below. These are the the days I will be taking off:
25th December
26th December
31st December
1st January

I will be working between Boxing Day and new year, then return after the new year on 2nd January! 💫

I have posted a similar picture from 2 years ago, and the clinic is now all finished and many thousands of patients helped and rehabilitated since the move from the old premesis to the new premises! For anyone that has referred a patient or been to see me, promoted any of my posts or supported me since the start this is a massive thank you, you guys help my business to run 🙏🏼.

2 year left of medical school, then Doctor status incoming, and hopefully surgeon 👨🏼‍⚕️. This will elevate my practice and allow for scans, injections and other evidence-based practice that will help many of my patients.

For now the grind continues, and I can’t wait to treat many of you over the festive period, ensure to enjoy it with your loved ones and friends😃.

Ryan ✝️

04/12/2025

Why Shoulder Movement Testing Matters After Injury 🏋️‍♂️🩺

After a shoulder injury, how you move tells a story. Testing key movements like flexion, extension, abduction, adduction, internal & external rotation helps identify which tissues may be compromised: muscles, tendons, ligaments, capsule, or even neural structures.

These movement patterns help us understand the mechanism of injury, not just where it hurts. From there, treatment becomes targeted:
✅ Precise soft tissue therapy
✅ Joint and neuromuscular reconditioning
✅ Progressive, conditioned rehabilitation

The goal isn’t just pain relief it’s restoring full strength, control, and confidence in movement.

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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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01/12/2025

💆‍♂️ Neck & Upper Back Always Tight? Read This.

Hours at a desk, intense training, poor sleep positions, stress… it all builds up in the upper back and neck. Over time this leads to:
⚠️ Strains
⚠️ Chronic tension
⚠️ Headaches
⚠️ Stiff, restricted movement

This is where soft tissue work becomes a game changer 👇

✅ Helps stimulate the nervous system to get that release feeling of tight muscles that are pulling you into poor posture
✅ Improves blood flow to speed up healing
✅ Restores movement so your neck and shoulders move how they’re meant to
✅ Reduces pain + nerve irritation
✅ Prevents future injuries by keeping tissues healthy, elastic and strong

It’s not just about feeling looser after a session, it’s about moving better, training better, and living pain-free long term.

If your neck or upper back has been “just tight” for months… that’s your body asking for help. Don’t wait for an injury to force you to rest.

💪 Move better. Train harder. Recover smarter.

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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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26/11/2025

Why Acupuncture Works Wonders for the Sub-Occipital & Trapezius Areas ✨

If you struggle with neck tension, migraines, or upper-back tightness, your sub-occipital muscles and trapezius are often the hidden culprits. These areas are packed with nerves, blood vessels and postural muscles that work overtime; especially with modern desk work, stress, and training load.

🔥 How acupuncture helps:
• Helps release deep muscle tension & Fine needles target trigger points in the sub-occipitals and traps, helping the muscles relax and reducing that “constant tight band” feeling.

• Improves blood flow & reduces inflammation
Needling increases local circulation, bringing oxygen and nutrients to irritated tissues—ideal for speeding up recovery.

• Resets dysfunctional movement patterns
By easing hyper-tonicity in the upper neck and shoulders, acupuncture can restore more natural movement, making your rehab exercises more effective.

• Supports long-term rehabilitation
When combined with strength work, posture correction and mobility training, acupuncture can accelerate progress and reduce flare-ups, helping you return to training, sport or daily life with less pain.

If you’re dealing with persistent tension, migraine episodes, or struggling with rehab plateaus, acupuncture can be a powerful addition to your recovery plan. 💆‍♂️

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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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31/10/2025

Strong hips = strong movement 🔥
Your hips are the powerhouse of almost every movement — walking, running, lifting, even standing tall.
Training them in all planes of motion (sagittal, frontal + transverse) builds stability, control, and resilience.

🧠 Research shows:
• Hip strength improves performance + reduces knee, back, and ankle injury risk.
• Multi-directional movement enhances neuromuscular control + balance.
• Strength in all planes helps correct imbalances caused by repetitive patterns (like sitting or running in straight lines).

Move your hips through their full potential — not just up + down.
Strong, mobile hips = better movement, fewer injuries, more power 💪🏽

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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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27/10/2025

🎯 Why Strengthening the Upper Back Matters
Whether you’re lifting, running, training clients or recovering from injury, building a strong upper-back is non-negotiable. Here’s why according to recent research:

🔹 Posture & alignment
Research shows that strengthening the muscles of the thoracic spine and upper-back significantly improves posture (especially reducing forward-head / rounded-shoulder and thoracic-kyphosis deviations). For example, one meta-analysis found that chronic strengthening had large improvements in thoracic and cervical alignment (effect size around d=-1.04; p=0.005) while stretching alone was ineffective.
Improved posture means less joint strain, better breathing mechanics, and more efficient movement.

🔹 Injury prevention & durability
Poor posture (e.g., rounded shoulders, forward head) and weak upper-back musculature lead to increased fatigue of back-extensors, altered muscle length-tension relationships, and higher risk of overuse and acute injuries — even in sedentary populations.
By reinforcing the upper-back (scapular stabilisers, mid-/lower-trapezius, rhomboids), you enhance scapular control and thoracic stability — both important for safe load-transfer in lifting, throwing, and general athletic tasks.

🔹 Pain reduction & functional capacity
In office workers and occupations with high sedentary demand, targeted upper-back & neck strengthening reduced self-reported pain and improved mood and function.

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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20/10/2025

📣 Lower Back Pain? Stop Lying on the Sidelines & Start Moving.

Most lower back pain doesn’t need endless passive treatments like massage, manipulation or lying on a heat pack…
👉 What it does need is a smart combination of strength + movement.

🦴 Why:
Your lower back isn’t just a single “weak spot” — it’s part of a powerful system made up of:
• Lumbar spine – designed for stability and controlled movement
• Core and hip muscles – provide dynamic support and load sharing
• Nervous system – adapts and builds tolerance over time

When pain sets in, we tend to move less… but less movement often means more stiffness, weakness, and fear of doing the very things that build resilience.

🏋️ Strength training helps restore load tolerance in your spine and supporting muscles.
🤸 Movement work helps you build confidence, mobility, and control through your natural ranges.
🧠 Passive treatments can give short-term relief, but active rehab rewires your body to stay strong and pain-tolerant long term.

✨ Bottom line: Don’t just “treat” your back, train it to become stronger 💪🏼. Restore its movement, build its strength, and watch your confidence return.

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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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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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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