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.

20/07/2025

🦶 Achilles Tendon Rupture: What You Need to Know

Your Achilles tendon connects your calf muscles to your heel, letting you push off the ground when walking, running, or jumping.

🚨 What is it?
An Achilles tendon rupture is a tear in this tendon, often felt as a sudden “pop” in the back of your ankle, followed by pain and difficulty walking.

⚡️ How does it happen?
• Sudden explosive movements (sprinting, jumping, pushing off)
• Unexpected slips or falls
• Often in sports like football, basketball, or running

🩺 Why is movement testing key?Movement tests (like the Thompson test) help diagnose the rupture early. Later, they guide your rehab progress, checking how well your tendon is healing and how your ankle and calf are regaining function. Also assessing the movement of plantar/dorsiflexion and eversion/inversion too.

🏃‍♂️ Why restoring movement and strength is crucial:
• To regain full push-off strength needed for walking and running
• To prevent re-rupture and stiffness
• To restore balance and confidence in your movement
To restore correct biomechanics

Rehab focuses on progressive loading, strength work, and restoring ankle mobility to get you safely back to sport and daily life.

💪 Movement is medicine, and rebuilding strength is your pathway to a strong, confident 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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14/07/2025

Why Hip Strength & Mobility Matter for Injury Prevention & Longevity🙌🏼

Your hips are the powerhouse of your body; they support nearly every movement you make, from walking to lifting, running, and even just standing up. Keeping them strong and mobile isn’t just about athletic performance; it’s key to preventing injuries and maintaining movement as you age.

🔹 Injury Prevention
Weak or stiff hips can lead to knee, lower back, and even ankle issues. When your hips don’t move properly, other joints compensate, increasing strain and the risk of injury.

🔹 Better Movement & Strength
Strong hips improve stability, balance, and power. They help with everyday activities like climbing stairs, getting out of a chair, and carrying loads without strain.

🔹 Long-Term Mobility & Independence
Loss of hip strength and flexibility is a major cause of reduced mobility in older adults. Keeping your hips strong helps ensure you can move freely for years to come.

Try putting some of these exercises into your workouts or just general daily movements and watch yourself feel and move better than before!💪🏼 REMEMBER MOVEMENT IS MEDICINE 💊.

Take care of your hips now, and your body will thank you later! 🔥

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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28/06/2025

🌀 Why Spinal Movement is Essential 🌀

Your spine isn’t just there to hold you up; it’s designed to move. Movement is what keeps your spine healthy, strong, and resilient.

✨ Why does spinal movement matter?

✅ Lubricates your discs and joints: Movement helps pump nutrients and fluids into your spinal discs, keeping them hydrated and healthy.
✅ Prevents stiffness: Stiffness limits your natural movement, making you more prone to injury.
✅ Reduces pain: Gentle, regular movement can ease muscle tightness and discomfort.
✅ Supports recovery: Movement improves blood flow, aiding healing and helping you rebuild strength after injury.
✅ Builds resilience: A spine that moves well can handle the demands of life and training without breaking down.

Remember:
A moving spine is a healthy spine. A stiff spine is a vulnerable spine.

✨ Move often. Move well. Protect your back for the long run.

What’s your favourite spinal mobility exercise? Let me know below 👇

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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22/06/2025

👣 Plantar Fasciopathy: What You Need to Know 👣

Struggling with heel pain when you take your first steps in the morning? You might be dealing with plantar fasciopathy; a common overuse injury of the thick band of tissue (the plantar fascia) that supports your arch.

🔍 What is it?
Plantar fasciopathy (formerly “plantar fasciitis”) is a degeneration, not inflammation, of the fascia under your foot; caused by excessive load, poor mechanics, or repetitive strain.

👐 What Can Help?
✅ Soft Tissue Work
• Massage, foam rolling, and myofascial release can reduce tension, improve blood flow, and support healing.
• Focus on the calf, sole of the foot, and even the hamstrings – it’s all connected!

🏋️ Strength Work
• Loading the fascia helps it heal!• Start with isometrics (e.g., calf raises with a towel under the toes), then progress to dynamic strengthening.
• Don’t forget proximal strength; hips and core influence your foot mechanics!

🧬 Biochemical Factors
Chronic plantar fasciopathy may also be linked to:
• ⬆️ Blood glucose (diabetes can stiffen connective tissue)
• ⬇️ Vitamin D
• ⬆️ Systemic inflammation
Optimising these can support tissue healing and reduce recurrence.

💡 Don’t just rest it, rehab it. Your fascia loves load… in the right amount!

17/06/2025

🦵 Calf Strain Treatment & Prevention 🦵
Struggling with a calf strain or tightness? Don’t skip your soft tissue work, it’s a game-changer for recovery and long-term muscle health.

✨ Why soft tissue therapy matters:
✅ Boosts blood flow to the area – speeding up healing
✅ Helps mobilise scar tissue & adhesions – restoring mobility
✅ Improves muscle elasticity – reducing re-injury risk
✅ Enhances neuromuscular control – keeping your movements smooth & efficient

Whether you’re rehabbing from injury or keeping your lower legs in top shape, regular soft tissue work (massage, foam rolling, myofascial release) helps maintain optimal tissue flexibility, resilience, and performance.

💡 Pro tip: Pair it with strength work and mobility drills to bulletproof those calves!

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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13/06/2025

🦵 SHIN SPLINTS EXPLAINED 🏃‍♂️
A runner’s nightmare — but totally fixable 💪

📌 What is it?
Medial Tibial Stress Syndrome (MTSS) = pain along the inner border of your shinbone (tibia).
It’s an overuse injury — NOT a fracture, but it can become one if ignored, leads to something we call stress fractures!

🔥 Why does it happen?
• Sudden increase in training load 🏋️
• Poor footwear 👟
• Running on hard or uneven surfaces 🛣️
• Flat feet or poor biomechanics 🦶

💥 What muscles are involved?Main culprits = tibialis posterior, soleus, and flexor digitorum longus.They pull on the tibia repeatedly, causing inflammation at the bone-muscle interface.

🛠️ How to fix it:
✅ REST — reduce impact activities
✅ ICE — calm inflammation
✅ STRETCH — calves + Achilles
✅ STRENGTHEN — foot arch & hip stabilisers
✅ CHECK SHOES — get arch support or orthotics if needed
✅ GRADUAL RETURN — rebuild volume slowly

🚨 Don’t push through the pain. Untreated MTSS can progress to a stress fracture.

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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10/06/2025

🚨 Hamstring Injury Breakdown + Smart Rehab Strategy 🦵🔥

Torn your hamstring? You’re not alone. Hamstring strains are one of the most common soft tissue injuries: especially in runners, sprinters, and gym-goers who go hard on leg day. 💥

📉 What happens?
The hamstring overstretches or tears, usually during rapid acceleration or deceleration. It can range from microtears (Grade I) to full rupture (Grade III).

💡 Rehab = more than just rest.
A complete recovery needs a structured blend of:

👐 Soft Tissue Work
• Promotes blood flow
• Improved fibre-blast activation
• Helps realign fibres for smoother recovery
Think massage, myofascial release, and gentle mobility work.

🧠 Progressive Strength Loading
Rebuild strength + function across ALL types of contractions:
🔹 Isometric (hold): Early stage — builds stability without too much strain.
🔹 Eccentric (lengthen under load): Mid-stage — trains the hamstring to absorb force (think Nordic curls).
🔹 Concentric (shorten under load): Final stage — restores explosive power for return to sport.

🎯 Combine these approaches, and you’re not just healing — you’re building back stronger, faster, and more resilient. 💪

📆 Consistency is key. Always load within tolerance, and never skip the basics.

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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08/06/2025

🦾 How I Assess Shoulder Injuries: Movement = Clues to the Cause 💡

The shoulder is the most mobile joint in the body — but that mobility comes at a cost: it’s prone to injury! Whether it’s a rotator cuff tear, impingement, or instability, the key to assessing shoulder injuries lies in movement-based testing. Each movement can highlight a different muscle, tendon, or soft tissue structure. Here’s how I break it down:

🔄 Flexion (up in front)
➡️ Primary movers: Anterior deltoid, biceps long head, pectoralis major (clavicular head)
🔍 Pain or weakness here? Think biceps tendinopathy or subacromial impingement.

🛫 Abduction (arm out to the side)
➡️ Muscles involved: Middle deltoid, supraspinatus
🔍 Pain in the mid-range (60°–120°)? Classic painful arc = supraspinatus tendinopathy or impingement.

🔁 External Rotation (elbow at side, rotate outward)
➡️ Muscles: Infraspinatus, teres minor
🔍 Weakness or pain = Possible rotator cuff tear, especially infraspinatus.

🔁 Internal Rotation (hand behind back)
➡️ Muscles: Subscapularis, pec major, lat dorsi
🔍 Difficulty reaching behind = Could point to subscapularis pathology or capsular tightness (e.g. frozen shoulder).

🏋️ Resisted Movements = Diagnostic Power 💪
Add resistance to each movement to isolate specific muscles. Pain = possible tendinopathy; weakness = potential tear.

💥 Don’t forget special tests!
• Empty Can Test (Supraspinatus)
• Hawkins-Kennedy (Impingement)
• Speeds/Yergason’s (Biceps tendon)
• Apprehension/Relocation (Instability)

👉 Always compare both sides and assess ROM, strength, and function. A good history + targeted movement testing = 🔑 to diagnosis.

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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03/06/2025

🔍 Why Hip Assessment Matters 🦴

The hip is a powerhouse joint; stabilising, mobilising, and absorbing impact during movement. A thorough assessment isn’t just routine, it’s crucial to uncovering the true cause of pain, stiffness, or dysfunction.

✅ Is it muscular?
✅ Joint-related?
✅ Neurogenic?
✅ Referred pain?

🧠 A detailed assessment helps sports therapists differentiate between pathologies — from FAI and labral tears to bursitis or referred lumbar issues and guides targeted treatment and effective rehab plans 💪

Don’t guess the issue. Assess the hip. Fix the root. This is what makes happy patients 😆.

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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29/05/2025

🔹ACHILLES TENDINOPATHY🔹
Why your Achilles might be holding you back; and how to bounce back stronger.

🏃‍♂️ What is it?
Achilles tendinopathy is a condition where the Achilles tendon (which connects your calf muscles to your heel) becomes painful and stiff, especially with activity or first thing in the morning. It’s a common overuse injury seen in runners, athletes, and active individuals.

🔍 What causes it?
Usually, it’s a result of repetitive strain or a sudden increase in load; think sudden uptick in running volume, poor footwear, tight calves, or even training errors. Over time, the tendon structure changes, making it less efficient at handling load and more prone to pain.

🛠️ How can rehab help?
✅ Exercise rehab (especially eccentric or heavy slow resistance exercises) helps:
• Restore tendon strength and structure
• Improve the way it absorbs and transmits force
• Reduce pain and improve function

✋ Manual therapy can assist by:
• Releasing tight surrounding tissues
• Improving ankle mobility
• Supporting early-stage pain management

⏳ Recovery takes time, but with the right loading strategies, you’re not just managing symptoms—you’re rebuilding a stronger, more resilient tendon.

👉 If you’re struggling with Achilles pain, don’t ignore it. Early rehab = better outcomes.

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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20/05/2025

Why Hip Biomechanics Matter in Lower Back Pain Problems😕

Lower back pain is often seen as a problem of the spine, but in many cases, the root cause lies lower down, in the hips (excuse the pun😃). The hips act as the foundation of the spine, and when they don’t move properly, the lower back often compensates.

Biomechanical issues such as hip stiffness, muscle imbalances or poor pelvic alignment can disrupt the way force is transferred through the body during walking, running, or even sitting. This altered load can strain the lumbar spine, leading to pain, tightness, or even injury over time. That is why it is key to get an assessment when you have lower back pain to see what is contributing towards your symptoms❤️.

Sports therapy assessments 🩻are valuable tools for identifying these underlying imbalances. Through movement screening, strength testing, and postural analysis, therapists can pinpoint restrictions or weaknesses in the hip complex that may be contributing to lower back stress. Addressing these issues early with targeted rehab can prevent chronic pain and improve overall movement efficiency.

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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16/05/2025

🦵 Why Soft Tissue Work Matters After a Hamstring Strain 💥

Strained your hammy? Don’t skip the soft tissue work, it’s more than just a massage. Here’s why it’s key in your recovery:

🔬 Fibroblast Activation: Targeted soft tissue techniques stimulate fibroblast cells that help repair muscle fibres and lay down healthy collagen. That means stronger tissue remodeling and less scar tissue build-up.

💪 Improved Flexibility & Mobility: Reduces muscle tightness and fascial restrictions, allowing for better stretch tolerance and smoother movement.

🩸 Boosts Blood Flow: Increases circulation to the healing muscle, bringing in oxygen and nutrients while flushing out waste products.

🏋️‍♀️ Enhances Rehab Gains: When combined with a solid exercise program, soft tissue work preps the muscle for better loading, activation and function; accelerating recovery and reducing the risk of re-injury.

📌 Bottom line? Soft tissue work isn’t just for comfort it’s a powerful tool in getting you back to full strength, faster.

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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