Mak - From Peak Fitness And Therapy

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Mak - From Peak Fitness And Therapy

INJURY REHAB - getting you moving and feeling better. MONEY BACK GUARANTEE if you don't see any improvements within one session (T&C on the website).

Providing Sports Massage, Postural & Mobility Assessment And Personal Training To Get You To Peak Fitness

22/05/2025

Knee supports/straps should only be used immediately after an injury.

But you should stop wearing them as soon as possible and get them to move better and stronger.

Otherwise, your knee will become dependent on the strap and become weaker.

21/05/2025

You can’t force your body to walk correctly.

Your body has around 360 joints and they all move in all the planes of motion available to them (up to 3) with every step.

Instead, get your joints to work properly and your body will automatically correct how you walk.

20/05/2025

Old injuries don't disappear—they hide.

Resting an injured body part isn't enough.

A sprained right ankle from 15 years ago could be causing your body to push all its weight to the left leg. Causing left knee today.

Your body compensates, creating new issues.

Rehab the old injury, and the new pain often disappears.

19/05/2025

Struggling to break through plateaus on one of your big lifts in the gym such as the bench press, deadlift or barbell row?

Most lifters hit a plateau and try to solve it by doing – starting doing new exercises (often to isolate muscles or work on weak muscles), more training sessions, more sets or more reps.

I see this with clients all the time.

So I tell them to do the opposite – do LESS.

Doing less allows the muscles and joints to recovery quicker and better.

Almost every clients ignore me - doing less to be able to do more sounds stupid.

But after getting even more frustrated, some decide to try to do less.
And within a few weeks, hit new PRs.

If you are struggling with a plateau, try to reduce your training by at least 30%.

Struggling to break through plateaus on one of your big lifts in the gym, such as the bench press, deadlift or barbell row? weak muscles), more training sessions, more sets or more reps.

18/05/2025

If You Can’t Touch Your Toes, Your Hamstrings Might Not Be the Problem

Most clients I’ve worked with who couldn’t touch their toes had tight calves, not tight hamstrings.

The main exception is people who have injured their hamstrings, like a muscle tear.

If you’ve been stretching or foam rolling your hamstrings and still can’t touch the floor, try this instead:

Step 1: Get a baseline – try to touch your toes and measure how far down your legs you can reach.

Step 2: Stretch your calves every day – the best way is usually on a step with your heel hanging off the edge. Hold it for 90 seconds on each side. During this time, you can stop stretching your hamstrings.

Step 3: After 2 weeks, retest to see how far you can reach.

Most people gain 4-5 inches in reach.

16/05/2025

No one is born inflexible.

As a baby, you could effortlessly do the splits and bring your feet to your head.

But you didn’t use your flexibility so you lost it.

Good news? You can get it back.

But you didn’t use your flexibility, so you lost it. body can do.

15/05/2025

Why Standing Straight Is Bad For Your Back:

You’ve been told you should sit/stand with your back straight.

But there’s a reason you struggle with that:

Your bad posture is a symptom of a spine that can’t move well – especially in the upper back.

And when you are forcing yourself into a “good posture”, your body compensate elsewhere - which leads to more problems (and often to pain).

Here’s an example:
Let’s say you sit with a rounded upper back because you lack upper spine joint mobility.

You physically can’t extend it, which is what most people mean when they are told to “sit/stand up straight.”

But you try to “fix” your posture, and because you can’t move their upper back, your lower back body compensates by overextending.

Now you have two problems:
1. A stiff upper spine.
2. An overextension in their lower back (which often leads to pain).

Without restoring proper movement in the spine, it just makes things worse.

---

So What Should You Do Instead?

Stop forcing your spine into a “straight” position.

Instead, focus on getting your spine to move better.

When your spine starts to move better, your back will naturally straighten out.

Your bad posture is a symptom of a spine that can’t move well, especially in the upper back.

This leads to more problems (and often to pain).

Because now you have dealt with the root cause.

14/05/2025

When Pain Isn't Pain:

About six years ago, I dislocated my jaw for the first time—seemingly out of nowhere. Over the following years, it locked up multiple times, and every morning I’d wake up with stiffness, soreness, and the sense it wasn’t moving right.

I saw several specialists, but nothing helped—until I found a chiro who specialised in jaws. He did soft tissue work inside my mouth that was excruciating. Biting down is the natural response to pain, but not exactly fair when someone’s fingers are in your mouth.

After that session, things started to improve. I stuck with the corrective exercises, and over time, the movement got better. But even after six months, I still felt tenderness and stiffness.

I saw two osteos. Both said the jaw was fine. I didn’t buy it—so I travelled back to the original chiro. He said the same thing.

I was frustrated. If everything moved well, why was it still sore?

He explained I’d become overly sensitive to my jaw—something I’d seen happen to clients with other body parts. Pain wasn’t coming from the joint itself, but from how much attention I was giving it.

It’s like when someone with a history of neck pain wakes up stiff. Most people shrug it off. But when you’re used to pain, you start tracking every tiny sensation. That hyper-awareness creates a feedback loop of sensitivity and discomfort.

So I kept doing the exercises, but I also stopped using pain as a progress marker. I trained myself to accept the daily fluctuations.

Now, my jaw still gets sore occasionally, but I don’t obsess. It’s just like neck stiffness.

13/05/2025

No one is born inflexible.

As a baby, you could effortlessly do the splits and bring your feet to your head.

But you didn’t use your flexibility so you lost it.

Good news? You can get it back.

Start stretching regularly and rediscover what your body can do.

12/05/2025

Stop Going to the Gym for Better Gym Results:

Instead, for 2 weeks, focus on improving your joint mobility.

The better joints work, the more efficient and effective your muscles can then.

11/05/2025

Want to get a better understanding of your body of how it moves? Do nothing.

Just stand still for 30 seconds, let your body quiet down.

And not in a mediation type of way. Not to “clear your mind” way.

More like: how is my body physically feeling.

A good place to start for most people is focusing on the feet:
- Where are the pressures on your feet?
- Are they evenly distributed?
- Are there parts of your feet with no pressure?

Don’t be surprised if you notice for the first time, most your weight in the front of your feet. Or most your weight in in one leg. Or parts of your feet aren’t the ground. Or all your weight in in the front of one foot and the back of the other.

You can then move your attention to the rest of your body:
- Where is their tension in your body?
- Are there any parts of your body that you lack awareness or feel numb?
- Maybe one shoulder feels tight or disjointed.
- Maybe you feel lots of tension on one side of your lower back. Or maybe your head feels like its tilting to one side.

With awareness, you can work out what your body needs.

You can’t fix without awareness of the problem.

- Maybe you feel lots of tension on one side of your lower back. Or maybe your head feels like it's tilting to one side.

09/05/2025

Can't touch your toe when standing with your knees straight?

No matter how much you stretch your hamstrings?

For most people, the limiting factor is tightness in their calves.

Don't believe me. Stretch out each calf for 60 seconds. And then try to touch your toes.

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https://www.peakft.com/

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