Dan Rowe Sport Rehab

Dan Rowe Sport Rehab Start your rehab journey with me today. Visit my website www.danrowesportrehab.co.uk

16/04/2026

Cat/Cows are a gentle yoga pose that help improve your spinal mobility, as well as strengthening the core and relieving tension in the back.

Rehab isn’t always about smashing heavy weights. Some times it’s important to focus on the posture and flexibility of the body

10/04/2026

Ever struggled with a pain in the neck or tightness in the upper traps.

The seated C spine stretch is a perfectly simple exercise to include into your day to day routine or life to help relieve some of the tension within your upper shoulder

06/04/2026

A lot of people ask me about ice baths.
“Are they actually worth it?”
Short answer: They can be. But it depends why you’re using them.

The main benefit is recovery.
Ice baths can help reduce soreness after tough sessions. Especially if you’re training a lot or playing regularly.
- They calm everything down
- Reduce inflammation
- Help you feel fresher the next day

But here’s the bit people don’t realise. They’re not always the best option.

If your goal is to build strength or muscle,�using ice baths too often can actually slow that down. Because you’re blunting the body’s natural response to training.

So it comes back to context.
- Got a match tomorrow?
- Or training multiple times a week?
Ice bath can help.

- Trying to build strength and progress in the gym?
Probably don’t rely on them too much.

Like most things in rehab and recovery it’s not about what’s “good” or “bad”.
It’s about when to use it.

Do you use ice baths, or just avoid them?

04/04/2026

Knee Rolls

On of my favourite exercises to help relieve lower back pain and improve mobility.

It also helps improve you hip stability and is a simple but effective exercise to include in your rehab or prehab.

30/03/2026

Many people don’t see results from physios and similar rehab programs. It’s not that rehabilitation doesn’t work, it’s the lack of follow-up, adjustments, and accountability that causes people to lose progress. Rehab isn’t a one-time session with a sheet of exercises; it’s an ongoing process that needs to evolve as you progress. If your past experience felt like you were abandoned to figure it out alone, that’s not what quality rehabilitation should look like.

27/03/2026

Calf raises

Top tips:
- Work in full range
- Slow control on movement
- Build the strength properly

Key for running and for injury prevention.

Are you actually doing them properly?

23/03/2026

Top Tips for after a tough game or a long run/race

The day after a tough game or run is crucial for recovery. There are four simple but effective recovery strategies: proper hydration (drinking 1.5 litres per kg of weight lost), light movement like walking or cycling for 10-15 minutes, gentle mobility work focusing on hips, hamstrings and calves, and isometric exercises like wall sits and glute bridge holds to reduce soreness. These basics is more important than complicated recovery routines.

20/03/2026

Cat cow

This isn’t just “warming up the back”.

It’s about control. Making sure your moving through your spine properly.
Getting segments working, not just forcing range.

Top tip:
- Slow it down
- Breathe through it
- Feel each position

A great exercise for reducing back stiffness. Perfect to be done before training.

16/03/2026

Training through pain is a temporary fix that leads to bad habits, reduced performance, and a lower ceiling. Rehabilitation isn’t about stopping everything, it’s about ensuring your training actually helps you recover. The goal is returning to full, better performance, not just staying active. If you’re currently training around an injury and hoping it doesn’t catch up with you, that’s your sign to address it properly.

12/03/2026

Box jumps.

Effective but only useful if you do them well.

Focus on a
1. Strong take-off
2. Soft landing
3. Full control

This isn’t about jumping as high as possible. It’s about building power safely. Quality reps always beat rushed ones.

Do you add these into your training?

09/03/2026

Why putting off injury treatment until the season ends is a risky strategy. Rehab doesn’t mean stopping everything—it’s about managing your load properly now to prevent bigger problems later. Small changes, better preparation, and smarter training sessions can make all the difference, and why waiting typically makes injuries worse rather than better. Is getting through the rest of the season worth potentially missing months of play later?

06/03/2026

Bird dog.

Simple, but most people rush it.

This isn’t about swinging your arm and leg around.

It’s about control. Improving your hip stability and making sure your core is doing its job properly.

Great for lower back niggles and for runners and gym work.

Are you doing these properly, or just getting through them?

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