Athletic Performance & Therapy

Athletic Performance & Therapy Sports Rehabilitation Athletic Performance & Therapy is committed to helping you achieve your personal sporting endeavors.

Based in Portsmouth UK, we can help you with whatever your needs. You may be an elite athlete, a gym goer, a running enthusiast, a dog walker, a post-natal mother, or simply suffering from aches and pains – whatever your age – APT can help. We assess, diagnose and treat by reviewing your everyday activities, your gait, and any other functional factors that might be causing your pain. Offering therapy via manual therapy and exercise-based interventions, and a host of different treatments, our aim is to get you moving pain-free. Using a holistic approach in our assessments and treatments, we aim to help you to understand why your body is hurting as well as helping you to move more freely. So we don’t only treat your symptom - we identify the cause of the problem.

The structure "Be + Do = Have" is a concise and actionable model that emphasises the importance of mindset ("Be") and ef...
25/11/2025

The structure "Be + Do = Have" is a concise and actionable model that emphasises the importance of mindset ("Be") and effort ("Do") in achieving the desired outcome ("Have").
​
​The Rehabilitation Mindset: Be + Do = Have
​This framework is a tool for understanding and controlling your recovery process. It shifts the focus from simply hoping for an outcome to actively creating it through your mindset and action.

​1. Be (The Mindset: Inner Acceptance & Commitment)
​This represents the foundational, internal state required for successful rehabilitation.
​Be Accepting: The ability to accept your injury as a current reality, not a permanent identity. This means acknowledging the setback without letting it define your future.

​Be Committed: The mindset of believing in the process and committing to the hard work ahead. This is the inner determination to stick with the plan, even on tough days.

​Be Patient: Understanding that biological healing takes time. Embracing patience reduces frustration and prevents pushing too hard too soon.

​2. Do (The Action: Consistent Effort & Discipline)
​This is the observable, active part of the journey—the work you put in.
​Do Your Rehab Exercises: Consistent and correct ex*****on of your prescribed rehabilitation program, including range of motion, strengthening, and mobility work.

​Do Lifestyle Changes: Actively managing factors outside of the clinic, such as nutrition, sleep, and stress, to support the healing environment.

​Do Communicate: Engaging honestly with your clinician about pain, challenges, and successes.

​3. Have (The Outcome: Grasp, Control & Success)
​This is the result of consistently integrating the right mindset and action.

​Have A Grasp On The Work: You understand your recovery process, the 'why' behind the exercises, and the overall progression. You feel informed and not just a passive recipient of treatment.

​Have Control Over Your Journey: You feel empowered because you know that your daily choices (your "Be" and "Do") are the primary drivers of your progress.
​Have A Successful Outcome: Achieving the functional goals established for your recovery and returning to the activities you value.
​

Full consent was given for the use of these photos.Working with adolescent athletes...1. Adolescence is a Critical Devel...
25/11/2025

Full consent was given for the use of these photos.

Working with adolescent athletes...

1. Adolescence is a Critical Development Stage

Young athletes are still growing.
Their bones lengthen faster than their muscles and tendons adapt, which makes them more vulnerable to injury (e.g., growth plate issues, Osgood–Schlatter’s, Sever’s disease).
Understanding how to protect their bodies helps prevent long-term damage.

2. Early Habits Shape Lifelong Health

Teenagers who learn proper warm-ups, strength training, and recovery techniques are more likely to become adults who move well and stay active.
Education builds routines that:

improve performance,

reduce risk of injury, and

encourage lifelong participation in sport.

3. Reduces Fear and Misconceptions

Many adolescents either:

ignore pain and “push through”, or
become overly fearful and stop activity after injury.

Education teaches them the difference between normal training discomfort and injury warning signs, helping them respond appropriately and not delay treatment or risk further injury.

4. Promotes Safe Rehabilitation

Without proper guidance, young athletes may:

return to sport too early,

rely on rest alone,

misuse braces, ice, or pain medication,

or avoid rehab exercises that build strength and confidence.

Teaching adolescents about structured rehabilitation helps them recover fully instead of “just waiting for it to get better.”

5. Protects Long-Term Mental and Emotional Well-Being

Injuries can affect identity, confidence, and motivation.
Education encourages:

supportive responses from coaches and parents,

healthy mindset around pain and performance,

resilience throughout rehab.

This prevents feelings of isolation or failure when they can’t play.

6. Reduces Pressure From Sport Culture

Teen athletes often feel pressure from:

competition,

parents,

coaches,

social media expectations.

Education emphasises health and safe return to play, helping them make decisions based on well-being rather than external expectations. This encourages ethical coaching and reduces burnout.

In patients recovering from ACL reconstruction, “functional” exercises—such as squats and lunges—often allow stronger gl...
17/11/2025

In patients recovering from ACL reconstruction, “functional” exercises—such as squats and lunges—often allow stronger glute muscles to compensate for deficient quadriceps activation. In contrast, knee extension exercises force the weak quadriceps to do the work, leaving no room for compensation. Similarly, deadlifts may mask quad weakness by engaging other muscle groups.

On the other hand, hamstring curls—especially targeting the medial hamstrings, where a graft may have been harvested—place direct stress on the entire hamstring unit. This ensures that the hamstrings are fully engaged and challenged during rehabilitation.

Importantly, research supports the need for isolated quadriceps strengthening after ACL reconstruction, because quadriceps weakness persists even when functional exercises are used. A systematic review and meta-analysis found that individuals after ACL reconstruction often show significantly reduced quadriceps activation, highlighting the importance of targeted quadriceps exercises.

Your knees aren’t giving up… they’re asking to be used again.At APT Orthopaedic Clinic, we combine evidence-based rehab,...
08/11/2025

Your knees aren’t giving up… they’re asking to be used again.
At APT Orthopaedic Clinic, we combine evidence-based rehab, personalised care, and movement that builds confidence—one step at a time.
Your strength isn’t gone. Your story is still being written. 🦵💪

Age isn’t the enemy — inactivity is.
If your knees ache, feel weak, or slow you down…
we help you rebuild strength, restore movement, and get back to the life you love.
🏥 APT Orthopaedic Clinic — where recovery is a partnership.

Great outcomes don’t come from doing more… they come from doing the right things consistently.
Expert orthopaedic assessment ✅
Targeted rehab ✅
A plan built for YOU ✅
Let’s get those knees moving again. 🦵✨

When you understand your condition, you can change your outcome.
At APT, we empower you with knowledge + expert rehab so you can return stronger, not just “back to normal.”
Because good information is good medicine. 💡

Whether it’s post-surgery recovery or chronic knee pain, your rehab deserves more than a generic plan.
At APT Orthopaedic Clinic, our three pillars — Evidence-Based Care, Patient-Centred Experience, and Holistic Support — guide every step of your recovery.
Because your journey is as individual as you are. 💙

1. Don't rush the first 4-6 weeks. Your goals by week 4 are clear: a quiet knee, minimal swelling and pain, no redness o...
27/07/2025

1. Don't rush the first 4-6 weeks. Your goals by week 4 are clear: a quiet knee, minimal swelling and pain, no redness or heat, full extension, >120 degrees of knee flexion, a normal walking gait. Start slow, then compound quickly

2. Not doing testing. The single biggest mistake people make is not testing.
(Here at APT, the Meloq EasyForce dynamometer is used).

l ask so many of my ACL patients/clients who have come to me three months post surgery in pain with failed attempts to run "have you done any testing" ..90% will say no. If you're not testing, you're guessing. Don't guess with your long-term health.

3. It's your quads until it's no longer your quads.
Shout out to Erik Meira for this one.

Post surgery, I want you to be able to do a minimum of 25 high-quality single leg sit to stands (squats) plus >80% of your BW for 5 reps on as sinqle leq extension.

Until you hit this, keep it as your number 1 I priority.

4. Rehab your whole body, or should I say, recondition it...
I am a big believer that every injury is an opportunity. In most cases, you getting injured is an indication of a breakdown in performance. Whether that's strength, power, mobility, conditioning, etc.
Your rehab is your opportunity to come back better than before.

5. Not doing plyometrics.
And don't kid yourself thinking some hops & skips are enough.

To truly regain your knee health, athleticism & and confidence, your plyos need to be dynamic, progressive, and ultimately HARD!
Want more clarity on what your ACL rehab should look like for success..?

26/07/2025

I have watched grow from a little boy to a young man. His dedication to his craft has been exemplary! Today, he came 3rd at a major competition after weeks of a reoccurring hamstring issue. Whatch this space... He's going to be the number 1, one day!!

Thank you to Sven Svensson for your kind words and your trust in me helping you. For those of you reading this. These th...
24/07/2025

Thank you to Sven Svensson for your kind words and your trust in me helping you.

For those of you reading this. These three sessions have spanned nearly three months.
I'm not one for weekly appointments. I measure and assess ( , ), and then guide the individual to rehab themselves.
As clinicians, we don't perform miracles in clinic... As renowned American surgeon Michael Ellis Debakey once said "Good information, is the best medicine!"

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The John Pounds Centre
Portsmouth
PO13HN

Opening Hours

Monday 9am - 5:30pm
Wednesday 9am - 5:30pm
Thursday 9am - 5:30pm
Friday 9am - 5pm

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