Flex Health - Sheffield

29/04/2026

Always nice when a plan comes together 🙌

2 months on from an MCL injury playing football is back on the pitch ⚽️

A relatively smooth journey through the phases of rehab:
- Braced initially to protect the healing site ✅
- Reduced swelling and restored range of movement ✅
- Strengthened in linear and lateral positions ✅
- Landing and jumping mechanics ✅
- Returned to run ✅
- Return to sport testing ✅
- Returned to training and completed end stage rehab ✅

End stage rehab needs to be as demanding as the sport itself. So the last sessions included various reactive change of direction drills with and without fatigue, demanding strength exercises and head tennis for good measure ⚽️

Sent back to play with a maintenance programme in place 🙌

Need help returning to your sport? Get in touch to find out how we could help 👋

28/04/2026

When does your lower back rehab end?

Lili came in to see us in December last year after having issues with lower back and sciatic pain for the last 18 months 😢

There’d been progress, then setbacks, then progress, then setbacks but without being able to consistently be in the gym and play rugby with limitation 😩

The last 5 months has gone from daily pain and not being able to bend forwards, to being back in the gym and on the pitch without pain 🔥

With the pain being managed for so long, it’s not surprising there’s still areas to work on. So with a half marathon later in the year, she is managing progression more independently along with her PT, with intermittent check ins at Flex Health to keep chasing the deficits 🏋️

So if your lower back rehab doesn’t get you all the way back to your goals, then let us know 👋

04/04/2026

Why just stretch when you can also strength too?

If high pain isn’t a factor, combining lengthening and strengthening exercises is a nice way of getting lots of birds with one big stone 🦆

1️⃣ Get used to the feeling of moving one leg over the other- it’s weird at the start

2️⃣ Add this feeling to a bent knee side plank. Reach the bottom hip as far back as you can, as the top leg rotates over the top. Push Hips forwards and through on the return

Feel a big stretch as you lengthen the glute, and a big burn as you utilise the stretch 🍑

Great for glute tightness, knee issues and general strengthening ✨

26/02/2026

Sometimes you know there’s an area that’s weaker, sometimes you don’t

In this case, the left ankle had been injured months before, had a good element of recovery but didn’t feel the same as the uninjured side 🤔

With the aim to return to a good level of sport, the ForceDecks were excellent at finding the areas that had recovered well, and the areas that still needed work 👀

As you can see with the results, there’s a common theme of the right side producing more force, in shorter periods of time 🔍

This fitted in with how the left ankle was reported subjectively, giving us clearer markers of building a plan for improvements 😎

If you want help getting clearer data on your injury or performance in Sheffield, get in touch to see how

24/01/2026

A typical day in a whirlwind week in (mostly) sun supporting a professional athlete ☀️

Each day searching for fine margins of improvements to help them compete at the highest level 🎾

Gaining further experience in the management of professional athletes, big breakfasts and some of the best in their sport 😮‍💨

As we have since the beginning, we’ll take this detailed, controlled and progressive approach into our patients that we continue to see in clinic to get them the best results 📈

This time last year we were open 2-3 days a week, now we’re supporting athletes in Marbella and looking for a new recruit in our full time Sheffield clinic
Won’t forget where we came from, but onto the next 12 months 🚀

23/01/2026

Great to be sponsoring AFC Dronfield 🙌

Looking forward to helping players get back on the pitch and coaches and supporters moving pain free!

Please get in touch for further information!

Introducing our latest club sponsor, Sheffield based Flex Health - Sheffield.

Welcome to the AFC Dronfield family and thank you for your support 🤝

🖤🤍🩵

Details on how our partnership will work and how you can benefit from their services at reduced rates are below ⬇️

17/12/2025

Calf raise under the microscope 🔍

A seemingly (and often) simple movement, but have you found an easy way out?

With pain or injury around the calf, achilles, ankle, foot, toe(s) (the list goes on) we often see people moving differently to get to a similar end point 👀

Rolling onto the outside of the foot at the top of the calf raise can still achieve the same height, but without utilising all the aspects of the calf musculature and the big toe 🦶

We often find that when this adjusted, the burn in the surrounding areas increases much more, leading to increased strength and performance over time ⭐️

Injury or no injury, if there’s an easier way out, you’ll find it 🛋️

So maintain some pressure through that big toe all the way to the top of your calf raises, and see if you notice a difference 😮‍💨

18/11/2025

ACL injury and subsequent reconstruction rehabilitation is something we see regularly in clinic 🏃‍♂️

It’s a long process 😅

Early days progress is noticed each day 😁

Then you start to feel ‘normal’ again, then the thoughts turn to running and what comes next 😮‍💨

But navigating that stage is crucial to reduce muscle weakening, allow post-op effects to settle, and to make the rest of the rehab as smooth as possible 😍

Follow along to see advice, exercises and progression criteria

And if you want help with your ACL journey, either in Sheffield or online, DM us the word ‘ACL’ to have a free conversation 👋

07/11/2025

Back’s gone? 😩

But where? Anywhere nice? Probably not 😢

Lots of things contribute to it happening, it’s unlikely you’ve done anything ‘wrong’
It might be a movement you’ve done countless times, so why has it happened this time? 🤔

There may be some things that have contributed, gradually adding physical and/or mental stress to the body and nervous system, making it easier for pain to occur and things to ‘spill over’ (get it?) 😮

The majority of the time it’s ’just pain’, which doesn’t help when that pain is 10/10 when you try and move 😬
But hopefully helps knowing that nothing is out of place, slipped, misaligned or permanently broke 😁

A big part of our initial assessments at Flex Health Sheffield for acute pain is education and reassurance that movement (and some pain) is okay, to reverse the sensitive cycle 😄

Couple that with some hands-on treatment to help reduce sensitivity short term 🙌
Some manageable movements to increase confidence and tolerance to movement 🏃‍♂️
And the ball is often rolling in the right direction ⚽️

If that sounds like something that could help you, then let us know to find out more 👋

30/10/2025

The fix no one’s told you about yet 😮

Or maybe, there isn’t a ‘fix’ at all 😢

If there was a ‘fix’ for back pain, it probably wouldn’t be the leading cause of disability in the world 🌍

A large part of the battle is mindset, whether this is reassurance that pain doesn’t = damage, understanding that it won’t last forever, or the realisation to look for ways of longer term management, rather than a quick fix 🤔

You don’t need something put back in place, you need a plan to match you, your life and your goals 👋

If you need help with back pain in Sheffield, say hello 😄

23/10/2025

If your lower back pain is a daily occurrence, it can be a sign that it needs some attention 🤔

This could be as simple as moving more during daily life 😄

It could be moving it in ranges that you don’t often go into, to bring some variation 😮

It could be building some strength and robustness in the area to improve it’s tolerance to what you’re asking it to do 💪

It could be all of the above 😅

Unfortunately, it’s not a magic fix, and often a case of finding what works for you

If that’s something you feel you need help with, send us a DM 👋