Rich Knight Performance

Rich Knight Performance Sports Injury and Massage Clinic based in Soham. Rich Knight Performance is a Sports Injury and Massage Clinic based in Soham.

03/06/2026

Today is Global Running Day. The rule is simple. Just run.

It does not have to be fast. It does not have to be far. It might be something you have been putting off for a while, so it’s a great time to start!

Who else is lacing up and getting a run in? 🏃🏻

Last week and all of May was a crazy one!Lots of people worked with, lots of training sessions completed, and lots of fu...
01/06/2026

Last week and all of May was a crazy one!

Lots of people worked with, lots of training sessions completed, and lots of fun activities too!

Buzzing at some of the incredible results patients have had, and the goals they have also achieved!

Now ready to go for June 🤩

If you have an event coming up, a injury or ni**le, or just need to know if you’re heading in the right direction then drop me a message 🙌🏻

28/05/2026

The serratus anterior. An important muscles for shoulder health yet one of the most undertrained…

When it is weak your shoulder blade wings off the ribcage, your mechanics break down, and overhead movements become a problem waiting to happen. When it is strong, everything from pressing to reaching to throwing feels more stable and more powerful.

I call it the batman muscle. Look at the armour on the suit and you can see it sculpted right into the side of the ribcage. The costume designers put it there because when it is developed it just looks athletic. They were not wrong.

The serratus TRX/suspension slide is one of my go-to ways to train it. Simple to load, easy to feel, and your shoulders will thank you for it. Plus it works the core 🙌🏻

Give it a try and let me know how you get on.

Things have heated up and it looks to continue… First things first, please check on your elderly and vulnerable neighbou...
25/05/2026

Things have heated up and it looks to continue… First things first, please check on your elderly and vulnerable neighbours over the next few days. You know how those older folk love a cardigan even in summer.

Here are some tips to help you stay hydrated:

1. Drink a glass of water first thing in the morning. Keep one on your bedside table ready for when you wake up.
2. Keep a water bottle with you at all times. I use protein beaker for ease at my desk so I can track my intake throughout the day.
3. Take a drink with you when you exercise. Even mild dehydration can seriously affect your performance.
4. Use electrolytes. They have come a long way with flavours and I use them daily, first thing and around training. Feel free to reach out if you want to know more.
5. Naturally flavour your water. Infuse it with lemon, berries or whatever takes your fancy overnight. A great way to avoid sugary drinks.
6. Set a reminder. It is easy to forget. Use your phone or download an app. No excuses!
7. Eat more fruits and vegetables. Both are high in water content as well as vitamins and minerals.
8. A good rule of thumb is 1 litre per 20kg of bodyweight as a daily target.

Stay safe and keep cool everyone!

21/05/2026

Lots of people are at a loss of how to train their hamstrings outside of the usual gym movements..

TRX or suspension hamstring curls are one of the most underused exercises going.

Your hamstrings have two jobs. Bend the knee. Extend the hip. This movement trains both at the same time, through a full range of motion, which is exactly why it transfers so well into sport and everyday movement.

Start with both legs. Keep the hips high, control the return, and don’t rush the lowering phase. That’s where the real work happens.

Once that feels solid, try the single-leg version. One heel in the strap, the other leg out. The demand goes up straight away and it will quickly show you if one side is lagging behind the other.

Start bilateral, progress to single leg, and earn both.

I love using this with anyone who plays a sport.

19/05/2026

Being injured doesn’t mean you stop. It means you shift.

Injury is opportunity. I say it to almost every client who comes through the door.

Because when something stops working, you find out what you’ve been ignoring.

Can’t run? Work on your upper body. Can’t lift? Work on your mobility. Got a knee issue? You can strengthen the surrounding areas.

The clients who get back the quickest are never the ones who rest and wait. They’re the ones who ask - right, what can I do?

That’s the mindset that separates the ones who come back stronger from the ones who just come back. Then get injured again.

Drop me a message and let’s figure out what you can work on 🙌🏻

14/05/2026

Most people train hip external rotation and completely ignore the other direction.

Cable loaded internal hip rotation is a great way to load this movement pattern directly. On all fours, knee as the pivot, sweep the foot out and let the hip rotate in. Simple setup, and it targets muscles that actually matter for running, squatting, and single leg control.

Add this into your warm up or accessory work and you will start to notice the difference.

Save this one for later.

11/05/2026

Osgood-Schlatter disease is one of the most common causes of knee pain in young athletes, and it’s almost always manageable with the right approach.

Rest alone isn’t the answer. The kids who recover best are the ones who work on the right things while trying to stay as active as possible.

If your child is dealing with knee pain during or after sport, get it assessed properly. We’ll find out what’s driving it and put a plan together to get them back to full training.

Drop me a DM if you have any questions 🙌🏻

07/05/2026

I personally love a single leg standing clam. It’s great in many stages of rehab for many issues, injury prevention and as a warm up.

The moving leg drives out against the band, working glute med through the full range. The standing leg is working isometrically the whole time. Plus your ankle and foot has to do some work 🔥

Two hips working at once. Double the value from a single exercise.

I like a slightly higher rep range for the isometric part.
A few sets of 12 to 15 each side, or go on feel.

Save this, try it and let me know how you get on.

30/04/2026

If your knees ache going down stairs, you need to add these to your training.

The step down is great for knee health and quad strength. Simple to do, no equipment needed as you can literally use your stairs at home, and the results speak for themselves.

The key is the lowering phase. Slow it down, control it, and that’s where your quad is doing the real work.

Add a heel elevation and you increase the range of motion through the knee and shift even more load onto the quad.

It’s a variation I use regularly in clinic with people working through knee pain or coming back from injury.

Start with bodyweight. Get the control right first. Then progress from there.

Save this for your next session.

Address

Soham

Opening Hours

Monday 9:15am - 8pm
Tuesday 9:15am - 4pm
Wednesday 7am - 9pm
Thursday 9:15am - 3pm
Friday 9:15am - 4pm

Telephone

+441353469470

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