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DMK Performance and Injury

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United Kingdom
Swansea
DMK Performance and Injury

Osteopath and online coach specialising in athletes and gym goers.

We provide tailored strength and conditioning programs alongside manual therapy to get you out of pain and performing at your best

21/10/2025

Andrew was feeling like a broken man 💭

After an injury years ago that never fully went away, the pain kept getting worse over time.
It slowly chipped away at him — making him fearful of certain movements and stopping him from training how he wanted 💪

It even started to affect his work and confidence 😔

Fast forward just 3 months, and Andrew has made a miraculous transformation 🔥
Despite working a hectic job and juggling family life, he still put the work in and is now completely pain-free 🙌

Not only has he overcome the pain — he’s regained his confidence to the point where he’s back training BJJ 🥋, something his pain stopped him from doing for over a year.

If you’re in pain, don’t just accept it as your new reality.
If you’re serious about getting out of pain and back to doing the things you love ❤️ — send the page a DM today 📩

09/10/2025

Unreal work from client Aisling

At the beginning of the year Aisling had surgery to repair the ligaments in her ankle

Aisling is a go getter and loves to train. The rehab given to her post rehab just wasn't going to cut it. She reached out and we got straight to work

From start to finish this woman has given 100% to her rehab and training and is reaping the results

She doesn't just have confidence in her ankle again, she has the confidence to push her limits. Limits that were previously capped by her injury

Now she is heading off to climb the Himalayas next week with a fully functioning ankle

Great work Aisling

29/09/2025

When it comes to making progress, most people get it wrong.

They obsess over the minor details of their program. Linear vs undulated. Conjugate vs 5/3/1, cluster sets, whatever…but ignore the real foundations.

If your sleep is crap, stress is through the roof, nutrition is all over the place, and you can’t even string two consistent training weeks together, it doesn’t matter what program you’re on... your results will suck.

Lock in the basics first.
Sleep. Stress. Routine. Consistency.

Build a simple plan that fits your life. Once you’re making steady progress, that’s when the fancy stuff starts to matter.

After coaching hundreds of people over the past 10 years, I can tell you this: the training plan is only a small piece of the puzzle.

If you’re still not sure where to start, send me a DM today.
My coaching looks at the whole picture, not just a program. Sleep, stress, nutrition, consistency are all assessed and addressed, removing the guesswork for you, and giving you a clear roadmap to success

15/09/2025

Ricky has been absolutely smashing his rehab 💪. Despite running a busy, thriving business 💼, he’s still been putting the work in — and the results speak for themselves ✅.

A few months ago, he was referred to me by another osteopath after an MRI revealed a fracture in the pars interarticularis (a part of the vertebra). This had caused an anterior slippage of the vertebra, irritating a nerve and leading to severe hamstring pain ⚡. At its worst, the pain affected his ability to work, and the thought of training was completely off the table.

Our approach was simple but structured:
🔹 Focus on spinal stability drills to protect the healing fracture
🔹 Improve hip & foot mechanics to reduce compensations
🔹 Rebuild his lower body’s capacity to take load as pain settled

Once he was virtually pain-free ✅ and met my strength standards 🏋️‍♂️, we progressed into plyometrics and change-of-direction drills — preparing him for the demands of football ⚽.

Reintroduction was gradual: first low-level training, then short-interval games. This is where most people mess up ❌ — they go too hard, too soon. Instead, we built things up consistently 📈.

Now Ricky is flying 🚀. He’s back training, building confidence week by week, and over the next couple of months he should be fully back in action 🔥.

👉 If you’ve been struggling with an injury that’s holding you back, send me a message and let’s talk about how we can get you back to doing what you love.

13/08/2025

Connlaoth experienced a nasty clavicle fracture during a roll in BJJ. After months of NHS physio and self-rehab via youtube, he reached out to me and we got to work.

Connlaoth had one simple goal, he wanted to rebuild his shoulder to the point where he could withstand the demands of fight camp and take a fight

Our rehab started off very basic, rebuilding the stability and mobility in the shoulder. As we progressed we implemented a high level of plyometrics to ensure the shoulder was able to cope with the demands of such an intense sporting situation.

Connlaoth remained training all the way through his rehab, but we gave him specific instructions on what areas he could push hard, and what areas we needed to slowly reintegrate. This meant he was still developing his fight IQ and confditioninhg as we addressed the injury

After 4 months, he did his first BJJ comp back and said "I actually forgot I had a bad shoulder in there" a good sign his body was feeling confident in the area.

He then took a kickboxing match to test it in a stand up scenario. After winning this he was feeling really confident and took an MMA bout. He absolutely smashed that knocking his opponent out in just 30 seconds

Connlaoth has been an absolute grafter and has put serious effort into his training and rehab... it is no surprise he excelled the way he did

If you're struggling with an injury and need some help... reach out today

08/08/2025

Too many of you still see cardio as the enemy ❌💨

You’ve been misled into thinking that a bit of aerobic work will make you catabolic and eat away your muscle tissue 🧬💪

This is blatantly untrue.

In fact, the evidence shows it’s extremely beneficial ✅
It improves mitochondrial function 🧠⚡
Enhances lactate clearance 💥🧽
And promotes recovery between sessions 🔄🛠️

All of this adds up to you being able to:
👉 Train harder
👉 Recover faster
👉 Stay in the game for the long haul ⏳🏋️

What’s more — just 30 minutes of Zone 2 cardio, 2–3× a week, has been shown to reduce your risk of heart disease by 14% ❤️📉

Health is wealth.
And your engine is the key to long-term performance 🔑🫀

If cardio is done right, it’s not a threat to your gains—it’s a tool to amplify them 🎯📈

Don’t let the gym bros convince you otherwise 🧢🤡

Struggling to see the progress you want?
Need a plan designed to keep you training hard for the long term?

Reach out today. Let’s chat. 💬📲

01/08/2025

Most people don’t outgrow their training — their body just stops tolerating it.

You stick with what used to work: the same lifts, same rep schemes, same pace. And for a while, that’s fine… until progress halts, the aches creep in, and motivation drops.

The issue isn’t your effort — it’s your system.

Effective training in your 30s and 40s doesn’t look like what you did in your early 20s. The goal shifts from chasing PRs to building resilience. From beating yourself down… to building yourself up.

If you want to keep making progress without burning out, you need a more intelligent, adaptable approach — one built around you, not a cookie-cutter template.

That’s exactly what I offer.

If you’re ready to train smarter and build a body that lasts, DM me “REBUILD” or hit the link in my bio to book your free video consultation

16/06/2025

Still grinding through pain and getting nowhere? 😤

Here’s the hard truth: your training style is stuck in the past. ⏳ What worked when you were 20 isn’t cutting it anymore. Training harder won’t fix chronic pain—it just makes it worse. 🔥

If you’re 25-40, juggling work, stress, and life, your body needs a smarter plan. 🧠 One that adapts to your lifestyle and external pressures. ⚖️

Stop chasing quick fixes like massages or foam rolling. 🚫 Pain is your body’s way of telling you to change the game. 🎯

It’s time to train smarter, not just harder. 💪

DM “CHANGE” if you’re ready to break the cycle and build a plan that actually works. 🚀

14/05/2025

Constant hamstring strains?
Rebecca had them for years.

What actually fixed it?
Not stretching. Not massage.
But a proper assessment and targeted rehab.

Now she’s back training pain-free.

🚨 Don’t guess with your recovery.
DM “REHAB” to find the real problem.

06/05/2025

Let’s be real for a minute. 🧠

You’re not actually pi**ed off about the pain from your injury. 😤

You’re pi**ed off about what it’s stopping you from doing:
💪 Training hard in the gym
🏋️‍♂️ Building muscle
📈 Getting stronger
🥇 Competing at your best

It’s not the pain itself — it’s the limitations. 🚫

It’s the feeling of falling behind. Of not living up to your potential. 😔

But here’s the truth:
It doesn’t have to be that way. ✅

You can keep making progress while rehabbing an injury. 🔄
You just need to understand one thing:

Where is the line? ⚖️

That invisible point where a training stimulus switches from being productive…
To being a setback. 🚧

Most people have no idea where that line is. 🤷‍♂️
Instead, they chase:
🔥 Soreness
💦 Sweat
💥 Intensity

As if that’s what progress looks like.

But that mindset? 🧱
It’s the reason you keep ending up in pain. 😣

If you want real results — and to stay out of pain — you need a mindset shift:

🛑 Stop asking “How hard can I push?”
✅ Start asking “What’s the minimum effective dose I need to grow?”

This shift will transform your training. 🔄💥

Still not sure how to make it work? 🤔

Let’s talk. 🗣️
I’ve helped hundreds of people get out of pain and back to training on their terms. 🏋️‍♀️➡️💪

📩 Send me a DM or book a free consult through the link in my bio. 🔗

17/04/2025

You would build a race car without giving it a good going over first

You'd make sure the wheels were tight, the oil was changed and the brakes are good

Seems logical right?

So why don't you do the same with your body?

One of the biggest downfalls I see with people is going from 0-100 as soon as they start training

Doing a preparation phase before chasing your performance goals is like a cheat code to minimise injury, train harder, and continue training for longer

Key metrics I look to improve in the preparation phase
➡ Movement quality
➡ Stability
➡ Sleep hygiene
➡ Blood presure
➡ Nervous system regulation/breathing

Getting these metrics in order guarantee you the best chance of success when you ramp up your training

This is exactly what the RESET phase of my R3 system is all about. Creating a solid foundation that you can build unstoppable performance from

Want to find out more about how the R3 system can help you get out of pain and achieve your goals? DM me the word R3

11/04/2025

There are 2 types of gym goer in the world

Which are you?

Address

1-2 Cwm Road
Swansea
SA12AY

Opening Hours

Monday	9am - 5pm
Tuesday	2pm - 9pm
Wednesday	9am - 5pm
Friday	2pm - 9pm

Website

https://linktr.ee/DMKperformance

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