Hercules Performance and Physical Therapy

Hercules Performance and Physical Therapy ⚡️Orthopedic Physical Therapy ⚡️Dry Needling
⚡️Sports Performance + Fitness

Told the only option was a total knee replacement. He said no.Two ACL and meniscus tears in his 20s. Multiple surgeries....
05/29/2026

Told the only option was a total knee replacement. He said no.

Two ACL and meniscus tears in his 20s. Multiple surgeries. By the time he retired at 62, his left knee was bone on bone and the recommendation was TKR. He chose to bet on the work instead.

One year later he is pain free, playing 18 holes two or three times a week, getting on the pickleball court, and still training. This is what playing the long game looks like. is where the rebuild starts. is what keeps you in the game after that. The goal was never just to get out of pain. It was to build a system that supports your performance for the long haul.

Follow and for rehab, performance, and longevity content.

DM us "Discovery Call" if you have been told surgery is your only option and you want to know what else is possible first.

The shoulder is the engine. The elbow is the exhaust pipe.When a pitcher goes down with an elbow injury, most people foc...
05/27/2026

The shoulder is the engine. The elbow is the exhaust pipe.
When a pitcher goes down with an elbow injury, most people focus only on the sore spot. This is the Phase 3 training session we build for pitchers recovering from elbow bone bruises — and it has almost nothing to do with the elbow itself. This is how we keep athletes conditioned, strong, and ready to throw when the arm gets cleared.
Built for overhead athletes, pitchers, and anyone rehabbing the arm and not wanting to lose everything else in the process.

Follow us for rehab, performance, and longevity content.

DM us "Sports Performance" if you are an overhead athlete dealing with arm pain and want a real plan to get back.

Tibia fracture to half marathon training.That is the kind of outcome that happens when rehab and return to sport is done...
05/22/2026

Tibia fracture to half marathon training.

That is the kind of outcome that happens when rehab and return to sport is done right. When it is built around your actual goals and not just getting you out of pain. When the person guiding you actually cares about where you are trying to go.

This is what we are here for. Real rehab does not stop when the pain stops. It ends when you are back doing the thing you love.

Follow us for rehab, performance, and longevity tips.

Book a Discovery Call with an Expert Return to Sport DPT using the link in bio.

This is what ACL rehab looks like at 3 to 5 months post quad tendon graft.Most athletes at this stage are nowhere near a...
05/20/2026

This is what ACL rehab looks like at 3 to 5 months post quad tendon graft.

Most athletes at this stage are nowhere near a real training program. They
should be. This is the window where movement quality, progressive loading, and
plyometric work set the foundation for a full return to sport. Miss it, and
re-tear risk stays high. Get it right, and you come back at the level you left.

Built for quad tendon graft ACL athletes at the 3 to 5 month mark. Save this
if you or someone you know is in the middle of a recovery.

Follow us for rehab, performance, and longevity content.

DM us "Discovery Call" if your current ACL program does not look like this.




A few weeks ago, this athlete's back was shutting him down every time he picked up a stick.Now he is playing a full lacr...
05/15/2026

A few weeks ago, this athlete's back was shutting him down every time he picked up a stick.

Now he is playing a full lacrosse schedule and barely noticing it. The fix was not rest. It was dedicated mobility and strength work built around exactly what his back needed to handle the demands of the sport.

Returning to sport without pain is what we do best. If you have a young athlete trying to push through something, or an adult athlete who keeps getting shut down by the same issue, we should talk.

Follow us for rehab, performance, and longevity tips.

DM us "Discovery Call" if you are ready to get back on the field without the same thing keeping you sidelined.

Distance, consistency, and a back that lasts 18 holes start in the gym.Golf demands rotational power, hip and thoracic m...
05/13/2026

Distance, consistency, and a back that lasts 18 holes start in the gym.

Golf demands rotational power, hip and thoracic mobility, single leg stability, and the ability to repeat all of that across an entire round. Most general gym programs miss every piece of it. This is the raw physical foundation that makes swing coaching actually stick.

Built for golfers who want more clubhead speed, cleaner positions, and less stress on the spine and hips. 45 to 60 minutes, twice a week.

Follow us for rehab, performance, and longevity content.

DM us "Sports Performance" if you want a program built around your golf game and your body.

Knee surgery to back on the softball field. That is exactly what we show up for every single day.The process is not alwa...
05/08/2026

Knee surgery to back on the softball field. That is exactly what we show up for every single day.

The process is not always easy. There are hard days, slow weeks, and moments where the end goal feels far off. But this athlete kept showing up and putting in the work and the results speak for themselves.

If you are working through a knee injury and want a clear path back to your sport, this is what that looks like.

Follow us for rehab, performance, and longevity tips.

DM us "Discovery Call" if you are ready to stop guessing and start building a real plan to get back to doing what you love.

Most ACL rehab programs are missing the point.Kids get nine months of isolated exercises, some leg press, maybe some bik...
05/06/2026

Most ACL rehab programs are missing the point.

Kids get nine months of isolated exercises, some leg press, maybe some bike, and then a doctor eyeballs them and says they're cleared. That's not return to sport. That's return to hope.

At Hercules, we use a criteria based approach. You earn each phase by demonstrating the strength and movement quality required for it, not because a calendar said so.

Below is one real lower body day we program for athletes at 3 to 5 months post op with a quad tendon graft. Built for athletes, parents, and coaches who want to see what real ACL rehab actually looks like.

Follow us for rehab, performance, and longevity content.

DM us "Discovery Call" to get started on your return to sport after an injury or surgery.

This is the kind of message we love getting. Strict overhead press is one of the most demanding movements for shoulder h...
05/01/2026

This is the kind of message we love getting. Strict overhead press is one of the most demanding movements for shoulder health, and for anyone who has dealt with that deep pinching sensation at the top, you know how much it can derail your training.

What stands out here is not just the weight but the process: a structured warm up, smart loading progression, leaving reps in reserve, and tracking the whole session. That is what rehab to performance actually looks like in practice.

Shoulder pain does not have to be permanent. It just has to be addressed the right way.

Follow us for rehab, performance, and longevity tips.

DM us "Discovery Call" if you need help getting your shoulder back to training the way you want.

Summer is creeping in and every high school lacrosse player has an offseason window opening up.This is the workout we wo...
04/29/2026

Summer is creeping in and every high school lacrosse player has an offseason window opening up.

This is the workout we would hand a youth or high school lacrosse athlete who wants to come into next season faster, stronger, and less likely to get hurt. It is built around what the sport actually demands: single leg strength, anti rotation core, deceleration, rotational power, and a stick in the hands.

Program it 2 to 3 times a week alongside sport work.

Follow us for rehab, performance, and longevity content.

DM us "Sports Performance" if you want a workout built specifically around your athlete's position and current training history.

Address

333 17th Street Suite R
Vero Beach, FL
32960

Opening Hours

Monday 7am - 7pm
Tuesday 7am - 7pm
Wednesday 7am - 7pm
Thursday 7am - 7pm
Friday 7am - 7pm

Telephone

+17722915164

Website

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