How To Finally Get Out Of Pain And Get Back To Training After Injury
Why most injury rehab methods FAIL to bring long-term results and what to do instead…

Hi, I’m Pete Fry – Movement Specialist – and I’ve been helping people get back to training after injury and surgery since 2014.
Being injured is no fun and following the right rehab approach is essential for a full and fast recovery.
But there’s a problem…
Many injury rehab methods deliver short-term results…but fail to get you back to training long-term!
In fact, many people spend weeks, months even years going around in circles with their rehab…
…only to experience the same pain or injury when they return to training.
This is because most approaches to injury rehabilitation are focused around reducing pain SHORT-TERM rather than building better movement skills and experiences LONG-TERM.
If foam rolling, stretching and ‘activation’ exercises aren’t working for you, there’s more you can do…
The good news is that you don’t have to spend hours stretching, foam rolling or performing band exercises to get back to moving pain-free after injury.
(In fact, these things can hinder your long-term rehab results!)
Successful movement rehabilitation is about following a process that’s based in REAL SCIENCE and specific to YOU and your movement goals…
How To Move Out Of Pain
Pain is a complex whole-body experience designed to protect us.
When we get injured – either from a single incident or overuse – we usually experience pain.
Pain helps us to protect an injured area, allowing our muscles, tendons, ligaments & bones to heal.
The problem is that after injury our tissues can heal but we can still experience pain.
This is what’s known as ‘chronic pain’ and many rehab treatments are focused around reducing pain…SHORT-TERM.
In injury rehab, LONG-TERM success ultimately comes from learning to move in ways that don’t cause pain.
And this is exactly how we can help…
Our Approach
Step 1 – Movement Assessment
The first thing we do is assess your movement – bone by bone, joint by joint, muscle by muscle – and consider everything that might be contributing to your pain, weakness or instability.
Assessing your biomechanics is a huge piece of the rehab puzzle that is often overlooked, and it’s common to have been through rehab for weeks, months or years and never had your movement assessed!
Step 2 – Skill Development
Next we take you through the process of Motor Skill Development.
This scientific process is the foundation of all human movement and when applied in the right way will help you develop the areas of your movement that need attention.
For example, Skill Development can help you…
- Target weak or underused muscles
- Improve flexibility and stability
- Protect an injured part of your body
- Increase strength and power
- Find new ways of moving that don’t cause pain – this one is key!
…and much more.
Skill Development is another part of rehab that is often overlooked but also yields amazing results!
Step 3 – Homework Exercises
Every session comes complete with a set of homework exercises for you to practice daily at home or perform as part of your warm-up prior to training.
Your homework exercises are specifically designed to help you ‘dial in’ your best movement as much as possible and when it matters the most.
These are the exercises that will help you finally get your exercise or training routine back on track!
Real Results

This unique science-based approach has helped hundreds of people get out of pain and overcome a wide array of musculoskeletal injuries and conditions like:
- Plantar Fasciitis
- Achilles Tendonitis
- Shin Splints
- ITB Syndrome (Runner’s Knee)
- Patellar Tendonitis
- ACL/MCL
- Hamstring Tendinopathy
- Quad Tendon Rupture
- Groin Strain
- Lower Back Pain (Non-specific)
- Disc Herniation
- Spinal Spondylosis & Stenosis
- Pec Rupture
- Shoulder Impingement
- Bicep Tendon Rupture
…and many more.
Need Help?
Get FREE Advice Today
Book a FREE Consultation Call today and we’ll discuss…
- Your injury, surgery or pain
- Your movement and training goals
- The rehab approaches you’ve tried so far – what’s worked and what hasn’t
- The EXACT next steps to take to finally start seeing progress in your rehab
…and more!
Fill in the form below to book a FREE Consultation Call today…
Testimonials
Lower Back Rehab For Powerlifting

I worked with Pete for three months to address an 8-month-long back injury, and after that time, I no longer experienced any pain.
From the start, Pete identified the root cause of my issues and put a clear plan in place to help me recover.
Throughout our sessions, Pete provided consistent support, offering valuable feedback from training videos and one-on-one coaching to help me build positive training habits.
His expertise and ongoing encouragement were incredibly helpful, and I would highly recommend Pete to anyone looking to take their training to the next level—he’s a true wealth of knowledge!
Abbi Matthews
Knee Rehab For Squats & Lunges

“Pete has been fantastic! With his help and training I’ve overcome a 2 year prolonged injury in 6 weeks.
The injury would prevent me from performing compound lifts such as squat and deadlift, numerous MRIs and ultrasounds in and around the area found nothing.
10+ trigger point acupuncture treatments decreased the pain but it kept coming back. I knew there was an underlying issue that was potentially caused by my movement pattern or muscular imbalances.
Came across Pete through Instagram at my gym, saw he helped people overcome injuries by training and correcting imbalances so looked like a good fit.
Delighted with my progress, I can now front squat, back squat and lunge pain free – something I couldn’t of done just before Christmas.
Finally getting a good connection in my target muscles. Pete’s helped break down movement patterns as they should be performed and has a keen eye for what’s going wrong and more importantly how to fix it!
Wish I found him earlier!”
– Jon Scrivens
Hamstring Rehab For Walking, Pilates & Gym Training

“After struggling with left hip/glute/hamstring pain for 3-4 years I was resigned to the fact that this was something I had to live with, until I found Pete.
Now I’m virtually pain-free, can move more freely and feel so much stronger.”
Lisa Bass
Calf & Achilles Rehab For Trail Running
“Finished up an amazing 12 week program with @sportfunction and even though this picture shows some great visual improvements, more importantly I feel like I’m running so much better.
Running feels easier and a feel like I’m floating along trails right now.
3 months of training has lead me to my first big race this year in 10 days time. The first time I’ve got myself to the start line without a major setback.”
Cameron Lacey-Coles
Shoulder Rehab For CrossFit

“After 2 years of shoulder pain and different treatments I’m now getting back to doing lots of CrossFit and gymnastics.
This is all due to a thorough assessment, applicable rehab exercises and not being afraid to change your approach if something isn’t working!
This is the first time in this 2 years where my shoulder is feeling consistently better and I’m no longer dreading jumping up on to the rig. Thank you!””
Nicole Hagan – Coach, Reebok CrossFit Cardiff
Lower Back Rehab For CrossFit

“Pete has helped me so much – from fixing the issues with my squat that has completely got shot of the pain in my lower back.
My hip & overhead mobility has increased so much and I am now performing movements at such a better level without any pain.”
Kevin Onions
Need Help?
Get FREE Advice Today
Book a FREE Consultation Call today and we’ll discuss…
- Your injury, surgery or pain
- Your movement and training goals
- The rehab approaches you’ve tried so far – what’s worked and what hasn’t
- The next steps to take to finally start seeing progress in your rehab
…and more.
Fill in the form below to book your FREE Consultation Call today…