How To Finally Get Back To Training After Injury
If massage, stretching, and strengthening exercises haven’t helped you get out of pain and back to training, here’s what to do next…
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 people spend weeks, months or years in pain, trying different rehab approaches but never getting back to pain-free movement.
This is because most approaches to injury rehabilitation are focused on reducing pain SHORT-TERM, rather than providing a long-term solution.
If stretching or massaging “tight” muscles or strengthening “weak” muscles hasn’t produced results in your rehab, it’s time for a different approach!
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 comes from learning to avoid painful or problematic movement patterns and discovering ways to move that don’t cause pain!
And this is exactly how we can help…
Our Approach
Our unique approach based in biomechanics, skill development and pain-science has help hundreds of people get out of pain and get back to doing what they love.
Step 1 – Movement Assessment
The first thing we do is assess your movement – bone by bone, joint by joint, muscle by muscle.
Knowing exactly how you move, performing the movements that are important to you is a key step often overlooked in rehab.
Once you’ve uncovered the areas of your movement that can be improved, it’s time to make them better…
Step 2 – Skill Development
Skill Development is the process of learning to move more efficiently and effectively – improving coordination, balance, strength and control of your movement.
Skill Development helps you…
- Reduce load on overused muscles, tendons and joints
- Avoid movement compensation patterns
- Build or rebuild confidence in your movement
- Increase strength, range and power
- Find new ways of moving that don’t cause pain
…and more.
Skill Development is another part of rehab that is often overlooked but also yields amazing results!
Step 3 – Homework Exercises
Every movement coaching session comes with a set of homework exercises for you to practice at home or to drill as part of your warm-up prior to training.
These exercises are specifically designed to help you ‘dial in’ your best movements so you can use them when it matters most and move away from your problematic and painful movements permanently.
Real Results
Our unique science-based approach has helped hundreds of people get out of pain and overcome a wide array of 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
- The rehab approaches you’ve tried so far – what’s worked and what hasn’t
- Your movement and training goals (for this year and beyond)
- The EXACT next steps to take to finally get out of pain and get back to training
…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
- The rehab approaches you’ve tried so far – what’s worked and what hasn’t
- Your movement and training goals (for this year and beyond)
- The EXACT next steps to take to finally get out of pain and get back to training
…and more!
Fill in the form below to book a FREE Consultation Call today…
“So, in case you’re wondering whether this is the real deal or not, it is.
“Pete is a top man and highly knowledgable.
“Pete is fantastic! I was having trouble with my knees and my shoulder but after a couple of sessions he has identified the problems that were causing my pain and has helped to fix the breakdown in my movements.”
“Pete has the knowledge and skills to tackle any problem or injury, as well as the patience of a saint!
