Back to Performance

Back to Performance Sports therapist helping people get back to what they love

02/09/2026

I’ve been told that I can start running.

However, some objective testing has highlighted a few things for me.

First of all, I have around a 50% deficit in power.

That is not great.

Every step when I run is going to ask my body to produce and absorb force, and right now I have a pretty significant gap between sides.

Secondly, I have strength deficits across the side where I had my hip resurfacing.

My lateral hip is around 60% weaker.

My glute is around 30% weaker.

My quad is around 20% weaker.

So it is probably not surprising that my power is still down.

For me, these numbers are a sign that I am not physically ready to just jump straight back into running yet.

They may also mean I compensate or place more demand on other areas if I progress too quickly.

So I am not going straight back into running just because I have been told I can.

I am going to keep rebuilding the strength, power and capacity I need first.

Being cleared to run is one thing. Being prepared to run is another.

If you are struggling to return to sport and want to see what you may still need to rebuild, DM me REBUILD and I’ll send you my Injury Checklist.

Just because your surgeon has cleared you does not mean you are actually ready.I have had this exact situation with some...
01/09/2026

Just because your surgeon has cleared you does not mean you are actually ready.

I have had this exact situation with someone I was working with.

They went and got a surgeon’s letter saying they could return to sport.

But when we tested them, there were still huge deficits in strength and power.

And when they moved, it was obvious they were still struggling.

Being medically cleared is one thing.

Being physically prepared is another.

Before you return to sport, you need to rebuild the qualities your sport actually demands.

Get your strength back.

Rebuild your power.

Get fit again.

Move athletically again.

And make sure your body can actually handle what you are asking it to do.

The goal is not just to be cleared.

The goal is to be ready.

If you are unsure whether you are actually ready to return to sport, DM me REBUILD and I will send you my Injury Checklist.
Make sure those asymmetry are ironed out so you can use both limbs effectively and efficiently!!

So don’t just be happy with a surgeon letter

Actually make sure you are ready to perform

31/08/2026

Losing my confidence and independence was the worst part of my hip resurfacing.

Emotionally, it was incredibly difficult.

Everyday tasks became a struggle.

And alongside that, my strength and fitness declined.

That created a spiral:

I lost confidence.

I did less.

I became less physically capable.

And that started to affect my independence.

That is the part people often underestimate.

You can become physically better.

Stronger.

More capable.

In less pain.

But your confidence can still lag behind.

Your first thought is still:

“No, I can’t do that.”

“I won’t try that.”

“What if it hurts again?”

You do not rebuild trust just by getting stronger.

You rebuild it by proving to yourself, over and over again, that your body can handle more.

A little more load.

A little more speed.

A little more range.

A little more challenge.

I am determined not to find myself in that position again.

So now I am working to prevent that spiral from happening.

I want to stay capable.

Stay active.

Stay independent.

And keep proving to myself:

“I can do that.”

30/08/2026

I am not ready to run.

No matter what the physio says.

I do not have the strength yet.

I am still lacking power.

And I have not properly run in 4 years.

That matters.

Because just because I am allowed to run does not mean my body is physically prepared for the demands of running.

So I am rebuilding it step by step.

Strength.

Power.

Running drills.

Work capacity.

Gradually exposing my body to more and seeing how it responds.

I am not in a rush.

The goal is not just to run again.

It is to build a body that is actually ready to keep running.

29/08/2026

The goal of rehab is not just to get out of pain.

It is to rebuild your confidence and independence too.

And that comes from rebuilding your physical qualities.

The better prepared your body is, the better you can handle the things you actually want to do.

The strength to move.

The fitness to keep going.

The power and speed to handle more.

Being pain free is a great start.

But do not let that be the only outcome.

Rebuild your confidence.

Rebuild your independence.

Become capable again.

If you are struggling to get your life back, check out my Capability Checklist in my bio to see what you may need to rebuild.

28/08/2026

Rebuilding trust in your body is really hard.

But rebuilding your physical qualities starts to open doors.

You get stronger.

Fitter.

More capable.

Things that used to feel difficult start to feel easier.

And gradually, you can expose yourself to more of the things you used to do.

Or even things you thought you could not do anymore.

That is how confidence grows.

The more your body is physically prepared for, the more situations you can start to trust yourself in.

Confidence does not come from simply being told you are okay.

It comes from proving to yourself that you can do more.

Build the strength.

Build the fitness.

Build the capacity.

Then use it.

That is how you become capable again.

It takes so long to get total trust back.You can become physically better.Stronger.More capable.In less pain.But your co...
27/08/2026

It takes so long to get total trust back.

You can become physically better.

Stronger.

More capable.

In less pain.

But your confidence can still lag behind.

Your first thought is still:

“No, I can’t do that.”

“I won’t try that.”

“What if it hurts again?”

That is the bit people often underestimate.

You do not rebuild trust just by getting stronger.

You rebuild it by proving to yourself, over and over again, that your body can handle more.

A little more load.

A little more speed.

A little more range.

A little more challenge.

And eventually:

“I can’t do that” becomes “I can.”

That is when confidence starts to come back.

26/08/2026

One of the first things pain can steal is your strength.

Then something else starts to happen.

You stop trusting your body.

Your confidence drops.

And slowly, you start becoming less independent.

You avoid things.

You ask for help with things you used to do yourself.

Your world starts to change.

And these things compound.

The good news is they can build in the other direction too.

As you become physically stronger and more capable, you start trusting your body again.

Confidence grows.

And with that confidence comes more independence.

That’s why my goal isn’t just to help people become pain free.

It’s to help them become capable again.

If you’re struggling to get your life back, DM me CAPABLE and I’ll send you my Capability Checklist to help you see what you may need to rebuild.

24/08/2026

I hear this a lot.

People are told they can progress, but there is very little information guiding that decision.

Pain is improving.

They are making progress.

That is great.

But before you jump to the next stage, you need enough information to make an informed decision.

What can you tolerate?

What qualities have you rebuilt?

What are you still missing?

Feeling better is one thing.

Being ready for the next demand is another.

If you want to make better decisions about your return to sport, get my Injury Checklist and see what you may still need to rebuild.

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