CS Sports Physio

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💪 Sports Physiotherapist | Injury Rehab & Strength Expert
🏋️‍♂️ Tailored Programs for Recovery, Strength, and Mobility
📍 Empowering female athletes to unlock their full potential and build resilience to start performing
DM me to find out more!

10/06/2026

Tendon pain isn't complicated but most people keep getting it wrong:

- stretching it
- resting it
- guessing the rehab

The same three mistakes every time and they're what's keeping you stuck.

The fix isn't more exercises; it's the right load progressed over time, matched to what your sport actually demands.

Save this for next time so you don't make these mistakes!

Are you struggling to get your quad going post surgery ? AMI (arthrogenic muscle inhibition) doesn’t respond to effort. ...
08/06/2026

Are you struggling to get your quad going post surgery ?

AMI (arthrogenic muscle inhibition) doesn’t respond to effort. It responds to the right stimulus.

One of the hardest things about the acute phase of ACL rehab is that it can make a disciplined, high-performing athlete feel like they have no control over their own body.

You’re doing the work.
You’re showing up.
And your quad still looks flat and fires like it’s working through wet concrete.

That experience is not a fitness problem.
It is not a motivation problem.
It is a nervous system in protective mode, doing exactly what it is designed to do when a joint is under threat.

What makes this particularly important to understand is that AMI doesn’t automatically resolve as rehab progresses. Athletes who move into the strengthening phase with significant inhibition still present will hit a ceiling, the quad can’t produce force it hasn’t been allowed to recruit.

The strength gap that develops in phase one becomes the asymmetry that fails return-to-sport testing in phase three.

The acute phase is the window to address this.
NMES,
BFR,
Quality of contraction over volume

These are not advanced interventions. They’re appropriate interventions for the specific problem that’s actually there.

If nobody has explained AMI to you, you now have the language to ask about it

05/06/2026

A rehab session shouldn’t just be a list of exercises.

The order makes or breaks the program.

Every block sits where it does for a reason
➡️ Prep primes the specific systems you’re about to load
➡️ Quality movements come while you’re fresh,
➡️ Strength work is paired purposefully

Structure isn’t about filling time.

It’s about putting the right stimulus in front of the right system at the right moment.

If your rehab doesn’t feel like it has a logic to it, drop me a DM, I’ll be happy to take a look!

Extension loss is one of the most preventable complications of ACL rehab. It’s also one of the most missed.The reason it...
04/06/2026

Extension loss is one of the most preventable complications of ACL rehab.
It’s also one of the most missed.

The reason it gets missed is that it doesn’t announce itself. There’s no alarm that fires when you’re sitting three degrees short of full range.

Rehab continues.

Strength work starts.

Return to sport criteria get ticked.

And the deficit travels with you through every single phase, quietly changing how your knee loads, how your graft heals, and how your gait looks at speed.

The athletes who end up in a physio’s room at month eight wondering why something still doesn’t feel right, a significant number of them have an extension deficit that was present in week two and never fully addressed.

It is not complicated to fix in the acute phase.
It becomes complicated when it’s left.

The four causes covered in this carousel are not interchangeable. The fix for quad guarding is not the fix for posterior capsule tightness, and treating one like the other is why extension work stalls. Knowing which problem you’re dealing with is the difference between progress and repetition.

Check your extension daily. Match it to your other leg. If it’s not moving in the right direction, don’t wait

💾 Save + Send this for future reference 🙌🏼

03/06/2026

❇️ New Client - 7 months post ACL surgery, ready to work and with four months until her return-to-play target.

The challenge with picking up a rehab at this stage isn’t just the exercises it’s understanding exactly where they are physically, what they’re actually ready for, and what the next four months need to look like to get them back to high-level football safely.

That means an assessment first. Then a phased plan built around objective criteria, not just time.

Strength benchmarks, power output, movement quality, field work.

Each phase earns the next one.

Now it’s about building that consistently, progressively, and without cutting corners on the process.

If you’re an athlete navigating a return from injury and you’re not sure your current program is getting you where you need to be, feel free to reach out.

02/06/2026

Most footballers train hard and still get injured.

Here’s why.

🔥 Warm up: Your warm-up shouldn’t be a lap and a stretch. It should replicate the exact demands your body is about to face — direction changes, acceleration, deceleration. Anything less is leaving you underprepared before you’ve even touched the ball.

💪🏼 Strength: If you’re not loading your hamstrings and quads through full range, under load, you’re creating a gap between what your muscles can handle in training and what they need to handle in a match. That gap is where injuries happen.

😴 Recovery: Recovery is not optional. It’s not a reward for hard training weeks. It’s when your body actually adapts to the work you’ve done. Skipping it doesn’t make you tougher — it makes you slower to progress.

🥗Nutrition: You cannot train around poor nutrition. Underfuelling impairs tissue repair, increases injury risk, and tanks performance. This is especially relevant for female athletes, where low energy availability has consequences beyond just fatigue.

🧩 Injury Prevention: Programs like FIFA 11+ have solid evidence behind them. The problem isn’t the program — it’s inconsistent ex*****on. Done properly, and done regularly, the research shows they reduce injury rates significantly.

Five things.
None of them complicated.
All of them ignored more than they should be.

💾 Save this, not as a reminder, but so you can actually work through each one.

‼️ You can’t rehab a swollen knee. You have to earn the right to exercise first.After ACL reconstruction, the joint fill...
01/06/2026

‼️ You can’t rehab a swollen knee. You have to earn the right to exercise first.

After ACL reconstruction, the joint fills with blood and synovial fluid.
That creates intra-articular pressure and that pressure has a direct effect on your ability to recruit the muscles around the joint.

This isn’t a comfort issue.
It’s a function issue.

Elevation means heel above hip, lying down, multiple times a day.
Not foot on a stool while you sit at a desk.

Consistent compression throughout the day, not just when the knee feels tight.

And avoid heat in the first 72 hours it vasodilates and increases swelling, which is the opposite of what you need.

Ice reduces pain and makes early movement more manageable, but it doesn’t drain the joint. It’s a support tool. Compression and elevation do the structural work.

There’s also a specific neurological reason why unmanaged swelling blocks quad recruitment and it means you can do a hundred quad sets and barely activate the muscle.

That’s covered in post four of this series. Worth understanding before you question why early rehab feels unproductive.

Get the swelling under control first.
Everything else in the acute phase depends on it.

Post three covers why your knee won’t fully straighten and what’s actually causing it.

👇 Comment below the advice you were given below? Was it correct?

29/05/2026

Finding a physio who actually understands your goals changes everything about the process 🙏🏽

Most athletes get told what they can’t do and rarely does the plan actually reflect the goals they have 😩

Good rehab isn’t just about reducing pain, it’s about building the capacity to do the specific thing you want to do 🙌🏼

When you find someone who understands your sport, your position, your timeline and what a return actually means to you….

You stop feeling like a patient and start feeling like an athlete with a plan that will accomplish your goals ✅

That’s what rehab should feel like 🤩

💻 If you need someone in your corner, and would like to work with me 1 on 1 - head to the link in my bio.

4 targets. One phase. Miss them, and you’ll be playing catch-up for months.Most ACL rehab programs treat the acute phase...
28/05/2026

4 targets. One phase. Miss them, and you’ll be playing catch-up for months.

Most ACL rehab programs treat the acute phase like a waiting room.

There’s no load, no gym, nothing that looks like progress, so it gets rushed or ignored.

That’s a mistake.

What happens in the first four weeks sets the quality of everything that follows.

Swelling control, full extension, quad activation, gait pattern these aren’t optional.

They’re structural.

Skip them and phase two becomes a lot tougher.

Over the next few weeks I’m running a six-part series covering each target in detail.

1️⃣ Why swelling management matters beyond just comfort.
2️⃣ Why extension loss compounds if you don’t catch it early.
3️⃣ What arthrogenic muscle inhibition is and why standard exercises won’t fix it.
4️⃣ Why your gait pattern matters before you ditch the crutches.
5️⃣ And a phase progression checklist - three things that need to be in place before you add load.

Each post will build on the last. Connecting them all in ways that aren’t obvious at first

The acute phase may not look fun. That doesn’t mean it isn’t important.

👉🏼Make sure you’re following along!

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