Apollo Performance Therapy

Apollo Performance Therapy Helping people frustrated by recurring pain and injury get back to feeling strong and athletic.

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August recap!1. Camping with friends in goldstream means running the bike trails, apparently (Archie likes running more ...
09/01/2026

August recap!

1. Camping with friends in goldstream means running the bike trails, apparently (Archie likes running more than biking)

2. She’s so cute.

3. Archie loves coming to work so he can play with all the cool gadgets.

4. So many family walks. My step count 🚀.

5. Coordination is often more important than power or strength when doing many athletic things. Timing, positions, rhythm all matter.

6. I’m a big ol’ sloot for a smash burger…and this one from Coop’s Chicken & Smash Burgers was 🤤

7. Nothing like making grown men shake like a leaf with breathing drills. Learning what it feels like to have his shoulder blades away from each other.

8. We are an e-bike family now! It’s been epic.

9. Hip impingement/FAI’s worst enemy is learning how to manage your weight over top of your foot and getting good at loading a lengthened glute.

10. Flat top grill >>>> any other grill. Meal prep is SO easy.

11. Going through a little tempo squat phase to clean up some tendon issues on the knees before football starts back up. It’s disgusting. But still don’t feel bad for making clients do it.

12. We like our dog friends (this is not an open invite to bring dogs to the clinic, Sasha generally hates other dogs 😂)

13. Always repping the brand 👊

What. A. Month.

08/29/2026

Shoulder pain with bench press, part 2!

in the last video, I talked about how limited forearm pronation may be contributing to your shoulder pain when you bench.

In this video, I’m going over how I tend to help clients work on this by manipulating how you’re setting up and performing certain exercises.

Obviously, you could/should also be doing specific mobility work, shoulder work, etc.

But I like to give my clients simple things like that for home, and then prioritize adjusting the things THEY ARE ALREADY DOING AT THE GYM so they can work on it there too, without adding extra time or spending 35 minutes of their precious workout time doing “physio exercises”.

More specific exercises aren’t necessarily better. Just do the s**t you’re already doing, differently. You’ll probably get something different out of it.

08/27/2026

Shoulder pain doesn’t mean you have a shoulder problem.

Maybe it’s the victim.

I mean, You probably need to work on your shoulder too, but it may not be the MAIN problem.

Let me put this as simply as I can.

Bar hold hands still.
Forearm needs to turn as bar lowers.
No forearm turn? Shoulder do instead.
Maybe make shoulder do more than shoulder like?
Maybe put shoulder in weird/weak position for you?
Train forearm to turn better.
Shoulder do less turning and can focus on pushing bar away.
Feel pecs go 🚀.

Stay tuned tomorrow for the exercises I like to work on this! (It was too long to put together 🙈).

08/25/2026

Your ribcage has a lot of cartilage, and a lot of joints.

So tt should be able to change shape.

We blame the shoulder blade for lots of things.

But the shoulder blade is a solid piece of curved bone.

It just follows the shape of the ribcage.

SOOOoOoOo…..

If your ribcage is stuck in one position, you’re going to have a hard time getting your shoulder blade to move.

Then you’re gonna blame your rotator cuff, your traps, or call it an “impingement” when really….you just can’t move your stiff ass ribcage so other areas are trying to pick up the slack.

Get the ribs moving, and enjoy the freedom you’ll feel at your shoulder neck and low back.

08/13/2026

Muscle inhibition is a significant thing that you have to battle after a surgery.

That shaking in the video is the muscle fibers trying to figure out how to coordinate together again against resistance.

After a knee surgery, them quads gonna shut off as a protection mechanism.

So most of the first few weeks/months is spent just getting that quad to fully fire again.

This is why starting physio as soon as possible after a surgery is important to make sure we can get things heading in the right direction as soon as possible.

I usually try to have my ACL surgery clients get into the clinic within the first few days of surgery.

Muscle atrophy waits for nobody.

Electrical muscle stimulation (NMES), BFR, and isometrics are all your friends in the early stages to battle inhibition.

That gets following up with slow tempo controlled movements and isolated joint work (knee extensions).

Then we move into using speed as a way to force the muscle turn on.

If you sink quickly down into a squat, your quad kinda has to turn on or you’ll just fall on your ass, and nobody wants to do that.

Inhibition is a bitch though, it can stick around for months/years. Which is why it’s important to keep working on things, even when you’ve been cleared to return to sport.

08/12/2026

Hinging well is hard.

But figuring it out is also very worth it.

The top mobility drill you can do for your hips is get really good and a kickstand or single leg RDL.

We spend a lot of time dialing it in with our clients because nothing quite opens up the back of the hip like some pause kickstand RDLs.

If you are somebody that struggles with low back discomfort during a deadlift, the drop test at the end of the video is usually pretty enlightening that you are shifting further back than you think and are relying on the weight + your back to not fall on your ass.

Get forward over your foot and stay there.

08/11/2026

Your ribcage is one of the most flexible parts of our skeleton.

It should be able to move quite a bit.

When you breathe in, your ribcage should expand front to back and side to side, getting bigger as your ribs spread apart to make room for the air coming into your lungs.

As you exhale, your ribcage should get smaller as the air leaves your lungs.

Your shoulder blade is a solid, curved piece of bone.

The shape of your rib cage has a lot to do with how your shoulder blade sits.

How your shoulder blade sits + what motions it has access to has a lot to do with how well your shoulder can move.

Try it for yourself.

Squeeze your shoulders blades together and lift your chest really proud, and see how much shoulder rotation you have.

Now spread your shoulder blades apart and drop your chest a little and do the same.

Your shoulder will move quite a bit differently.

If your ribcage can’t move at all, it just passes that job onto the other stuff (like your neck, shoulder, elbow, wrist).

That how those areas can become the victim of pain and discomfort, and still not be the problem.

The easiest way to get your ribs to move?

Do cardio.

Breathe hard.

Second - train your abs (from a good position).

Getting set up well and going through a full range of motion will not only crush your abs, but get those ribs moving.

Making your neck and shoulders feel loosey, goosey.

I love this option as a starting option because the rounded surface of the GHD pad lets you just melt across it, helping to really open up the other side without having to fight for it.

Give it a shot! It’s real nice.

08/06/2026

Ideally you feel your quads when you load your knee.

If you are loading a single leg effectively (split squat, step down, etc) you should feel both inner quad AND glute working.

This tells me that you are accessing enough of the ranges of motion that you need through all the involved joints to spread that load across the entire leg (cuz you are feeling muscles in both the outside and inside of your leg).

Where you feel load/discomfort/muscles working during Submax exercises (like a fencer position wall sit in the video) tells me where you might be shifting weight to, where you might be cheating.

We just experiment from there to find a position that lets you feel your quads as much as possible, with as few thoughts as possible.

Force travels in straight lines.

Different positions of your bones will change which tissues that force is traveling through.

If you are on the outside of your foot, you may only feel your outer thigh.

If you lose heel pressure, you may only feel shin, calf, or top of your foot.

If your back extends/stiffens you may feel that or just your knee joint.

Impossible to know until you do it.

What I do know is finding a position that loads your inner quad like crazy is useful.

Find that position.

Learn how to apply to normal exercises (step down, split squat, front squat, etc) and watch your quads blow up and your knee pain melt away.

Remember that solving pain is almost never as simple as just one drill/tweak/fix.

We also have to look at calf strength (cuz it helps the knee control your shin moving forward), hip mobility (cuz if your hip is stiff AF you may be asking the knee to do MORE).

Small changes in position can have a huge impact on what you get of exercises.

But you also have to be doing the work to make it matter 😊.

08/06/2026

Got knee pain? Better listen up!

Archie coming in with a hot tip to make your knee pain feel better.

Better pay attention for maximum effectiveness.

❤️

Address

1410 Quadra Street
Victoria, BC
V8W 2L1

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Monday 7am - 7pm
Tuesday 7am - 7pm
Wednesday 7am - 7pm
Thursday 7am - 7pm
Friday 7am - 7pm
Saturday 9am - 12pm

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+17784014460

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