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Sports Therapy | Chiropractic |
Injury Diagnosis, Rehab & Hands-on Treatment
✅Helping active people recover from pain and injury 🎥3x Weekly rehab/exercise tips 📍 Broadstone & Canford Heath
⬇️ Book in today
www.the-recovery-hub.square.site

22/10/2026

🏃‍♂️ Marathon season is coming to an end — but your training doesn’t have to stop!

As we head into autumn and winter, focus on maintaining your fitness, building strength and giving your body time to recover.

🍂 Keep your runs consistent
💪 Maintain your strength training
🙌 Address any niggles before they become bigger problems

At The Recovery Hub, we can help you stay mobile, assess any issues and keep you moving throughout the winter months.

📅 Got a niggle or want to stay on top of your recovery? Book an appointment with us today and let’s get you ready for your next event!

📍 Broadstone & Canford Heath
The-recovery-hub.com
InjuryPrevention RunnerRecovery LowerBackPain Broadstone Poole

24/09/2026

🦶 Weak ankles after a sprain?

Try these 6 resistance-band exercises to strengthen the muscles around your ankle and foot.

Great for improving strength, stability and control — whether you’re getting back to walking normally or preparing to return to sport.

Don’t just wait for your ankle to feel better. Build it back stronger. 💪

📍 Poole & Bournemouth

Poole Bournemouth

15/09/2026

🏸 Better shoulder mobility for overhead sports

If you play badminton, tennis or padel, your shoulder needs to repeatedly move through a large range of motion — especially during overhead shots.

This resistance-band drill is a simple way to work on shoulder mobility, control and range of movement through a circular pattern.

Great to include as part of your warm-up or mobility routine, particularly if your shoulders feel stiff before playing.

⚠️ Keep the movement controlled and work within a comfortable range — don’t force the movement.

📍 The Recovery Hub | Poole & Bournemouth

ShoulderHealth SportsInjury SportsRehab MobilityExercises Poole Bournemouth

08/09/2026

Struggling with tight hips, sciatica or lower back pain? 👇

Try this simple mobility exercise using a bedsheet to gently move the hip through a controlled range.

🔹 20 slow repetitions
🔹 Keep the movement smooth
🔹 Don’t force into pain
🔹 Focus on relaxing through the hip and glutes

Sometimes improving hip mobility can help reduce the stress and tension around the lower back.

📍 Based in Poole & Bournemouth
💬 Having persistent pain? Get in touch with The Recovery Hub to see how we can help.

MobilityExercises

04/09/2026

Struggling with shoulder stability? 💪

At The Recovery Hub, we see lots of patients across Poole, Bournemouth and the surrounding areas dealing with shoulder pain, weakness and instability.

Try these 3 exercises to work on shoulder control and stability:

1️⃣ Half-kneeling KB bottom-up screwdrivers
2️⃣ Prone scapular retractions
3️⃣ Prone screwdrivers

Keep everything slow and controlled — it’s not about how heavy you can go, but how well you can control the movement.

Start light, build gradually and stop if you experience pain.

📍 Poole & Canford Heath

Physio SportsTherapy ShoulderExercises Rehabilitation

31/08/2026

Why won’t your shoulder pain go away? 👀

It could be overuse, overloading, instability or weakness.

If your shoulder can’t handle the demands you’re putting on it, the pain may keep coming back.

Don’t just rest it — rebuild it. 💪

27/08/2026

PART 2️⃣: Neck Hump & Headache Relief 👀

Desk worker? 💻 Spending hours with your head and neck in the same position?

Try this simple self-mobilisation using two tennis balls in a sock, or a specific arched pillow, placed underneath the base of your skull.

This can help to:
✅ Relax the suboccipital muscles
✅ Improve upper-neck mobility
✅ Relieve tension associated with headaches
✅ Reduce the feeling of tightness around the neck

Hold for around 1–2 minutes and relax into the support — don’t force the pressure.

Save this and give it a try! 🔖

posture

24/08/2026

Feeling stiff around your lower back or SI joint? 👇

Try this stretch to help improve movement around the pelvis and lower back.

Remember — the SI joint doesn’t always need to be “released” or put back into place. Often, gentle movement and mobility can help reduce stiffness and make you feel more comfortable.

Give it a try and see how it feels! 💪

Mobility Stretching Rehab SportsTherapy TheRecoveryHub

20/08/2026

🤕 Struggling with tension headaches? Try these!

I’ve been trying a few exercises targeting some of the common trigger points and tight areas around the neck, shoulders and upper back, and they’ve helped me massively.

These movements can help with:
➡️ Neck and upper shoulder tension
➡️ Mobility around the upper back
➡️ Reducing muscular tightness
➡️ Improving how your neck and shoulders move

If you regularly get tension-type headaches, give these exercises a go and see how you feel.

⚠️ Remember: headaches can have lots of different causes. If your headaches are severe, unusual, persistent or keep getting worse, get them checked by a healthcare professional.

Save this post and give them a try! 👇

17/08/2026

🏃‍♂️ Why do runners get knee pain?

Knee pain is one of the most common issues runners experience — but the knee isn’t always the problem!

It can be influenced by things like:
➡️ Sudden increases in running volume
➡️ Poor load management
➡️ Weakness around the hips and legs
➡️ Running technique
➡️ Previous injuries
➡️ Not allowing enough recovery

The good news? Knee pain doesn’t automatically mean you need to stop running. Understanding what’s causing it and gradually building your capacity can make a huge difference. 💪

If you’re a runner struggling with knee pain, this post is for you 👇

📍 The Recovery Hub – Poole & Broadstone
🏃‍♂️ Injury assessment & rehabilitation

Address

Station Approach, The Junnction Sports & Leisure Centre
Broadstone
BH188AX

Opening Hours

Monday 8:30am - 10pm
Tuesday 8:30am - 10pm
Wednesday 8:30am - 4:30pm
Thursday 8:30am - 10pm
Friday 8:30am - 10pm
Saturday 8:30am - 6pm

Telephone

+447544281283

Website

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