R P Sports Injuries & Wellness Clinic

R P Sports Injuries & Wellness Clinic We treat athletes, we treat grandparents. For work, life, and sports, we provide the standards of elite, professional care to everyone.

Sports physio and rehabilitation, training, & massage services. At Rehab Pro Clinic, our role is :

Recognition, evaluation, and assessment of musculoskeletal injuries, such as:
- Muscle strains or pulls
- Ligament sprains
- Lower back pain
- Sciatica
- Neck pain

Management of the individual and prescribing an individual treatment plan using:
- Massage techniques
- Mobilisation and manipulation

techniques
- Electrotherapy techniques
- Exercise therapy
- Personal training

Your practitioner may use a variety of treatment methods including manual therapy, electro-therapy (ultrasound, interferential current and TENS, etc.), functional rehabilitation exercise programme, soft tissue massage, and postural correction methods to return you to your pre-injury levels, whether you are a professional sportsperson or just like to keep fit & pain-free.

03/08/2026

Limited shoulder rotation or stiffness? Try this band-assisted shoulder mobility drill.
The band applies gentle traction to the glenohumeral joint, helping reduce compression and improve movement within the shoulder capsule.
Maintain the pull while slowly rotating the arm inwards and outwards to improve range of movement, reduce discomfort, and restore smoother shoulder rotation.
Useful for reduced shoulder rotation, shoulder impingement, frozen shoulder, and general shoulder stiffness.
Move slowly and stay within a comfortable range.
Save this exercise for your shoulder rehabilitation routine.

27/07/2026

Single-Leg Balance Clock for Knee Rehabilitation 🦵
This video shows a real patient performing the Single-Leg Balance Clock during knee rehabilitation; a functional exercise that can be especially useful when recovering from knee injuries such as a meniscus tear.
The patient stands on the rehabilitating leg with the knee slightly bent and unlocked, while the opposite foot reaches forwards, sideways, backwards and across the body like the hands of a clock.

Although the moving leg creates the pattern, the main challenge is placed on the supporting knee.
This exercise helps improve:
- Dynamic knee stability
- Single-leg balance
- Proprioception and joint-position awareness
- Controlled weight-bearing
- Hip, knee and ankle coordination
- Confidence during walking, turning and changing direction

The supporting leg must remain stable while the body responds to movement in several directions. This makes the exercise valuable for rebuilding the control needed for everyday activities, sport and a safe return to movement after injury.

The quadriceps, hamstrings, gluteal muscles, calf muscles and smaller foot and ankle stabilisers all work together to maintain balance and control.
Key technique: keep the supporting knee softly bent and aligned with the foot. The reaching foot should make only a light toe tap; avoid transferring your body weight onto it.

Movement quality matters more than reaching further. The exercise should be adapted to the patient’s symptoms, ability and stage of recovery, particularly following a meniscus injury or knee surgery.

21/07/2026

Improve shoulder stability, scapular control and overhead mobility with this 3-level wall-slide progression.

These exercises help improve shoulder range of motion, strengthen the muscles that control the shoulder blades and support better shoulder and thoracic spine posture.

1️⃣ Forearm wall slide
Focus on moving the arms, shoulders and shoulder blades together.

2️⃣ Banded wall slide
Maintain outward pressure against the band to improve rotator-cuff activation and shoulder control.

3️⃣ Foam-roller wall slide
Use the roller to create a smoother movement while pressing gently into the wall for better scapular stability.

Key tips:

Keep your ribs controlled, avoid excessive shrugging and do not force the arms into a painful range. The shoulder blades should rotate upward naturally as the arms rise.

Useful for shoulder rehabilitation, posture correction, overhead mobility, scapular stability and return-to-training preparation.

Save this shoulder mobility progression and share it with someone working on better overhead movement.

16/07/2026

Stronger fingers start with controlled grip training.
This supported kettlebell finger curl focuses on the flexor digitorum profundus, one of the key muscles responsible for bending the fingertips and producing a strong, secure grip.
With the forearms supported on the bench, slowly open the fingers and allow the kettlebell handle to roll towards the fingertips. Then curl the fingers firmly around the handle and pull the weight back upwards.

The slow lowering phase is especially important for developing controlled finger strength and improving the ability to maintain grip under load.
This exercise can help improve:
- Finger and fingertip strength
- Hand grip strength
- Forearm control and endurance
- Object-holding and carrying ability
- Controlled eccentric strength of the finger flexors

Although the main focus is the flexor digitorum profundus, the flexor digitorum superficialis, intrinsic hand muscles and wrist stabilisers also assist during the movement.

Useful for climbers, gym-goers, racket-sport athletes, manual workers and anyone rebuilding hand or forearm strength during rehabilitation.
Keep the forearms supported, minimise wrist movement and use a manageable weight that allows you to control the kettlebell throughout the full movement.
Suggested dosage:
2–3 sets of 8–12 slow, controlled repetitions.

Exercises should be selected according to your individual needs, symptoms and stage of rehabilitation.

08/07/2026

Knee caving in during lunges, squats or running? Try this resisted split squat drill

In these clips, two female patients perform an on-spot lunge with a resistance band pulling the front knee inward. Their job is to gently push the knee outward and keep it tracking over the toes throughout the movement.

This simple banded lunge variation is excellent for improving knee alignment, hip stability, glute activation and lower-limb control.

It mainly targets the gluteus medius, gluteus minimus, glute max and deep hip external rotators, while the quadriceps control the lowering and rising phase. The VMO also helps with kneecap stability, and the adductors work as stabilisers to stop the knee drifting too far out.

Great for:
Knee valgus control
Glute medius activation
Hip stability
Patellofemoral pain rehab
ACL injury prevention
Running mechanics
Lunge and squat technique
Return-to-sport training

How to do it:
Set up in a split stance with the band above the front knee. Keep the front foot flat, back heel lifted, torso tall and hips square. Lower slowly into the lunge while keeping the knee aligned over the toes, then drive back up with control.

The goal is not to force the knee out aggressively ; It is to build strong, controlled knee tracking under resistance.

Save this drill for your lower-body rehab, glute activation or sports performance warm-up.

01/07/2026

Strong forearm rotation is essential for grip strength, wrist control, elbow stability and everyday hand function.

This resisted forearm rotation drill trains both key movements: supination and pronation (both should be performed on both hands for balanced strength and control).

First movement: Forearm Supination
Hold the bar upright with your elbow supported on your thigh. Rotate the forearm outward against the resistance band, as if turning your palm up. This mainly targets the supinator muscle, with support from the biceps brachii and brachioradialis.

Second movement: Resisted Pronation
Rotate the forearm inward against the band, as if turning your palm down. This targets the pronator teres and pronator quadratus, with support from the wrist flexor muscles such as flexor carpi radialis and palmaris longus.

This drill is useful for improving forearm strength, wrist rotation, grip control, elbow stability and functional upper-limb performance. It can be especially helpful for racket-sport players, climbers, gym-goers, manual workers, throwing athletes, and anyone rebuilding wrist, elbow or forearm control during rehab or prehab.

How to do it correctly:
Keep the elbow supported, hold the bar upright, keep the bar touching the table, rotate slowly against the band, and control the return without rushing. Avoid moving from the shoulder or lifting the bar away from the surface.
Save this drill for wrist, elbow and forearm strengthening.

26/06/2026

Struggling with weak grip, wrist instability or forearm fatigue? Try this towel wrist-roll grip strengthening drill.

This exercise is a simple but powerful way to build wrist strength, finger grip control, forearm endurance and functional hand stability using only a towel and a kettlebell.

By folding the towel into a thick strap, threading it through the kettlebell handle, and rolling the towel up and down with both hands, you challenge the muscles responsible for gripping, wrist control and forearm stability.

The hanging weight forces your hands to constantly squeeze and control the towel, helping activate the finger flexor muscles, including the deep forearm gripping muscles such as flexor digitorum profundus and flexor pollicis longus, along with the smaller intrinsic hand muscles that support fine grip control.

At the same time, the rolling and unrolling action works both major wrist muscle groups. The wrist flexors help roll and lift the towel, while the wrist extensors stabilise the wrist and control the movement, especially during the lowering phase.

This makes it a great drill for improving:
- Grip strength
- Wrist stability
- Finger flexor activation
- Forearm endurance
- Hand control
- Functional carrying strength
- Wrist and hand rehabilitation
- Sports performance and injury prevention
Useful for gym-goers, athletes, climbers, racket-sport players, combat-sport athletes, manual workers, and anyone rebuilding wrist, hand or forearm strength after injury.

How to do it:
Fold a towel into a thick strap and pass it through the kettlebell handle. Hold both ends firmly with your arms in front of you. Keep the kettlebell steady, shoulders relaxed and wrists controlled. Slowly roll the towel until the weight rises, then reverse the movement and lower it back down with control.
Avoid rushing, letting the kettlebell swing, bending the wrists excessively or losing grip tension.

Save this for your next wrist, hand or forearm strengthening session.

19/06/2026

Foot arch control exercises for a dropped arch, flat foot tendency, foot weakness and lower-limb stability 👣

These two drills are designed to help improve active control of the inner foot arch, especially when the arch tends to drop during standing, walking, running or single-leg movement.

Exercise 1: Single-leg balance on a half balance ball

Standing on an unstable surface challenges the foot, ankle, knee and hip to work together. The goal is to keep the foot stable, maintain the arch, and improve balance under body weight.

Exercise 2: Resisted foot arch lift with a band

The band is placed around the affected ankle to add resistance and make the movement more controlled. Keep the heel and all five toes connected to the floor, then gently lift the inner arch without curling the toes. Hold the position, control the knee and hip, then slowly return back down.

Key cues:
Keep the toes relaxed
Keep the heel grounded
Avoid gripping the floor
Lift the arch smoothly
Control the return phase

These drills can be useful for people with foot arch weakness, flat feet, ankle instability, poor single-leg balance, lower-limb control issues, or those returning to walking, running, gym training or sport.

For individual assessment and exercise guidance, book with our sports therapy team through the link in bio.

17/06/2026

Achilles pain when running, walking uphill, climbing stairs or getting back into sport?

This Achilles tendinopathy rehab sequence focuses on controlled calf strengthening, Achilles tendon loading, ankle mobility and return-to-movement preparation.

The routine includes 3 key stages:
1 Warm-Up: Double-Leg Step Calf Raise
Stand with the balls of both feet on the edge of a step and the heels free. Rise up onto the toes using both legs, then slowly lower the heels back down with control.
This prepares the calf complex and Achilles tendon before stronger loading.

2 Main Exercise: Assisted-Up Single-Leg Eccentric Heel Drop
Use both legs to lift the heels up, then shift the body weight onto the working leg and slowly lower down through the heel.
The opposite foot can either come off the step or stay lightly on the step for balance only.
This controlled lowering phase helps load the Achilles tendon and calf muscles eccentrically, which is important for improving tendon capacity, strength and tolerance during walking, running, jumping, landing and pushing off.

3 Heel Drop Mobility: Straight-Knee + Unlocked-Knee Variation
Lower the heel slowly toward the floor from the edge of the step.
With the knee straight, the focus is more on the gastrocnemius, upper calf and Achilles tendon.
In the second variation, the knee does not fully bend , it simply unlocks from the locked position.

Main areas targeted:
Achilles tendon
Gastrocnemius
Soleus
Calf complex
Ankle stability

This exercise may be useful for:
- Achilles tendinopathy
- Achilles tendon pain
- Calf weakness
- Reduced ankle mobility
- Morning Achilles stiffness
- Return to running
- Return to football or sport
- Stair and uphill walking discomfort
- Lower-leg strength and control

This is especially relevant for runners, footballers, gym-goers, field-sport athletes, jump-based athletes.

Important: if your pain is close to the heel bone rather than higher up the Achilles tendon, deep heel drops may need to be modified. Always work within a safe range and follow professional guidance.

Save this for your Achilles rehab routine and share it with someone dealing with calf or Achilles pain.

12/06/2026

Pain, injury, stiffness, muscle tension, poor posture or reduced mobility?
At RP Sports Injuries & Wellness Clinic in Manchester City Centre, we help you recover, move better and return to sport, training, work and daily life with more confidence.
Our clinic provides professional sports therapy, MSK injury treatment, sports injury rehabilitation, massage therapy, sports massage, deep tissue massage, Swedish massage, MSK acupuncture, dry needling, posture analysis and exercise therapy.
Whether you are dealing with back pain, neck pain, shoulder pain, knee pain, hip pain, ankle pain, muscle tightness, tendon pain, joint stiffness, postural strain, sports injuries, running injuries, gym-related injuries or long-term muscle tension, our team can assess the issue, create a personalised treatment plan and guide your recovery step by step.
From injury assessment and rehabilitation exercises to hands-on therapy, soft tissue treatment, dry needling, acupuncture, posture correction and movement-based rehab, we focus on helping you reduce pain, restore movement and build stronger, more confident function.
📍 Based in Manchester City Centre
💻 Book online through our website
✨ Your recovery starts here.

Address

R P Sports Injuries And Wellness Clinic, Unit 444-445 4th Floor, The Royal Exchange, Old Bank Street St Ann's Square
Manchester
M27EP

Opening Hours

Monday 9:30am - 8pm
Tuesday 8am - 8pm
Wednesday 8am - 8pm
Thursday 8am - 8pm
Friday 8am - 8pm
Saturday 10am - 6pm
Sunday 10am - 6pm

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