ABC Performance Physio

January motivation is great, however every year I see the same mistakes in clinic 👀

📈 Doing too much, too soon
❌ Poor prep, poor recovery
😩 Training through pain

These are some of the biggest reasons injuries spike at the start of the year.

If you want to stay consistent in 2026 try train smarter, manage your load, build strength, and deal with ni**les early!!

📩 DM to book an injury assessment or Sports massage today!

🚨Biceps Tendinopathy in Gym-Goers🚨

That nagging pain at the front of your shoulder or upper arm after pressing or curling? 👀
It might not be “just a tight biceps”… it could be Biceps Tendinopathy 💪

This is a common overload injury seen in regular gym-goers — especially those who:
🏋️‍♂️ Train upper body multiple times a week
💥 Spike training load or volume
🤦‍♂️ Push through shoulder discomfort hoping it’ll “loosen off”

The good news? ✅
With the right load management, progressive strengthening, and form correction, you can build tendon capacity and get back to pain-free lifting.

👉 Swipe through to learn:
1️⃣ What it is
2️⃣ Common symptoms
3️⃣ How to manage it
4️⃣ Prevention tips

If you’ve been dealing with that lingering biceps or shoulder pain for a while, it’s time to get it sorted.
📩 Drop me a message or hit the link in bio to book an injury assessment or sports massage session.

💥 Achilles tendinosis rehab 💥

😬 I’ve recently been struggling with my Achilles tendon due to training overload. I thought I’d share what the rehab process looks like for an achilles injury!

😭 I had too much of a relaxing off season and now the football pre season has stressed my Achilles to much, leading to injury!

🏋 As a result, I’ve had to manage my Achilles load and begin strengthening the tendon. Looking to improve the tensile strength of the tendon, therefore it can cope with greater demands of load.

Exercises such as the ones in this post have been made my daily bible to try and recover from injury.

- loaded calf raises
- assisted pogo jumps
- running man calf raises
- explosive drop jumps

If you’d like to know any more information about this rehab process, get in touch 🙌

💥 Patella Tendinopathy 💥

Everything You Need to Know 👇

😫 Knee pain just below the kneecap?
Especially when running, squatting, or going downstairs?
You might be dealing with patella tendinopathy and understanding it is the first step toward fixing it.

🤕 This condition is super common in runners, gym-goers, footballers, and anyone doing repeated jumping or loading. Hence why this condition is also called ‘jumpers knee’.

🙋‍♂️ What is Patella Tendinopathy?
it’s an overload issue in the tendon that connects your kneecap to your shin.
Rest won’t solve it. Progressive loading will.

Common Symptoms:
🔻 Pain just below the kneecap
🔻 Worse during or after exercise
🔻 Tender to touch, but usually no swelling

💬 Got knee pain that won’t shift?
📩 DM to book an injury assessment or rehab session – let’s build a plan that works for you.

🔁 Save this post if you’re struggling with persistent knee pain — or tag someone who might need it!

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💥CALF STRAINS 💥

🏃‍♀️A RUNNER’S NIGHTMARE 🏃‍♂️

Tight calves? Sudden sharp pain mid-run? You could be dealing with a calf strain — one of the most common injuries in runners.

If you’re battling recurring tightness, discomfort, or ni**les in your calf — don’t wait until it sidelines you. Early management is key.

⸻

🎯 Need help?

📍 Book in for an Injury Assessment – we’ll identify the root cause, guide your rehab, and help you return stronger.

💆‍♂️ Or stay on top of your training with regular Maintenance Sports Massage – ideal for calf tightness, DOMS, or post-race recovery.

⸻

👇 Tag a training partner who needs this!
📩 DM to book or ask questions.
🏃‍♂️ Let’s keep you running strong and injury-free.

Piriformis syndrome

📚📖 Piriformis syndrome is a common condition of which the Piriformis muscle shortens in length or spasms. This condition can create pain within the buttock area and refers pain down the posterior aspect of the leg.

‼️ Commonly confused with Sciatica as the Piriformis muscles is close to the sciatic nerve creating irritation to the neural pathway. Thus, potentially causing tingling, pins & needles, numbness and pain.

💆‍♂️💆‍♀️ Piriformis syndrome can be improved with stretching, strengthening, trigger point work or soft tissue release techniques, and dry needling to ease the muscle tension.

For any more advice or treatment on this condition, get in contact 📞

💥 New Year, Same Old Injury? 💥

🤕 If you’re starting 2025 with the same old nagging aches and pains that persisted last year then why wouldn’t you seek professional help?

😩 From nagging pains that persisted daily or pains that prevented you from completing your desired hobbies or sports, seeking professional help will aim to improve your pain and get you back pain free doing whatever it is you want!

🧐 At ABC Target Treatments, an injury assessment appointment can assess and target a treatment plan appropriate to overcome an injury.

💪 If you want to get on top of your long-term pains and start 2025 the right way, then get in touch.

📞📲 For more information, contact the clinic

🦶 Achilles Tendinopathy 🦶

🧠 The Achilles tendon is based on the back of the leg and attaches the calf muscles to the heel of the foot.

💪 The posterior calf muscles are powerful players in walking, running and jumping. When an increase in training load occurs, these calf muscles translate lots of pressure into the Achilles tendon.

🤕 When the Achilles tendon is overworked with little recovery, it can become irritable. This creating the beginning of an Achilles Tendinopathy.

This may present:
- As a thickened tendon
- Tender to touch
- Painful with walking, running or jumping
- Stiffness, especially with prolonged periods of inactivity

😡 These are tricky pathologies to stimulate recovery and require specific exercises to improve. Otherwise can quite frustrating to work with!

📚 For more information, get in touch
📞 07864843165 📞

💥Lateral Epicondylitis (Tennis Elbow) Rehab💥

🤕 Lateral Epicondylitis is a debilitating, nagging pain of the lateral elbow that can cause irritations when lifting weights, twisting the hand as well as just general day-to-day tasks.

💪 Rehab is vital for the improvement of this condition! It consist a regular and progressive protocol in order to get back to pain free movements.

💆‍♂️ Treatment techniques such as:
- Deep tissue massage
- Dry needling
- Joint mobilisation
- Frictions
Are all highly recommended for an enhanced recovery time of lateral epicondylitis.

For more information on your elbow pain, contact the clinic 📞📲

💥Lateral Epicondylitis (Tennis Elbow) Rehab💥 🤕 Lateral Epicondylitis is a debilitating, nagging pain of the lateral elbow that can cause irritations when lifting weights, twisting the hand as well as just general day-to-day tasks. 💪 Rehab is vital for the improvement of this condition! It consist a regular and progressive protocol in order to get back to pain free movements. 💆‍♂️ Treatment techniques such as: - Deep tissue massage - Dry needling - Joint mobilisation - Frictions Are all highly recommended for an enhanced recovery time of lateral epicondylitis. For more information on your elbow pain, contact the clinic 📞📲 #tenniselbow #elbowpain #elbowpainrelief #elbowexercises #elbowstrengthening #wristpain #lateralepicondylitis #lateralepicondylitistreatment #lateralepicondylitisrehab #rehab

💥 Knee Osteoarthritis 💥

🔎 Osteoarthritis (OA) is a degenerative condition caused through wear and tear where there is a loss of articular cartilage within a joint. This is a condition that cannot heal so therefore can be difficult to manage.

🤕 Symptoms of an arthritic knee may include:
- Decreased range of motion
- Pain in the joint line
- Swelling of the knee
- Pain and stiffness that increase with inactivity
- Pain and stiffness that decrease with movement of the joint

💪 For a person with an OA Knee, by following a rehabilitation plan that looks to strengthen the knee as well as the surrounding joints, the Knee can be more reliable with day-to-day task or activities whilst also reducing symptoms!

📞📲 If this is something you’d like to know more about, contact the clinic