Brad’s Rehab

18/09/2026

Probably the most boring advice I give every athlete… but one of the most important. 😂

WARM UP.

Going from 0 → 100 isn’t preparation.

A good warm-up helps:
🔥 Increase muscle temperature
🧠 Prepare the nervous system
⚡ Prepare for speed, force & power
🦵 Gradually expose tissues to load
📉 And structured warm-ups can help reduce injury risk

It doesn’t need to take 30 minutes.

It just needs to prepare you for what you’re about to do.

Prepare → expose → perform.

15/09/2026

11/09/2026

The hills I’ll die on as a Sports Injury Specialist. 🏔️

Some might be unpopular. Some you might completely disagree with.

But after working with hundreds of injuries, these are principles I come back to time and time again.

Pain-free doesn’t always mean fixed.
Avoidance isn’t recovery.
You can’t ice bath your way out of poor load management.
And rehab without structure is just exercise.

Good rehab isn’t about doing more — it’s about knowing what to do, why you’re doing it, and when you’re ready to progress.

Agree? Disagree? 👀
Which hill are you arguing with me about? 👇

02/09/2026

“What’s your favourite to work with?”

I know they probably meant ACLs, backs, knees, Achilles…

But genuinely, it’s the people.

The ones who get frustrated but keep showing up.
The ones who have setbacks but start again.
The ones who keep working even when the pain has gone.

Everyone sees the medal, the PB and the finish line.

I get to see the work that went into getting there.

That’s my favourite part of the job. ❤️

I can’t do the work for you. But I can make sure the work you’re doing is the right work.

If you’re ready to put the work in, DM me “READY” and let’s get you back.

MCR Injury Clinic ™️

28/08/2026

Sometimes rehab isn’t just about getting back to the gym.

It isn’t about hitting a PB, running a marathon or getting back on the pitch.

Sometimes, it’s simply about being able to do this.

Last week, I injured my back and couldn’t take Little Man to the park. Honestly, that hurt more than missing a run.

I post a lot about being athletic, getting stronger, running faster and performing better.

But really, isn’t this what we’re all training for?

To play football.
To run around.
To get down on the floor.
To keep up with them.

Because an injury doesn’t just affect you. It can take away the things you love doing with the people you love.

So maybe ask yourself:

What are you actually getting better for?

For me, this is it. ❤️

DM me ‘HELP’ and let’s get you back playing around 👊🏻

15/08/2026

Might be late to the party… but atleast I arrived 👊🏻

Game changer. Trust me I’m a professional

Need I say more? 💪

Oof might come after me for this one.

USE WHEN APPROPRIATE NOT AS FIRST PROTOCOL

You’re probably injured because you’re weak. Save some cash. Strength train

Just run.
Stop trying to run ‘perfect’
Again probably injured because you’re not strong enough…. Not Because you run like a duck 🦆

No rehab = no return.
You can cheat it. Just do it.
You can start straight away

Rome wasn’t build in a day. Adaptations take time.
(I still can’t bench 100kg)

High functioning = high risk

Have realistic expectations, you’re probably going to have pain at some point

02/08/2026

Most of you don’t fail rehab because you’re lazy.

You fail because you’ve never been given a clear system to follow.

When I work with you, I don’t just give you exercises and hope for the best. From day one, I take you through a clear roadmap:

✅ Injury Phase
✅ Performance Phase
✅ Return to Play Phase

Each stage has a purpose. Each progression is earned—not guessed.

When you understand why you’re doing something and where it fits in the bigger picture, it becomes much easier to stay consistent. And consistency is what actually drives your recovery.

My job isn’t just to prescribe exercises. It’s to give you a roadmap so you know exactly where you are, where you’re going, and how we get you there. 📈

If you want help figuring out where you are in your rehab right now, DM me “REHAB”. 🚨

31/07/2026

HERE ARE MY RESULTS FROM MY PRE-HALF MARATHON TESTING — ROUND 1 🧪🏃‍♂️

Time to get some actual data behind my training.

📊 Max strength
⚖️ Left vs right asymmetry
🦵 Hip, knee & ankle strength
📈 Strength relative to normative data

Overall, some really strong results — but also a couple of areas that need work.

Now the training starts…

Test → Train → Retest → Improve.

Let’s see what Round 2 looks like 👀



Quads definitely need work! 😬

Hip is pretty good over all 👍

Surprisingly I have super strong ankles 💪

ISO Strength not so bad- let’s see how I can apply that on the force plates next

29/07/2026

Round 1 testing completed ✅

As I start my half marathon training block, I’m using testing to establish a clear baseline before the mileage and intensity ramp up.

Focus: Hand-held dynamometer (HHD) max isometric strength testing.

Looking at:
• Overall strength
• Left-to-right asymmetries
• Ability to produce and hold maximal force

Baseline established. Now the training begins. 🏃‍♂️📊