CW Sports Therapy

Poor editing, very real message. 👇👇

You can't move fast, if you can't move fast.

Strength training or going for a long run is great and have their places in training but almost all sports (and aspects of life) require us to move quickly. If all youre doing is lifting as much as you can or running as far as you can youre not stimulating the right systems needed to get you moving fast.

If you can't (or don't) move fast in training how can you possibly expect to move fast on match/race/competition day?

Lower the weights, up the intensity and get moving fast

Just when you think youve done your rehab for enough weeks, do it again and again.

So many people want all the results right away and, understandably, get frustrated when they dont see progress quickly.

It's normal, I get it. But progress takes time.

To see real progress youve got to do the little things over and over and over and over again. It does get boring but it does work.

Www.chriswallersportstherapy.com

🚨BREAKING NEWS🚨

I am now based at GOAT Fitness, Evesham.

GOAT Fitness is a Hyrox focussed gym with great facilities in a stunning location that Ive got the pleasure to work alongside.

I will be offering all my usual high quality services (Sports Therapy, Strength and Conditiong, Sports Massage) to a Worcestershire crowd as well.

Gloucester - Don't worry! Im not going anywhere. This is just another opportunity for me to keep my week busy.
Mondays and Tuesdays - Gloucester
Thursdays - Evesham

Book in now: https://app.grafonotes.com/intake/UUAPKY

📍GOAT Fitness, Evesham, Broadview Farm, WR11 4TG

Changed my training approach this week to look after myself after picking up a ni**le from Saturday’s game. I spent my week focusing much more on keeping pain at bay and making sure I am ready for the next game rather than pushing through, constantly worrying about being able to lift more and run faster. (Which I know a lot of you do 👀)

IT DOESN’T MATTER HOW MUCH YOU CAN LIFT OR HOW FAST YOU CAN RUN IF YOU’RE NOT AVAILABLE FOR MATCH DAY

The exercises I worked through to help relieve my knee pain:

✅️ Slouch 2 x 5 e/s - putting my weight through the ball of my lead foot, relaxing my upper body and focusing on pushing up through my foot and my hips, activating my posterior chain

✅️ Single leg hamstring, foot elevated hamstring thrusts 2 x 10 e/s - pushing through the feel, working through the full range of motion loading into hamstrings and glutes

✅️ Split squat, adductor focussed iso 3 x 15s e/s - working hard to push through my lead foot not just hold a split squat position to keep the activation in my lead quads, whilst also working to keep my leg inline against the band trying to pull me out, getting my adductors working to help stabilise from the medial knee

✅️ Hip hitches 3 x 10 e/s - isolating the lateral hip and encouraging good movement through the pelvis. Really easy to let the quads and back take over with lateral control of the lower limb so this is a great exercise to keep everything honest

✅️ Elevated wall hamstring catches 3 x 6 e/s - working on leg turn over speed but also speed of contraction of the hamstrings to catch the wall and stop your leg from slipping. A nice exercise to work on tendon health in the hamstrings as well as incorporating some core stability

2026 - The year of testing.

Testing is such an important part of improvement in training or rehab. If you don't know where you started, how do you know how far youve come?
It also gives you a better insight into what you need to work on.

Ive certainly found this, a few eye opening results from this testing session but its given me more direction and motivation.

This is something you can and should try to do on your own but it is a service that we provide and base a lot of our processes off. Come in to clinic, have a play with the gold standard equipment we have and found where you really are at the start of the new year.

&c