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Polaris Rehab & Performance 🏃Injury rehab for active people who’ve tried everything else

22/10/2026

Lots of people have pain and/or tightness in the front of their hip.

So they get told to stretch it.

Sometimes that’s helpful advice, sometimes it isn’t.

BUT to know whether it’s helping you or not
you should make sure that you’re actually moving your hip.

14/09/2026

The glute med is always blamed for a hip hike when walking.

But what if you’ve got that muscle super strong and still have a hip hike? đŸ€”

I’d check that your knee actually bends. Those ground reaction forces have to be dealt with somewhere, and if it’s not the knee doing it, it’s probably going to be the hip!

Of course it could be other things causing your hip hike, but this is the first thing I would check đŸ€

17/08/2026

This is a really nice way to start to improve stiffness at the foot and ankle if you’re not quite ready for things like pogos!

You want to be introducing these qualities as early as possible, and this is a nice way to do that without load being an issue.

13/08/2026

Bands are wonderful đŸ€©

I use them all the time to help clients learn how to execute an exercise properly.

THEN once they can do it, we can remove the bands, or even add them as resistance if you feel like it!

09/08/2026

I want to make sure I’m being clear here and don’t suggest this is the “root cause” and that by strengthening the right knee his ribcage and spine will stop feeling tight.

This is why I mentioned the importance of still training his ribcage and spine movement in his rehab.

HOWEVER, whilst the quad work isn’t the silver bullet that will solve everything. It is potentially the bottle neck that will limit progress if we don’t address it.

Your body is very smart and will avoid loading an area that it doesn’t feel safe loading.

Sometimes that doesn’t really affect things.

Other times it leads to things like this. So keep old injuries in mind, you never know if they could still be impacting things!

04/08/2026

If you always feel your low back when you deadlift, or do any other type of hinge, and never your glutes
this is probably why.

For almost all of my clients that complain about this, it’s because they’re moving their spine more than their hips.

So of course you’re going to feel it more.

Is it bad to move your spine? No.

Is it bad to feel your spine working? Also no.

But if your goal is to exercise your hips
you should make sure that’s the area you’re actually moving

31/07/2026

He had been working on his inversion for a few weeks before this, because he couldn’t even consciously create it at first!

But once we had access to it, this allowed us to begin integrating it into this toe-off position.

It worked very well, as you can see by his lovely foot shape!

Now he can continue to shift more weight back into that leg over time, and we’ll gradually build little movement bridges to work our way back to a normal ole calf raise.

Any questions, let me know!

30/07/2026

I see this with a lot of knee pain clients, but especially those who have had ACL surgery (particularly hamstring graft).

If your shin is always turned out, your outside hamstrings are working hard and your inside hamstrings aren’t doing much at all.

It also impacts the movement at your foot and hip, and can result in the knee not feeling great.

So learn to get that shin rotating in, especially if you had a hamstring graft for your ACL surgery!

21/07/2026

Strength alone is not enough!

If you haven’t taught your body how to use that strength at speed, do not assume it will automatically know how.

Speed is a great tool to expose your weaknesses.

Make sure you train it before returning to your sport.

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Dronfield
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