Uprime

Uprime Welcome to UPRIME Online Rehab and Performance Training.

Our mission is to empower you with the knowledge, tools and support to reach your peak physical potential.

🏀 FREE INTRO TO BASKETBALL S&C CLASS 🏀We are running a free Intro to Basketball Strength & Conditioning class at Basketb...
30/06/2026

🏀 FREE INTRO TO BASKETBALL S&C CLASS 🏀

We are running a free Intro to Basketball Strength & Conditioning class at BasketballHQ!

This session is built for young hoopers who want to learn how to move better, get stronger, jump higher and build confidence in the gym the right way.

What we’ll cover:
✅ Basketball-specific strength movements
✅ Landing + jumping mechanics
✅ Speed + change of direction basics
✅ Injury prevention habits
✅ How to train like an athlete

📍 Location: BasketballHQ
💰 FREE for BasketballHQ members
💵 Non-members: $25
👥 Limited spots available (16 spots total)

Perfect for athletes wanting to start building a strong foundation for their game.

DM to secure your spot or book via the link in bio 🔗
*make sure to select “UPRIME x Basketball HQ” as the location and “classes”

Parents, school holidays are the perfect time to check where your basketball athlete is really at 🏀More games.More train...
26/06/2026

Parents, school holidays are the perfect time to check where your basketball athlete is really at 🏀

More games.
More training.
More pressure to perform.

But the question is…

Is their body actually ready for it?

The latest AIHW basketball injury data shows younger athletes are heavily represented in basketball injury hospitalisations, especially the 10–19 age groups.

That doesn’t mean we need to scare parents.

It means we need to stop guessing.

At UPRIME, our athlete testing/screening gives parents and athletes a clearer picture of:

✅ Jump power
✅ Landing control
✅ Strength
✅ Speed & acceleration
✅ Change of direction
✅ Left-right asymmetries
✅ Injury risk awareness

Your child might not need more random training.

They might need better data and a clearer plan.

If your athlete plays basketball on the Gold Coast or in Brisbane, school holidays are a great time to book in before the next term, rep season or training block kicks off.

Comment TEST or book online via the link in bio.

Let’s help your athlete stay available, develop properly and perform with confidence.

Youth basketball is booming in South East Queensland…More games.More trainings.More rep tournaments.More load on growing...
20/06/2026

Youth basketball is booming in South East Queensland…

More games.
More trainings.
More rep tournaments.
More load on growing bodies.

And that’s not a bad thing.

The problem is a lot of young athletes are doing more basketball than ever without actually knowing where their body is at.

No baseline.
No strength testing.
No jump testing.
No movement screen.
No return-to-play data.

That’s where athlete testing matters.

It helps parents, coaches and athletes understand what needs work before pain becomes a pattern.

Because youth athletes aren’t small adults.

Growth changes how they move.
Fatigue changes how they land.
Load changes how they recover.
Injuries change how confident they feel.

Testing doesn’t replace good coaching.

It gives better information so athletes can train smarter, progress safer and stay on the court longer.

Test. Track. Develop.

Comment “TEST” to book your athlete testing session.

Youth basketball is exploding in South East Queensland…But most young athletes still aren’t being tested.More games.More...
20/06/2026

Youth basketball is exploding in South East Queensland…

But most young athletes still aren’t being tested.

More games.
More rep basketball.
More tournaments.
More training.
More load on growing bodies.

The problem isn’t that kids are playing more basketball.

The problem is that many are playing more basketball with no objective data on strength, jump ability, landing control, asymmetries, or readiness.

Testing gives athletes, parents, and coaches a clearer picture of what’s actually going on.

Because if you’re serious about development…

You need more than guesswork.

Comment “TEST” to book your athlete testing session.

A lot of young hoopers are doing more than ever.

School basketball.
Club basketball.
Rep basketball.
Skills training.
Strength training.
Weekend tournaments.

But here’s the issue…

Many are never screened.
Never tested.
Rarely monitored.
And often return from pain or injury based on “how they feel.”

That’s not enough.

Youth athletes are still growing, adapting, and learning how to tolerate load.

More basketball is great.

But more basketball without monitoring is where problems start.

Comment “TEST” to book your athlete testing session.

Most basketball injuries don’t come out of nowhere.

They build from repeated jumping, landing, cutting, decelerating, fatigue, and growth-related changes.

For youth basketball athletes, the ankle and knee take a massive amount of stress.

Common issues include:

Ankle sprains
Knee injuries
Patellar tendon pain
Overuse injuries
Growth-related pain

Testing won’t prevent every injury.

But it helps identify who may need more strength, better control, improved mobility, or smarter load management.

That’s the difference between reacting late and catching things early.

Comment “TEST” to book your athlete testing session.

You can’t manage what you don’t measure.

Athlete testing can show:

Strength and power levels
Jump and landing asymmetries
Mobility restrictions
Fatigue and readiness changes
Growth-related movement changes
Return-to-sport gaps

For youth basketball athletes, this matters because their bodies are constantly changing.

One month they move great.

The next month they grow, lose coordi

🚨 Does your shoulder feel like it’s going to “slip out” when you shoot, tackle, lift, or reach overhead?You might be dea...
29/05/2026

🚨 Does your shoulder feel like it’s going to “slip out” when you shoot, tackle, lift, or reach overhead?

You might be dealing with Shoulder Instability.

Shoulder instability occurs when the ball of the shoulder joint doesn’t stay securely centered in the socket. This can happen after a dislocation, subluxation (partial dislocation), or from repetitive overhead sports like basketball, volleyball, swimming, and football.

🔍 Common Signs & Symptoms:
✅ Feeling like the shoulder is loose or unstable
✅ Pain with overhead movements
✅ Recurrent dislocations or “slipping” episodes
✅ Clicking, clunking, or catching sensations
✅ Reduced confidence during sport or training
✅ Weakness or loss of power

🧪 How We Assess It:
1️⃣ Detailed injury history
2️⃣ Range of motion assessment
3️⃣ Strength testing
4️⃣ Stability and apprehension testing
5️⃣ Sport-specific movement assessment
6️⃣ Return-to-sport testing when appropriate

🏋️ How We Treat It:
✅ Restore shoulder strength and muscle balance
✅ Improve rotator cuff function
✅ Build dynamic shoulder stability
✅ Progress plyometrics and power exercises
✅ Gradually expose the shoulder to sport-specific demands
✅ Develop confidence in high-speed and overhead movements

🏀 Return-To-Play Checklist:
✔️ Full shoulder range of motion
✔️ Minimal to no pain
✔️ Symmetrical strength compared to the opposite side
✔️ Passes upper limb power and stability tests
✔️ Tolerates contact (when relevant)
✔️ Completes sport-specific training without symptoms
✔️ Athlete feels confident returning to competition

The goal isn’t just getting you pain-free.

It’s making sure your shoulder can handle the demands of your sport when it matters most.

👇 Know someone dealing with shoulder pain or recurring shoulder instability? Share this with them.

📩 DM me “SHOULDER” to book a consultation or learn more about how we help athletes return to sport stronger and more confident.

Follow and .prime_ for more sports physiotherapy, rehab, and performance content

Achilles pain isn’t always “just tight calves.”Mid-portion and insertional Achilles tendinopathy are two different prese...
22/05/2026

Achilles pain isn’t always “just tight calves.”

Mid-portion and insertional Achilles tendinopathy are two different presentations… and managing them the same way can keep athletes stuck in pain.

⚡ Mid-portion Achilles Tendinopathy
Pain/stiffness usually 2–6cm above the heel bone
Common with running, jumping, and change of direction athletes

⚡ Insertional Achilles Tendinopathy
Pain directly at the heel attachment
Often aggravated by deep ankle dorsiflexion, hills, and compressive loading

Common symptoms 👇
1️⃣ Morning stiffness
2️⃣ Pain during acceleration, jumping, or landing
3️⃣ Tenderness to touch
4️⃣ Reduced calf strength/endurance
5️⃣ Pain that “warms up” then flares later

How we manage it at UPRIME 👇
✔️ Load modification (not complete rest)
✔️ Progressive calf strength work
✔️ Plyometric and tendon energy storage drills
✔️ Force plate + performance testing
✔️ Gradual return to running, sprinting, and jumping
✔️ Addressing ankle mobility, stiffness, and landing strategy

RTP Checklist ✅
▫️ Minimal morning stiffness
▫️ Symmetrical calf strength/endurance
▫️ Tolerating hopping + plyometrics
▫️ Sprinting and jumping without flare-up
▫️ Reactive strength restored
▫️ Confidence back in full-speed movement

The goal isn’t just pain reduction.
It’s returning you back to performance.

📩 DM “ACHILLES” if your tendon pain keeps coming back
💾 Save this for later
🏀 Share with a hooper or runner dealing with posterior ankle pain

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Gold Coast, QLD

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