Sam.Prehab

24/05/2026

Stop Stretching Your Calves Like This For Heel Pain
The slant board calf stretch is one of the most commonly prescribed stretches for heel pain…

But here’s the problem.

It doesn’t take into account the relationship between:
* the foot
* the heel
* and tibia positioning.

What I commonly see is this:
People end up “dumping” into the midfoot while the heel stays stuck in inversion (external rotation).

Instead of the heel (calcaneus) everting and internally rotating properly… the foot collapses without truly lengthening the plantar surface.

That’s why many people feel temporary relief…
…but the heel pain keeps coming back.

For the plantar surface to truly relax and lengthen, the heel needs to be able to express internal rotation first.

This helps:
* reduce pressure at the heel
* improve foot expansion
* and allow the whole foot to lengthen more effectively.

Honestly, 90% of clients I see with heel pain tell me:
“I’m constantly stretching but it never lasts.”

Instead, here’s 2 drills I’d start with first:
1️⃣ Calf rolling with a mobility stick
Roll toward the heel to help create expansion around the heel bone.
2️⃣ Plantar surface rolling
Roll the arch of the foot toward the heel to help improve plantar expansion.

THEN…
You need to learn how to hold onto that new heel position while translating the shin forward — so the heel can keep everting and the entire foot can truly lengthen.

If you want to learn the NEXT drill, comment:
“LENGTHEN” I’ll work on the next video to send it to you!

If you want help fixing your heel pain properly, comment:
“HEEL”
We’re currently offering a full heel pain consult + assessment for $49 (usually $399).

19/05/2026

14/05/2026

If your lower back keeps flaring up, you’re probably missing this.

You haven’t reduced the compression on your spine enough before jumping back into your activities.

That’s why just “treating the pain” never lasts.

Because sports, training, sitting long hours — all of these repeatedly can compress you. If your body can’t manage and share that load well, the flare-ups keep coming back.

And let’s be real…

Lower back pain = frustration, downtime, missed training, missed work — and nobody has time for that.

Here’s the process we use:

Step 1 — Reduce symptoms
Use mid-spine foam rolling to reduce top-down compression and help create more length & space through the spine.

Step 2 — Improve load sharing
Reconnect your lower limbs and core with movements like the foam roller wall squat so your body stops dumping stress into your lower back.

Think of it like maintaining a car.
Your body needs maintenance too — not just emergency repairs when things break down.

If you want personalised help for your back pain, DM “HELP” and we’ll send you the link to book your Consult & Assessment.

Promo now: $39 (U.P. $299)
hp

12/05/2026

Stop doing your wall sits like this for knee pain.

99% of the people I see with knee pain are doing wall sits wrong.

Here’s why.

Most people think the end position is what matters.

It’s not.

If you only feel your quads working — without feeling your tibialis anterior engage, or if your feet just feel like they’re jamming harder into the floor — you need to change how you’re doing it.

Here’s the key:

The process of getting into the wall sit is what matters most.

Why?

Because it helps you achieve 3 things your knees actually need:

• Proper foot contacts (especially accessing heel IR)
• Tibial internal rotation
• Pelvic internal rotation without dumping into anterior pelvic tilt

Most people miss at least one of these.

That’s why their wall sits become less effective — and sometimes even irritate the knees more.

Instead, focus on HOW you enter the wall sit.

Start by finding your sacral base against the wall.

Then establish proper foot contacts:
- 1st met head
- 5th met head
- Medial heel
- Lateral heel

Your heel contact should feel slightly heavier.

As you slide down, push your knees/shins forward FIRST.

Your sit bones should still stay stacked vertically under your hips — not shove forward.

Now you should feel:
- Quads engaging
- Tibialis anterior turning on
- Feet becoming heavy and grounded into the floor

That’s what you want.

A proper wall sit uses a bottom-up strategy to distribute load better through the limbs instead of constantly overloading the knees.

If you need personalized help for your knee pain, book a consult.

$39 assessment (usually $299).

Comment “knees”, we will send you the booking link ✅
hp

08/05/2026

Runner’s knee isn’t always a knee problem. 🏃‍♂️

Pain around the kneecap can often come from how your foot, shin and hip are working together when you run.

Your knee might be where you feel the pain, but it may not be where the issue starts.

If your physio, health professional, or practitioner hasn’t assessed or discussed this with you — you need this.

Don’t just rest, stretch, or push through it. Get the full chain assessed properly.

Book a consult with us today — $39 instead of our usual $299.

DM us “Runner” to get started.
hp

01/05/2026

3 things you’re NOT doing (but should) for your knee & back pain 👇

When it comes to knee or back pain, yes — there are many factors.

But if you’re someone who wants to stay active (and not just be told to “rest”), there are 3 low-hanging fruits most people overlook:

1️⃣ Asymmetry
Everyone is not symmetrical, everyone is bias to the right and these imbalances left vs right can quietly build up stress over time.

2️⃣ Mileage & Volume
Too much, too soon — or even just poor load management — can keep you stuck in pain.

3️⃣ Biomechanics
How you move matters, goes hand in hand with symmetry, movement inefficiencies can accumulate and put stress to joints.

🎥 Watch the video to understand how these might be affecting YOU.

If you actually want to fix your knee or back pain — without giving up being active, you need to address all 3 together.

💥 We’re offering a Consult & Assessment (U.P. $299) → Now $39

We’ll break down your movement and show you exactly what’s going wrong — and how to fix it.

Comment “ASSESS” and I’ll send you the booking link right away.

—hp

22/04/2026

Stop obsessing over glutes for your knee pain 👀

“Your glutes are weak” — probably the most common thing people hear.

Yes, glutes matter.
But no… strengthening them alone won’t magically fix your knee.

Let’s be real—if your glutes were truly that weak, you’d struggle to even walk, not train.

Here’s what most people miss 👇

Your body isn’t just one muscle group. It’s a system.

Look at your lower body:
- Calves & hamstrings → built more for stiffness + energy transfer
- Glutes → built more for force production

They all interact.

So what happens if:
You ONLY test glute strength
…but ignore how your feet, calves, and hamstrings are working together?

You miss the bigger picture.

Before chasing “stronger glutes,” you need to:
✔ Restore how your body absorbs force
✔ Improve how it produces force
✔ Reconnect the chain from feet → knee → hip

Glutes are sexy.
But the rest of your system matters just as much.

Let’s make EVERYTHING work — not just one muscle.

Comment “SEXY” if you want a proper assessment (not just another glute program) and we’ll show you what your knee actually needs.

🎯 Promo consult & assessment: $39 (U.P. $299)
hp

16/04/2026

This is something we hear all the time.

Clients come in saying:
“My physio told me my glutes are weak… I need to strengthen them for my knee or back pain.”

But here’s the problem…

They’ve been doing glute exercises for months—
and their pain?
Still there.

Sometimes… even worse.

Here’s what most people get wrong 👇

They’re looking at your body in isolation.

“Glutes weak → strengthen glutes” 🙃

Sounds logical.
But your body doesn’t work like that.

When your foot hits the ground, 🦵🏼
there’s a chain reaction that travels up your body.📈

We call this:
force absorption & deceleration

Your glutes aren’t just there to be “strong”—

They need to be able yield
and absorb force
like a parachute before producing force.

Now imagine this…

You take a step,
but your body can’t slow things down properly.

What happens?

👉 Your knees
👉 Your lower back

start picking up the slack.

So here’s the truth:

More glute strengthening
≠ less pain

In some cases…
it actually makes things worse
because you’re adding strength
without fixing how your body handles force.

And this?

It’s just ONE piece of the puzzle.

If you actually want to fix your knee or back pain for good,
you need a full movement assessment—not guesswork.

We’re currently running a $39 consult & assessment
(usually $299)

👉 Comment “GLUTES”
and I’ll send you the link.
hp

02/03/2026

You’re 28.
But your knees feel 58.

You avoid stairs.
You sit out of games.
You stretch every night.
You foam roll.
You ice.
You Google at 1am.

And you start wondering…

“Is this just ageing?”

It’s not.

Your knee just doesn’t tolerate load efficiently.

And that’s fixable.

Most people don’t need:
❌ More stretching
❌ More rest
❌ Another brace

They need proper assessment + learn how to move better + progressive loading.

If you’re tired of guessing, DM me “KNEES”.
Let’s work together ✅
hp

24/01/2026

Do you feel knee pain every time you climb stairs?

Does it stop you from doing the things you love—hiking, running, or even playing with your kids?

Maybe you’ve tried everything:
Physio. Chiro. Massage.
Yet the pain keeps coming back… 😤

Here’s the truth most people miss 👇
Knee pain isn’t just a knee problem.

In many cases, the real issue is how your lower limb aligns with your trunk.
When that alignment is off, your knee is forced to absorb and produce force inefficiently, leading to constant strain and compensation.

That’s why focusing only on:
• Strength
• Stretching
• “Tight muscles”

often doesn’t fix the problem long-term.

What actually matters is the structural integrity of your lower limb—
so your body can:
✔ Support your weight
✔ Absorb impact
✔ Produce force
✔ Move without pain

No compensation. No guesswork.

If you want to fix your knee pain at the root, not just manage symptoms—

👉 Book a consult & assessment with me via the link in our bio.
hp

21/01/2026

Do you have heel pain?

Does it stop you from doing the things you love—like running or hiking?
Or maybe the worst part is first thing in the morning, when putting your foot down feels sharp, tight, and painful for those first few steps.

If this sounds familiar, you’ve probably tried stretching your calves hoping it would help…
but the relief never lasts.

Here’s something most people don’t consider 👇
Your foot shape may be the real issue.

If you have a very rigid foot with a high, stiff arch—or even a sore, prominent bone on the top of your foot—your foot may not be absorbing force properly.

Over time, the muscles underneath the foot can become overworked and shortened.
This can create a foot that looks “high-arched” but lacks the ability to flatten, absorb force, and push off efficiently.
The result? Ongoing heel pain and constant compensation.

What to do first

Start by addressing the tissues keeping your foot rigid.

• Use a stick or firm object
• Roll from the mid-arch toward the heel
• 8–10 reps
• 3 sets

One key muscle we often target here is the quadratus plantae, which plays a major role in foot stiffness and heel pain.

What comes next

Once tension is reduced, we progress to active drills that teach your foot how to:
• Flatten under body weight
• Absorb force properly
• Access both pronation and supination for pain-free movement

This is how we help people move away from a rigid, painful foot and back to confident activity.

👉 If you’d like to learn how to do this properly, book a personalised consult & assessment with us and let’s get you started.
hp