Dan Rowe Sport Rehab

Quads tight and knees screaming after training? Foam roller leg extensions fix that fast.

Sit on the roller, extend one leg out straight, then slowly curl it back in. Keep your core braced and don’t let your back arch. 10-12 reps each side, 3 rounds.

This isn’t just a quad burner. It builds control through the full range of your knee, which means fewer niggles and better output when it matters — on the pitch, in the gym, wherever you push hard.

Small movement, big payoff. Add it to your prehab routine and thank yourself later.

Lateral banded steps: fire up the glutes, protect the knees, build the strength that keeps you on the pitch.

I explain why your lower back pain probably isn’t coming from your back at all. I talk about how inactive glutes are the real culprit in most cases—when your glutes aren’t firing properly, your lower back has to do all the work it was never designed to do. I share how treating the symptom (stretching and resting your back) doesn’t work when the actual problem is weak glute activation. I walk through a recent client example where one session of glute activation and hip control work eliminated months of back pain in just two weeks. The key takeaway: find the cause, not just the pain.

Banded glute kick backs are one of the simplest ways to switch on the muscle that’s meant to be doing the work — instead of your lower back picking up the slack.

3 sets of 15 each side. Slow and controlled. Squeeze at the top and hold.

If your back’s been taking the strain that your glutes should be handling, this is where you start fixing it.

One of the main reasons that I do this job is seeing people achieve their goals that they felt was miles away.

This doesn’t just give you that winning feeling but it gives me that winning feeling. And it’s one addictive feeling.

If you wanna get that feeling then come visit me down at the clinic and let’s start your journey

I talk about my journey from four years in professional football to clinical practice. After witnessing the personalized, 24/7 care elite athletes receive, I realized everyone deserves that same level of attention. I noticed a massive gap between what pros get and what the general public receives—generic treatment built around injuries rather than individuals. That’s why I went private and founded Downright Sport Rehab: to bring elite-level, tailored rehabilitation care to everyone, not just professional athletes.

Your back doesn’t just get sore for no reason, usually it’s not moving the way it should

Knee rolls are one of the simplest back mobility exercises going. Gentle rotation through the spine, no equipment, no gym needed. I use these with clients who come in locked up and struggling to move freely.

2 minutes on the floor and your back will thank you.

Why people often dismiss rehab as expensive, but the real issue isn’t cost—it’s accountability. Someone who rested a hamstring injury for three months with no improvement, but after eight weeks of paid rehab, returned to playing better than before. When you invest money in your recovery, you commit to doing the work, even on nights when you’d rather relax. A small investment in yourself now can save you months of lost time later, waiting and hoping an injury settles might cost you more in the long run.