Back2Fitness London

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Back2Fitness London We specialise in sports therapy, injury prevention, lower back pain rehabilitation, massage, acupuncture, dry cupping and Personal Training

15/10/2026

âś… From ACL reconstruction to return to play
👉 ACL surgery is just the beginning of the journey.

➡️ At Back 2 Fitness LDN, we support our ACL reconstruction clients every step of the way, from early post-operative rehabilitation and restoring knee mobility, to rebuilding strength, improving stability, developing explosive power and preparing for a safe return to sport.
👉 Every stage has a purpose. Every milestone matters. And every programme is tailored to the individual, because getting back on the pitch is about more than just recovering from surgery. It’s about building the confidence and physical capacity to perform again.

🛑 Had ACL surgery or preparing for your return to football?

📩 DM us “ACL REHAB” to discuss your rehabilitation journey and take the next step towards getting back to the sport you love.

đź“Ť Back 2 Fitness LDN | Greenwich, London

22/09/2026

Think you’ve trained your glutes from every angle? 🍑
👉 Try the Glute Slide.
👉 This isn’t your usual squat, lunge or hip thrust. The unstable sliding movement forces your lower body to work differently, challenging your glutes, hamstrings and core through a completely different range and angle.
➡️ The result?
A much greater demand on the posterior chain, and a burn you might not be used to!
👉 Our model .leah said she felt her glutes and hamstrings like never before after using it.

👉 That’s what makes so challenging: it takes a familiar lower-body movement and makes your muscles work in a completely different way.
👉 If you’re serious about building stronger, more functional glutes, this is definitely one to try.

👉 Want to experience the Glute Slide? DM me “GLUTES” and come give it a 20min FREE TRIAL at Back 2 Fitness LDN.

🛑 Train. Rehab. Recover.

11/09/2026

🛑 Your hips might be contributing to your back pain more than you think.
👉 If you work a desk job and spend hours sitting every day, your hips are constantly held in a flexed position. Over time, this can affect how well your hip moves, including hip internal rotation; the ability of your thigh to rotate inward.
➡️ Why does hip internal rotation matter?

👉 Your hips and lower back work together to help you move efficiently.
👉 When hip internal rotation is limited, your body may compensate by asking other areas, including the lumbar spine, to move more during activities such as:

• Squatting and lunging
• Walking and running
• Turning and changing direction
• Getting up from your desk
• Training in the gym
👉 Over time, reduced hip mobility combined with poor movement strategies and prolonged sitting may contribute to increased stress around the lower back.

🛑 The problem isn’t always where you feel the pain.

✅ In this video, I’m showing my client how to perform a banded supine hip internal rotation exercise to help improve hip rotational mobility and movement control.

âś… This is one part of a bigger picture: assessing the hips, pelvis, lumbar spine and how you move before deciding what needs treatment.

👉 Remember: not every case of back pain is caused by the back, and limited hip internal rotation doesn’t automatically mean it’s the cause of your pain.

🛑 Sitting all day? Your hips need movement.

👉 Don’t wait until back pain stops you from exercising.
➡️ Want to find out what’s really causing your back pain?

🛑 DM BACK PAIN or book your assessment at Back 2 Fitness LDN.

đź“Ť Greenwich, London
đź”— Link in bio

Train. Rehab. Recover.

03/09/2026

🛑 Your gluteus maximus isn’t just about building a bigger, stronger-looking backside. It’s one of the most powerful muscles in your body, and it plays a huge role in how you move every day.
👉 From walking, running and climbing stairs to getting up from a chair, lifting, jumping and sprinting, your glute max helps generate hip extension and power.
➡️ Why train your glute max?

âś… Everyday movement, helps you extend your hips and produce force when walking, climbing and lifting.

âś… Strength & power, a strong glute max contributes to better performance in running, jumping, acceleration and change of direction.

âś… Injury prevention, stronger glutes can help improve lower-limb control and reduce excessive load being placed on other structures during movement.

âś… Hip & pelvic control, helps stabilise the pelvis and control movement through the hips and lower body.

🍑 Shape & definition, progressive resistance training can build the glute max, contributing to a stronger and more developed posterior chain.

➡️ Here, we’re using the to challenge the glutes through controlled hip extension and single-leg loading.

👉 Train the muscle for what you actually use it for: MOVEMENT.

➡️ Want to build stronger glutes while improving how you move? DM “GLUTES” and let’s get you started.

🛑 Train. Rehab. Recover.

02/09/2026

🛑 After ACL surgery, the kneecap can become stiff due to swelling and scar tissue. Gentle patella mobilisation helps maintain movement, reduce stiffness, and improve knee mobility, supporting a smoother rehab journey
👉 In this video, I’m educating my client on how to safely perform patella mobilisation as part of their ACL rehabilitation.

✅ We’re working through:
➡️ Lateral → Medial
⬅️ Medial → Lateral
⬆️ Superior → Inferior
⬇️ Inferior → Superior
👉 These gentle movements can help maintain patellar mobility, reduce stiffness and support knee range of motion following surgery.
➡️ The goal isn’t just treatment, it’s teaching you how to take control of your own rehab.
🛑 Train. Rehab. Recover.

30/08/2026

🛑 ACL Rehab: Early Stage

➡️ Tore your ACL? Don’t make the mistake of thinking rehab starts with running and jumping.
👉 In the early stages, the priorities are much simpler, and incredibly important:

đź”´ Reduce pain & swelling
đź”´ Restore full knee extension
đź”´ Regain knee flexion
đź”´ Rebuild quadriceps activation & strength
đź”´ Rebuild adductor, abductor, glutes and calf strength
đź”´ Restore confidence, balance and normal walking

And yes, open-chain exercises can have an important place in ACL rehabilitation.

👉 Exercises such as seated knee extensions can be used progressively to target the quadriceps directly. The key isn’t avoiding open-chain work altogether; it’s choosing the right load, range, timing and progression for the individual and their surgical/clinical guidelines.

👉 For footballers, rebuilding the quad is essential, but so is restoring strength and control in the adductors, abductors, glutes and calves. These muscle groups are critical for stability, change of direction, sprinting mechanics and injury prevention. You need a knee that can eventually tolerate deceleration, cutting, sprinting, landing and contact, and that process starts with building a strong foundation.

🛑 ACL rehab isn’t about rushing back to football.
It’s about building your way back to football.

➡️ If you’re a footballer recovering from an ACL injury or surgery and you want a structured, sport-specific rehab programme, DM me “ACL” and let’s assess where you are and what your next step should be.

05/08/2026

❌ For months he had been standing with a noticeable hip shift, feeling stiff through his lower back and struggling with everyday movement.
👉 The first thing I did was assess why his body was compensating, looking at pelvic position, hip mobility, spinal movement, muscle imbalance, and weight distribution.
✅ Pain wasn’t the real problem ➡️ the movement pattern was.

👉 Using a combination of hands-on therapy, mobility work, corrective exercise, and movement retraining, we reduced the asymmetry and helped him stand much straighter.
✔️ Less pain ✔️ Better alignment ✔️ Easier movement ✔️ Feeling “balanced” again
âś… This is why I always assess the root cause before treating lower back pain.

04/08/2026

👉 Groin pain after a sprint, sudden change of direction, or a tackle? You might be dealing with an adductor strain.
👉 The adductor muscles run along the inner thigh and are responsible for bringing the leg toward the body, stabilising the pelvis, and helping control powerful football movements such as sprinting, cutting, kicking, and decelerating.
➡️ Common mechanism of injury: Most adductor strains occur when the muscle is placed under a high eccentric load, for example during a wide lunge, slide tackle, overstretch, rapid acceleration, or change of direction. The muscle is trying to contract while being lengthened, which is when it is most vulnerable.
In this rehab drill, we’re using the Glutes Slide to progressively reload the adductors while also challenging hip control and pelvic stability.
âś… A typical adductor rehab progression:
✔️Settle symptoms reduce pain and irritation
Restore mobility✔️comfortable hip range of motion
Isometric strength ✔️pain-tolerant adductor activation
Eccentric loading ✔️controlled lengthening strength
Dynamic control ✔️ lunges, slides, and change-of-direction drills
Return to sport ✔️sprinting, cutting, kicking, and football-specific loading
🔑 The goal is not just to make the pain disappear; it’s to rebuild the adductor’s capacity to tolerate the forces that caused the injury in the first place.
❌ A common mistake is returning to football too early because walking feels fine. Adductor strains often recur when strength and eccentric control haven’t been fully restored.
➡️ In this rehab drill, we’re using the to progressively reload the adductors while also challenging hip control and pelvic stability, through a controlled sliding movement. These exercises allows us to challenge inner-thigh strength, hip stability, and eccentric control while adjusting the range and load according to the athlete’s pain tolerance and stage of recovery.

📩 Struggling with groin pain or an adductor injury? DM “GROIN” for an assessment and a personalised rehab plan at Back 2 Fitness London. Let’s get you back to training and competing with confidence.

👉 Most people focus on training hard… but forget that recovery is what allows you to keep training hard.➡️ Assisted stre...
30/07/2026

👉 Most people focus on training hard… but forget that recovery is what allows you to keep training hard.
➡️ Assisted stretching helps: ✔️ Improve mobility ✔️ Reduce muscle tightness ✔️ Increase range of motion ✔️ Improve posture and movement quality ✔️ Decrease stiffness from training, work, or daily life ✔️ Help you feel looser, lighter, and move with less restriction
When your muscles and joints move better, exercises feel smoother, positions become easier to achieve, and your body can perform with less unnecessary tension.
Think of it like maintenance for your body. You wouldn’t drive a car for years without servicing it, so why expect your body to perform at its best without regular recovery work?
If you’re serious about your health, performance, longevity, and training, stretching and recovery shouldn’t be something you do only when you feel tight. They should be part of your weekly routine.
âś… Train. Recover. Repeat.
👉 Your body will thank you in the gym, on the pitch, and in everyday life.
📍 Greenwich, London 📩 DM “STRETCH” to book an assisted stretching session with Back 2 Fitness London..

We helped a Greenwich runner overcome IT band pain and get back to 5K parkruns in weeks - with a clear, personalised pla...
28/07/2026

We helped a Greenwich runner overcome IT band pain and get back to 5K parkruns in weeks - with a clear, personalised plan. I assessed movement, pinpointed mobility and strength gaps, used targeted manual therapy, and progressed loading through guided run-return stages. The result: reduced pain, improved stride, and a confident return to regular runs across Greenwich and nearby South‑east London. If you’re in Bromley, Beckenham, Forest Hill, Chislehurst, Greenwich, Blackheath or Bexleyheath and want a sports-focused approach that gets you moving again, visit https://wix.to/0IMk1Or to book. Ready to run pain-free? Book a consultation today.

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17. Telegraph Avenue. Enderby Wharf. Greenwich
Erith
SE100TG

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Monday 10am - 7pm
Tuesday 11am - 3pm
Wednesday 10am - 7pm
Thursday 10am - 7pm
Friday 9am - 12pm
3pm - 8pm
Saturday 10am - 7pm
Sunday 11:30am - 6pm

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