Dan Rowe Sport Rehab

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.

Most people do kettlebell swings wrong and then wonder why their lower back is sore after

It’s not a squat. It’s a hip hinge. The power comes from driving your hips forward, not lifting with your arms.

Get it right and you’ve got one of the best tools for building power, burning calories, and keeping your back healthy. Get it wrong and you’re just loading a problem.

Save this before your next session.

Most people sit all day then wonder why their hips feel like concrete.

This is seated hip flexion mobility — simple, no equipment needed (we used cones but a pillow works fine), and something you can do before training or just at your desk.

Your hips control everything: How you run, how you lift, how you feel at the end of a long day. If they’re not moving well, something else pays the price.

Save this and try it tonight.

I explain why self-diagnosing injuries through Google often leads to unnecessary worry. How clients frequently come to me convinced they have serious problems after searching online, only to discover their issues are much less severe. Understanding the root cause of your injury (not just treating the symptoms) can ease your mind and keep you in the game. Rather than just treating the injury itself, I treat the whole person to give you the complete picture.

Most people have never heard of heel digs.

Which is a shame — because they’re one of the simplest exercises you can do for your hamstrings.

You lie on your back, dig your heels into the floor, and create tension through the back of your leg without moving a single joint. That’s it.

But that tension? That’s your hamstring working. Isometrically. Under load. Without the risk of overdoing it.

It’s one of the first things I’ll give someone after a hamstring strain — but honestly, it’s also something almost anyone doing lower body work should have in their warm-up.

Simple. Underrated. Effective.

A client struggling with ankle pain for the last 5 months just managing the pain week by week to the point where it had stopped him from doing the sport he loved.

A few sessions with me where we worked on passive mobility and some strength of exercises as part of his rehab program caused a big shift within just 1 month.

They have returned back to playing the sport they loved and have been able to do so pain free, all within in just 1 month.

From just getting through to back feeling his best.

If this sounds like you, DM me the word CALL and let’s book you in for a free 15 minute consultation to see how I can help you.

Hamstring Floss

It’s the perfect exercise to add into your warm up, cold down or next day recovery. Hamstrings are an important muscle group in all sports so taking care of them is important.

Working the sciatic nerve helps reduces muscle compression on the nerve, boosts circulation to promote healing, and improves flexibility in the spine and hips.