Hercules Performance and Physical Therapy

That text came in after a training session. Months of work, and it finally clicked.

This is what return to sport actually looks like. Not one perfect day, but a string of them. Sore from training, not from injury. Times improving. Zero pain where it used to live every single run.
The goal was never just to get back on the road. It was to get back better, and to stay there.

Follow for rehab, performance, and longevity tips.

DM us "REBUILD" if you have been dealing with an injury that keeps holding you back from your sport or training.

Hip impingement is one of the most mismanaged injuries in sport. This is the protocol that actually fixes it.

Most athletes either rest and hope it goes away, or they push through and wonder why it keeps flaring up. The answer is rebuilding hip mobility in all directions, restoring single leg stability, and reloading the joint progressively through pain free ranges. This is phase three of our FAI rehab protocol, built for baseball players, sprinters, and any athlete dealing with a hip that keeps pinching or flaring.

If Byron Buxton had three episodes in one season on the same hip, the lesson is clear. Managing symptoms is not the same as fixing the problem.

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DM us "REBUILD" if you are dealing with hip pinching, front of hip pain, or an impingement that keeps coming back.

Years of knee pain after multiple surgeries does not have to be your forever.
This athlete came in dealing with chronic pain from previous ACL surgeries. Squats felt impossible. Stairs were a problem. Now they are loading single leg, hitting full depth, and doing reverse nordics without pain for the first time in years.

This is what happens when rehab actually addresses the root of what is limiting you instead of just chasing symptoms.

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DM us "Discovery Call" if your knee has not felt right since surgery and you are ready to finally fix it.

If you had shoulder surgery and you are not sure what you should actually be doing in the gym right now, this is for you.

Most shoulder rehab programs are either too aggressive too early or they keep athletes stuck doing bands and pendulums for months longer than necessary. This is the exact protocol we use at weeks 12 through 20 after a labrum and rotator cuff repair. Progressive loading, structured by phase, built for athletes who want to come back stronger than before.

Built for hockey players, overhead athletes, and anyone coming back from shoulder surgery.

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DM us "REBUILD" if you are post surgical or dealing with shoulder instability and need a real plan.

That is not a small number. That is a completely different life.
This client came in still dealing with shoulder catching and clicking, pain that had been hanging around for months before they found us. They had actually been doing their own version of scapular angels on their own, trying to figure it out. After working through the real mechanics behind it together, they went from constant discomfort to 90 to 95% better.
Still cleaning up the last bit of it. But this is what the process looks like when someone commits to actually fixing the problem instead of working around it.

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DM us "REBUILD" if your shoulder has been clicking, catching, or just not feeling right and you want to know what is actually going on.

Groin injuries are the most under-rehabilitated injury in sport. This is how you actually fix one.

Most athletes either rest it and hope for the best, or they push through and wonder why it never fully heals. The answer is structured, progressive loading through a pain-free range, starting from isometrics and building from there. This is the exact protocol we use for weeks two through six of a chronic adductor strain.

Built for soccer players, runners, and any athlete dealing with a groin that just will not go away.

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DM us "REBUILD" if you have a groin or adductor injury that has been lingering for weeks or months.

This is what slow and steady actually looks like.

First run of real length since ACL surgery. A 5 minute run followed by a 1 minute walk does not sound like much but for an ACL return it is exactly where you want to be. The goal at this stage is not fitness. It is teaching the knee that running is safe again, building load tolerance one session at a time, and letting the graft mature under real demands.

No issues. No pain. That is the whole win right now.

Follow us for rehab, performance, and longevity tips.

DM us "Discovery Call" if you are working through an ACL recovery and want a team that takes the long game seriously.

Late-stage ACL rehab is where most athletes get hurt again. Here is exactly how we train through it.

Somewhere around months five through nine, rehab shifts from building strength to rebuilding how your body reacts under real athletic demand. Cutting, decelerating, single-leg power output. This is the phase that feels exciting because you finally feel like an athlete again, and it is also where reinjury risk is highest if you rush it or skip the testing.

Built for athletes in late-stage ACL rehab and the coaches and clinicians working with them.

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DM us "Discovery Call" if you are navigating ACL recovery and want a return to sport plan built around your sport and your timeline.

http://3.62 miles. Soccer fields. Post ACL surgery. No pain.

That is what the process looks like when you do the work and trust it. Run/walk intervals, building back week by week, and this athlete is already pushing the progression forward on their own terms.
Recovery is not always linear, but progress is real when you stay the course and follow the right plan.

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DM us "Discovery Call" if you are working through an ACL or lower body injury and want a clear plan to get back to your sport.

Phase 3 is where everything starts to come back, but only if you build it right.

A first rib stress fracture is one of the most misunderstood injuries in baseball. It is not one bad play. It is thousands of max-effort swings loading a bone that ran out of time to recover. Getting back to hitting after one means earning every phase. This is Phase 3, the progressive return to rotational loading, right before full batting practice progressions begin.
Built for pitchers, hitters, and rotational athletes coming back from rib or thoracic injury.

Follow for rehab, performance, and longevity content.

DM us "Discovery Call" if you are an athlete working through a rib, shoulder, or thoracic injury and need a return-to-sport plan built around your actual timeline.