1
Calm
Settle it down
Pain and swelling settling. Gentle range, easy isometric holds, walking or cycling within comfort, and keeping everything else strong. Usually physio-led; we join in when they agree.
Every programme, four stagesWhich stage am I in?
Injury rehab · Bridgend since 2018
After the physio, not instead.
Rehab-trained personal trainers on Nolton Street for the long middle of recovery: after your physio, GP or surgeon has assessed it, through four tested stages, back to the sport, the job or the stairs.
Not assessed yet? A new injury needs a physio, GP or minor injuries unit first. Practices we work with.
Stage 2: LoadSlow split squats, week three
After the physio, not insteadWe train you once a physio, GP or surgeon has assessed the injury, and we work to their notes. If nobody has looked at it yet, that comes first.
Four stages, one at a timeCalm, Load, Build, Return. You move on when the tests say so, not when the calendar does, and you can see where you are.
We write backWith your consent, your physio gets a short update every four weeks: what we did, how you responded, and what we would do next.
Qualified for thisLevel 4 rehab-trained personal trainers with sports rehabilitation backgrounds, first aid and insurance (placeholders on this demonstration site).
The stages
Four stages. Tests, not dates.
2
Load
Start asking it to work
Light, slow strength work for the injured area, two or three times a week, with a simple traffic-light pain rule. Most people who come to us start here.
3
Build
Get properly strong
Heavier strength, single-limb work, more volume. The injured side catches up with the other. Tests at the end decide when you move on.
4
Return
Back to the thing you do
Speed, impact, change of direction and the demands of your sport, job or life, rebuilt step by step until you are doing it for real.
Rehab
Six programmes, each priced.
Post-physio rehab training
Discharged by your physio with a sheet of exercises and not sure how to keep going? We pick up where they left off: their notes, your goals, and a plan through Load, Build and Return, one to one in the studio, with a short update back to them every four weeks.
£55 for the first session of an hour, then £45 for 45 minutes, or eight for £320.
ACL return to sport
The long middle and end of ACL rehab: strength, single-leg control, landing, cutting and sprinting, built stage by stage with hop and strength tests your surgeon or physio can read, and a return-to-sport decision made with them, not by us alone.
£540 for the twelve-session return-to-sport phase with testing at the start and end, or £45 a session.
Back pain strength
For people whose low back pain has been assessed by a GP or physio and who have been told to keep active and get stronger: a gradual strength programme with lifting, carrying and the movements you avoid, done slowly, and a plan for flare-ups.
£55 first session, then £45, or eight for £320.
Shoulder rehab
Strength and range for shoulders after a physio has assessed them: rotator cuff problems, recovery from frozen shoulder, after a dislocation or surgery. Bands, cables and light weights at first, then pressing, pulling and carrying, and the overhead reach back.
£55 first session, then £45, or eight for £320.
Runners' injury rehab
For runners with an assessed injury: the strength work that running needs and rarely gets (calves, hips, single-leg control), a walk-run return built on time not pace, and the Saturday return-to-run group on the Bridgend recreation ground track.
£55 first session, then £45, eight for £320.
Pre-surgery prehab
Getting as strong and as ready as you safely can before a planned knee, hip or shoulder operation: strength around the joint, getting up and down from a chair and the floor, the exercises you will do afterwards learnt in advance, and a home set-up for the first weeks.
£240 for six sessions over three to six weeks before surgery, or £45 a session.
How we work
Four rules for every client.
We never diagnose
Diagnosis belongs to physios, GPs and surgeons. We read what they found, ask what they want, and train you to it. If something changes, we send you back to them.
Tested, not guessed
Each stage ends with simple tests: a single-leg squat, a hop, a hold, a timed carry. Pass them and you move on; if not, we know which bit to work on.
Pain is information, not a target
Some discomfort is normal in rehab; sharp or rising pain is not. We use a simple traffic-light rule every session and adjust there and then.
Back to what you love
The aim is the five-a-side, the parkrun, lifting the grandchildren, the shift at work. We build the last stage round the thing you want back.
What it costs
Every price, before you book.
First session
60 minutes£55
History, your physio's notes, movement tests, your stage and the plan.
Session
45 minutes£45
One to one in the studio. Eight for £320.
ACL return phase
12 sessions£540
Strength to sprinting, with testing at the start and end shared with your physio.
Prehab
6 sessions£240
Before a knee, hip or shoulder operation, with your surgeon's or GP's agreement.
Return-to-run group
Saturday 9am£12
Forty minutes for runners in the last stage, with Ffion.
Physio update letter
every 4 weeksIncluded
Included with any block, with your consent.
- Eight sessions£320
- Two-person sessions (same injury stage)£60
- Re-test only£30
- Cancel 24 hours aheadno charge
- Insurance receipts and notesincluded
- Home exercise plan on paperincluded
Working with your physio
One plan, not two people guessing.
Bring your discharge letter or notes, or we ask for them with your consent. We train to your physio's limits, and every four weeks they get a short update: what we did, how you responded, what is next. Eleven physio and GP practices around Bridgend refer to us.
- 8years on Nolton Street
- 11physio and GP practices that refer to us
The trainers
Owain and Ffion.
Owain Jenkins
Founder, rehab trainer
Owain spent twelve years working in sports rehabilitation with rugby clubs in the Ogmore and Llynfi valleys before opening Back on Track in 2018, after noticing how many people were discharged by an overstretched physio with a sheet of exercises and nobody to do them with. He runs the ACL and back pain programmes, writes the four-weekly letters to physios, and has a rule that nobody moves to the next stage until the test says so.
Sports rehabilitation degree (placeholder), Level 4 low back pain and Level 3 personal trainer (placeholders), first aid
Ffion Davies
Rehab trainer, runners and shoulders
Ffion ran for Bridgend through school, tore her ACL at twenty-two and spent eighteen months getting back, the last six with a trainer who understood rehab. She joined Back on Track in 2020 and runs the runners' rehab, shoulder rehab and the Saturday return-to-run group. She is the one who will make you do the boring single-leg work properly.
Level 3 personal trainer, exercise referral and Level 4 rehab (placeholders), run leader award (placeholder), first aid
Clients
What clients say.
Reconstruction in January, discharged by the hospital physio in April with a sheet. Owain took it from there: strength, hopping, the testing every month sent to my physio. Back playing in October because the numbers said so, not because I was bored.
Two years of a bad back and a GP who said keep moving. I did not know how. Starting with a broom handle and a box felt daft; eighteen weeks later I deadlifted more than I weigh and dug the whole allotment.
Sixty-three, rotator cuff, could not reach the top cupboard. Ffion was patient and precise and never let me skip the boring band work. I can hang the washing out again and swim a length of front crawl.
Questions before a first session
Are you physiotherapists?
No. We are rehab-trained personal trainers. Physios, GPs and surgeons diagnose and treat; we train you through the later stages, working from their notes and sending them updates.
Do I need to see a physio first?
Yes, or a GP or surgeon, for any new or recent injury. If nobody has assessed it, the referrals page lists practices we work with.
Which stage am I in?
The stage checker gives a rough idea from the area, your pain today and whether you have been cleared. We confirm it properly at the first session.
How long does rehab take?
It depends on the injury and on you. Most people come for eight to sixteen weeks; ACL and shoulders are often longer. We will give you an honest range, not a promise.
What if it hurts during a session?
Some discomfort is normal; sharp, spreading or rising pain is not. We use a simple traffic-light rule and change the session there and then.
Can I claim it on insurance?
Some health insurers cover rehab training when a physio refers you. We provide itemised receipts and session notes; check your policy first.
After the physio, the long middle. We do that bit.
Book a first session: an hour, £55, with your physio's or GP's notes, simple tests, your stage and a written plan. If nobody has assessed the injury yet, we will tell you who can, and the referrals page lists practices we work with.