Recovering from an injury — whether it’s a sports-related strain, a long-standing back issue, or post-surgery rehab — can feel like starting from scratch. The fear of re-injury, loss of mobility, or doing the wrong exercise often keeps people from returning to fitness.

But with the right approach and expert guidance, you can rebuild strength, restore movement, and regain confidence — safely and effectively.

At Core and More, our Clapham-based personal trainers specialise in post-injury fitness and pain-aware programming, helping you come back stronger without pushing too far, too fast.

Why Post-Injury Fitness Needs a Specialist Approach

If you’ve had an injury, you already know: not all workouts are created equal. Generic plans from apps or bootcamps might ignore your limitations or worse — risk setting you back.

Here’s why working with a qualified personal trainer Clapham makes all the difference:

• Corrective exercises to rebuild strength and mobility

• Safe progressions based on your current capabilities

• Targeted support for joint stability, posture, and flexibility

• One-on-one attention to spot issues before they become setbacks

• Collaboration with physios or healthcare providers (if needed)

Your body deserves a smart, individualised plan — not punishment for being injured.

Common Injuries We Help Clients Recover From

We regularly work with clients in Clapham dealing with:

• Lower back pain or herniated discs

• ACL or meniscus injuries

• Shoulder impingements and rotator cuff tears

• Hip replacements or osteoarthritis

• Ankle sprains and instability

• Postural imbalances from desk-based jobs

• Postpartum recovery and pelvic floor issues

Our personal trainers are educated in functional training, injury adaptation, and progressive rehab strategies, ensuring your sessions are safe and effective.

How Personal Training Helps You Move Without Pain

Pain changes how you move — and over time, that compensation can create new issues. A personal trainer who understands the recovery process helps correct those patterns through:

✅ Movement Assessment

We identify muscular imbalances, weak links, and compensation patterns — so we know exactly where to start.

✅ Individualised Program Design

Your training plan is built specifically for you — not a copy/paste program.

✅ Controlled Progressions

We gradually reintroduce load, range of motion, and intensity based on how your body responds.

✅ Strength + Mobility Combo

We combine mobility work with strength training to build a balanced, pain-resilient body.

✅ Mindset Coaching

Recovering from injury can be frustrating. We help you rebuild confidence and patience every step of the way.

Case Study: From Back Pain to Strong Again

“After a disc issue kept me from training for months, I was nervous to start again. My trainer built a plan that strengthened my core and slowly reintroduced lifting. I’m now pain-free and stronger than before the injury.”
— Alice H., 41, Clapham North

“I had surgery on my shoulder and didn’t want to make it worse. My Core and More trainer gave me movements that helped me regain full range without setbacks.”
— Jacob L., 34, Clapham Common

What to Expect: Your Recovery Fitness Journey

Here’s how a typical post-injury training plan might look over 12 weeks:

???? Weeks 1–2: Stability & Mobility

• Focus on joint mobility and postural alignment

• Low-impact strength work and activation exercises

• Breathing, balance, and gentle movement

????️ Weeks 3–6: Foundation Strength

• Introduction to resistance training (bands, bodyweight, light weights)

• Core stability and safe movement patterns

• Gradual increase in range and complexity

???? Weeks 7–12: Functional Fitness

• Return to sport-specific or daily-life movements

• Stronger compound lifts with control

• Reintegrate cardio and performance elements as appropriate

Your plan will evolve as your body improves — always under expert guidance.

Is It Too Soon to Start Training Again?

Not necessarily. With clearance from your doctor or physio, many people can benefit from gentle strength and movement training within weeks of an injury or surgery.

Even if you’re:

• Still in physical therapy

• Working with pain medication

• Feeling nervous or weak

...we’ll meet you exactly where you are — and build forward from there.

A Holistic Approach to Healing

Recovery isn’t just physical. That’s why our personal trainers also support:

• Stress management strategies

• Sleep and recovery routines

• Mind-body awareness (especially for chronic pain clients)

• Nutrition tips to support tissue repair and reduce inflammation

Healing is about building a stronger, more resilient body and mind — not just avoiding pain.

We Work With Your Healthcare Team

Already working with a physio, chiropractor, or GP? Perfect.

We’re happy to communicate with them directly to make sure your training aligns with your treatment plan.

That collaboration means:

• Safer transitions from rehab to fitness

• Reduced risk of re-injury

• A smoother, more confident return to activity

Training Locations: Where You Want, When You Want

You can train:

• At home (we bring equipment if needed)

• Outdoors on Clapham Common

• In-studio if you prefer a controlled setting

• Online for flexibility while traveling or recovering at home

We adapt every session to your space, energy levels, and current condition.

Who Is Post-Injury Personal Training For?

Our services are ideal if you:

• Are newly recovered and unsure where to start

• Want to regain strength, mobility, or performance

• Experience recurring injuries or joint pain

• Feel anxious about reinjuring yourself

• Want support beyond just “getting by” — you want to thrive

Start Where You Are — Not Where You Left Off

Many clients tell us: “I’m frustrated because I’m not where I used to be.”

We get it. But recovery isn’t about going back — it’s about moving forward in a new, smarter way.

At Core and More, we focus on what you can do today — and build from there, step by step.

???? Ready to Rebuild, Safely?

If you're ready to move again — without fear, confusion, or pain — we’re ready to help.

Our personal trainer Clapham are trusted by doctors, physios, and hundreds of locals for one reason: we train people, not injuries.

???? Book Your Free Injury Recovery Consultation

Let’s talk about your goals, your limitations, and how we’ll help you recover stronger than ever.

Core and More — your partners in pain-aware, performance-driven personal training in Clapham.