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- SPORTS INJURY REHABILITATION · LONDON COLNEY, ST ALBANS -

Recovering from a sports injury? Return stronger - not just pain-free.

Returning from injury to "not in pain" is not the same as returning to full performance. At The Sogunro Practice in London Colney, sports injury rehabilitation is led by Teejay Sogunro, who worked as Rehab Pilates Sports Therapist for Watford Football Club's Premier League first team between 2015 and 2018. The same methods used at elite level are available to every client in St Albans. Ample free parking on site.  Free Parking & Directions →

Book Your £85 Assessment 
Back Pain & Conditions→

Watford FC Rehab Sports Therapist

STOTT Pilates® certified

Osteolates Therapy

25 years professional · 35 years' experience

Free parking · M25 J22

£85 Movement assessment - Identifies exactly where strength and movement need to be rebuilt

2 Premier League experience -Rehab Pilates Sports Therapist for Watford FC, 2015–2018

2 World ranked athlete - Teejay competes at international Masters squash level himself

Free Parking on site  London Colney · 2 min M25 J22 →

Teejay spent 10 years seeing chiropractors, physiotherapists, osteopaths and orthopaedic specialists for the same back issues he now treats — and nobody ever explained why. That gap is exactly why Applied Pilates exists.

Teejay's Approach →

- UNDERSTANDING THE GAP -

Why "pain-free" isn't the same as "ready"

Most sports injury treatment stops once the pain has resolved. However, the muscle weakness, movement compensations, and reduced confidence built up during injury often remain. As a result, these unresolved deficits are exactly what cause re-injury once you return to sport.

Teejay knows this gap personally. For 10 years he lived with the same chronic back issues he now treats — visiting chiropractors, physiotherapists, osteopaths and orthopaedic specialists, and getting worse rather than better. In particular, none of them ever explained why it kept happening or what was actually causing it.

"Healing the tissue gets you out of pain. Rebuilding strength, control and confidence gets you back to performing. For ten years, every specialist I saw stopped at the first one — and never told me why."

That experience is why he built his professional career around understanding what was actually going on, not just treating the symptom. Therefore, every client's programme addresses the injury itself and the compensations and weaknesses that developed around it — the part most rehabilitation misses entirely.

All conditions we treat→

Common sports injuries we support

Each injury requires a different rehabilitation sequence — which is why a thorough assessment matters before any treatment plan begins.

SPINAL Facet joint capsule bruising -Often from impact or sudden rotation in sport, frequently sending the back into protective spasm. See facet joint page →

NERVE Sciatic nerve impingement - Often arising from a sporting injury rather than degeneration. See sciatica page →

SOFT TISSUE Glute & QL trigger points - Common in racket sports and running, frequently driving back, hip and referred leg pain that mimics other conditions.

SPINAL Pars defect - A stress fracture in the vertebra, common in sports involving repeated hyperextension such as fast bowling, gymnastics and squash.

ℹ Particularly predisposed sports: golf, tennis, badminton, padel, netball, hockey, CrossFit and HYROX all involve repeated rotation, sudden directional change, or high spinal load — exactly the movements that drive these four injury patterns. If you play one of these sports and have recurring back, hip or leg pain, it is worth investigating specifically.

Sports Injury Rehabilitation in London Colney, St Albans

Sports Injury Rehabilitation in London Colney, St Albans

- TESTED AT THE HIGHEST LEVEL -

Methods trusted by Premier League athletes

Teejay's approach to sports injury rehabilitation is not theoretical. Instead, it is the same approach relied upon at Premier League level, and the same approach he applies to his own competitive performance.


PROFESSIONAL & PERFORMANCE BACKGROUND

Rehab Pilates Sports Therapist - Watford Football Club 2015–2018

Between 2015 and 2018, Teejay worked with Watford FC's Premier League first team, junior players and match officials on home match days. In other words, the same Applied Pilates and rehabilitation methods used with clients at The Sogunro Practice in St Albans were relied upon at the highest level of English football.

PL

Watford FC - Premier League, 2015-2018

England

Representative Over-60s Masters Squash Team

Top 32

World ranking Over-60s Masters Squash 2024

25+

Years working with elite & recreational athletes

Read Teejay's full sporting background →

- THE CRITICAL DISTINCTION -

Why returning too early leads to re-injury

Sports injury rehabilitation is not linear. In particular, the final stage cannot be rushed. Skipping the load and confidence-building phase is one of the most common causes of repeated injury.

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Returning to sport once pain-free

Pain resolving does not mean strength, control and confidence have fully returned. However, this is exactly when most people consider themselves recovered. Returning to sport at this stage significantly raises re-injury risk.

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Ignoring movement compensations

Injuries frequently cause compensatory movement patterns elsewhere in the body. In particular, these patterns often go unnoticed without a thorough assessment. Left unaddressed, these patterns become the cause of the next injury.

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Skipping load and power training

Sport demands explosive, multidirectional movement. However, rehabilitation that stops at gentle exercise leaves you underprepared for this. Rehabilitation that stops at gentle exercise leaves you underprepared for the actual demands of competition.

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Generic return-to-play timelines

Fixed timelines ignore individual variation in healing and confidence. Therefore, progression should be based on what your body demonstrates, not the calendar. Progression should be based on what your body demonstrates, not the calendar.

ℹ Please note: Teejay Sogunro is not a physiotherapist, osteopath, or chiropractor. Applied Pilates and Osteolates Therapy are movement-based rehabilitation services that complement — not replace — medical and physiotherapy care. If you are under active treatment for an acute injury, please consult your medical team before booking.

- THE TREATMENT PATHWAY -

A complete return-to-sport pathway

Sports injury rehabilitation progresses through clear stages. With the right approach at each one, most clients return not just pain-free, but genuinely ready to perform.

01

EARLY PHASE 

Pain relief & tissue preparation - In the early stage, Osteolates soft tissue treatment manages pain, swelling and tissue restriction. As a result, the injured area is prepared safely for the controlled movement to follow.

02

REBUILDING PHASE

Controlled strength & movement quality - Applied Pilates rebuilds strength and control on the full STOTT apparatus. Specifically, load can be adjusted precisely. Because of this, compensations developed during injury are identified and corrected, not just carried forward.

03

RETURN PHASE

Power, confidence & return to sport - As strength returns, the programme progresses towards the explosive, multidirectional demands of your specific sport. As a result, you return ready for the real demands of competition. Therefore, you return not just pain-free, but confident and genuinely match-ready.

WHY THE FULL APPARATUS MATTERS

The Reformer and Cadillac allow load to be adjusted in small, precise increments. In particular, this precision is what generic gym equipment cannot replicate. As a result, strength can be rebuilt progressively and specifically, rather than relying on generic gym exercises that may not target the actual deficit. Full apparatus studio →

BUILT FROM ELITE SPORT EXPERIENCE

The same rehabilitation principles used with Watford FC players between 2015 and 2018 continue to be applied to every client today, regardless of level. As a result, recreational athletes receive the same quality of rehabilitation as elite professionals.

"I don't just want clients pain-free. I want them confident enough to go back and play exactly how they did before — or better." TEEJAY SOGUNRO

- LOOKING FOR HELP? -

Sports injury rehabilitation
in London Colney, St Albans

If you are searching for any of the following, our integrated Osteolates and Applied Pilates approach offers a structured, performance-informed solution.

✓ Sports injury rehabilitation St Albans ✓ Golfer's back pain treatment St Albans ✓ Tennis & padel back injury Hertfordshire ✓ HYROX & CrossFit back pain physio alternative ✓ Back spasm treatment after sport ✓ Hockey & netball back injury St Albans ✓ Trigger point treatment glutes St Albans

- CLIENT RESULTS -

What St Albans clients say about returning to sport

★★★★★ Google Reviews · London Colney, St Albans · 4.9 from 117 reviews

★★★★★ 

BACK SPASM FROM SPORT

"My back kept going into spasm after squash. Teejay identified facet joint bruising nobody else had picked up on and built a programme around it. It hasn't recurred since."— PAUL BURROWS. ·BOEHAMWOOD

★★★★★ 

10 YEARS ATTENDING

"I have been going to The Sogunro Practice for the past 10 years, doing Applied Pilates twice a week. It makes a huge difference to my overall health, strength and balance." — RACHAEL CHRESWICK· ST ALBANS

★★★★★ 

KNEE LIGAMENT INJURY

"After my knee injury I was scared to play squash again. Teejay's programme rebuilt my confidence as well as my strength. I'm playing at my old level now." — GREG TAYLOR · BUSHEY

Read all client reviews→

- GETTING STARTED -

Three steps to a complete return

Every client begins the same way — with an honest assessment of exactly where strength and movement need to be rebuilt. As a result, the rest follows naturally from there.

01

Movement Assessment

£85

60 min 1-to-1 with Teejay. We assess strength, movement quality and compensations to build a programme suited to your sport and injury.

Book Assessment→

02

Osteolates + 1-to-1

From £65 + £86/session

Osteolates soft tissue treatment alongside personalised 1-to-1 Applied Pilates, rebuilding strength progressively and safely.

View Prices →

03

Small Group Membership 

From £129/month

Once full strength and confidence return, small group membership maintains performance long term. Maximum 7 clients.

View timetable→

Call Teejay directly
Book Your £85 Assessment 

 07734 578959 info@thesogunropractice.co.uk

- WHY TRUST TEEJAY SOGUNRO WITH YOUR HIP OR KNEE PAIN -

✓ STOTT PILATES® Full Comprehensive Certified ✓ YMCA Professional Fitness Instructor ✓ Qualified Sports Therapist ✓ Trigger Point Dry Needling ✓ Studied BSc (Hons) Osteopathy - Middlesex University ✓ Registered Healthcare Practitioner ✓ 25 years professional · 35 years' experience with these injuries ✓ England Over-60s Squash Representative

View full credentials and professional background→  Video about Back Pain & Pilates→

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CONDITIONS HUB
Back Pain St Albans
Sports injuries and all MSK conditions treated at The Sogunro Practice.
All conditions →

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PRICING
From £85 assessment
Assessment £85. Osteolates from £65. 1-to-1 from £95. Group membership from £129/mo.
All prices →

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RELATED CONDITION
Hip & Knee Pain
Ligament and joint injuries common in sport, including knee instability.
Hip & knee pain →

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LOCATION
London Colney, St Albans
Free parking. Unit 5, Hertfordshire Business Centre, AL2 1JG. 2 min M25 J22.
Directions & map→

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TREATMENT METHOD
Osteolates Therapy
Soft tissue treatment for the early phase of sports injury recovery. From £65.
Osteolates therapy → 

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EXERCISE METHOD
Reformer & apparatus
Precise, progressive loading for athletic strength and confidence rebuilding.
Apparatus studio →

- RELATED PAGES AND INFORMATION -

- COMMON QUESTIONS -

Questions about sports injury rehabilitation

Is my sport more likely to cause these injuries? Yes, certain sports carry a higher risk. Golf, tennis, badminton, padel, netball, hockey, CrossFit and HYROX all involve repeated rotation, sudden directional change, or high spinal load. As a result, players of these sports are particularly predisposed to facet joint capsule bruising, pars defect, sciatic nerve impingement, and glute or QL trigger points. If you play one of these sports and have recurring back, hip or leg pain, it is worth getting it assessed specifically.

Did Teejay work with Watford Football Club? Yes. Between 2015 and 2018, Teejay worked as Rehab Pilates Sports Therapist for Watford Football Club's Premier League first team, junior players, and match officials on home match days. The same Applied Pilates and rehabilitation methods used at the club continue to be applied to every client at The Sogunro Practice in St Albans. Read Teejay's full background →

I'm not an elite athlete. Is this rehabilitation right for me? Yes. The same rehabilitation principles used with Premier League players are applied to every client, regardless of level. Whether you play recreational football, squash, or simply want to return to running, the assessment and approach are equally thorough.

My pain has gone. Why would I still need rehabilitation? Pain resolving is only the first stage. Strength, movement control, and confidence often take longer to rebuild — and returning to sport before they have fully recovered is one of the most common causes of re-injury. A movement assessment identifies exactly what still needs rebuilding.

How quickly can I return to my sport? This depends on the injury, its severity, and how your body responds to rehabilitation. Rather than following a generic timeline, progression is based on what your strength, control and confidence demonstrate at each stage. This individualised approach is safer and often faster than rigid return-to-play schedules.

How much does sports injury rehabilitation cost in St Albans? All new clients start with the £85 movement assessment. After that, Osteolates Therapy sessions are from £65, 1-to-1 Applied Pilates sessions from £95, and monthly group membership from £129. Full prices and membership options →

Where is the studio | practice and is there parking? The Applied Pilates Centre. Unit 5, Hertfordshire Business Centre, Alexander Road, London Colney, St Albans, AL2 1JG. Ample free parking on site. 2 minutes from M25 junction 22. 10 minutes from St Albans, Brick Wood, How Wood, Radlett, Chiswell Green, North London and Hatfield. Map and directions→

- READY TO RETURN STRONGER? -

From rehabilitation to ready.

Your £85 movement assessment is a 60-minute 1-to-1 with Teejay — the methods trusted at Premier League level, applied to your recovery. He'll explain exactly what's needed to get you back, with confidence. Ample free parking on site.  Free Parking & Directions→

Call Teejay directly
Book Your £85 Assessment 

 07734 578959  info@thesogunropractice.co.uk

The Sogunro Practice · Applied Pilates & Osteolates Therapy, London Colney · St Albans · Hertfordshire · Free parking on site

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