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Dunford Rodill | Return-to-Play & Performance

@dunford.elevate

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I help athletes perform, recover, & return to sport⁣
Optimization • Injury Management • Return-to-Play⁣
Trusted by Olympic & pro athletes⁣
👇Let’s work

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by @dunford.elevate

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12

8 months ago

Tokyo Dreams, fulfilled. ⁣
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Grateful for the team @the_hayestack⁣
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Until next time, Tokyo⁣ 🇯🇵
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Arigatou gozaimashita⁣
ありがとうございました taken in Tokyo, Japan by @dunford.elevate

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25

a year ago

Eternally grateful for this 🇫🇷 🙏🏽⁣
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Experiencing this with the team makes it that much more special. ⁣ taken in Paris, France by @dunford.elevate

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57

2 years ago

What a time with the team! Perfect way to close out the season. Every experience teaches you something…this one reminded me that the ones who take the risk and chase the dream are usually the ones who get rewarded. ⁣
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Fortune favors the brave. 🏆⁣
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Ultimate Championship 2026 | Budapest taken in Budapest, Hungary by @dunford.elevate

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17

a month ago

London Days 🇬🇧 taken in London, United Kingdom by @dunford.elevate

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8

3 months ago

Monaco, so cute! 🇲🇨 taken in Monaco - Monte Carlo by @dunford.elevate

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22

3 months ago

First leg of the tour ✅ taken in Historic Hayward Field - Track Town USA by @dunford.elevate

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8

3 months ago

MayDays 🙏🏽 by @dunford.elevate

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12

4 months ago

Another key exercise in my hamstring rehab program ⬇️

The Hamstring Pulldown targets the hamstrings and lower posterior chain—and it can stay in your program from early rehab all the way to return-to-play, just with different intentions.

Early Phase
➡️ Promote early “mobility”
➡️ Introduce hamstring load through a tolerable range
➡️ Cycle between concentric, eccentric, and isometric contractions
➡️ Promote hip extension and proximal hamstring recruitment
➡️ Learn to control load

Mid-to-Late Phase
➡️ Progress load to develop strength
➡️ Transition into power production
➡️ Add velocity to challenge tissue tolerance

🔑 Key detail:
Keep a slight knee bend to improve hamstring recruitment and avoid shifting load elsewhere.

Comment “HAMSTRING” if you want a sneak peek of my hamstring management framework 👇 by @dunford.elevate

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5

7 months ago

Wake up your feet!⁣
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Your foot has a great amount of sensory nerves - so let’s take advantage of that!⁣
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The Neubie foot bath helps restore sensory input so the system can actually use the foot again.⁣
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But remember-⁣
⚡️ Input is step one⁣
🏃🏽‍♂️ Load is what makes it stick⁣
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Build the system, not just the symptom. by @dunford.elevate

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4

7 months ago

Read this ⬇️⁣
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Early rehab sets the foundation for how well (and how fast) you recover.⁣
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Here’s a simple framework with consistent results:⁣
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1️⃣ Reduce swelling⁣
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Not just ice.⁣
Support the lymphatic system to help move fluid and improve tissue recovery.⁣
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2️⃣ Restore ankle range of motion⁣
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Address soft tissue restrictions around the ankle so the joint can move properly again.⁣
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3️⃣ Restore foot motion⁣
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After a sprain, the foot often loses its ability to move through pronation and supination.⁣
Restoring this motion improves your foundation for loading and movement.⁣
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4️⃣ Introduce isometrics⁣
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Early isometrics help with:⁣
• symptom management⁣
• swelling reduction⁣
• muscle activation around the ankle⁣
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5️⃣ Progressively load the ankle⁣
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Gradual loading builds tissue capacity early in rehab.⁣
This can include balance work, strengthening, and loading in different positions.⁣
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Early rehab should follow a clear, scalable framework.⁣
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The goal isn’t just to get back —⁣
it’s to return stronger and more resilient than before.⁣
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Save this for your next ankle rehab. by @dunford.elevate

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9

7 months ago

Test the foundation.⁣
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Run this checklist on yourself or your athletes this week.⁣
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Find the limitation.⁣
Fix it.⁣
Re-test it.⁣
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Performance isn’t random.⁣
It’s built from the ground up. by @dunford.elevate

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3

8 months ago