Rehab plan
From injury to back in play
Pick your injury to see an example timeline for week 1, week 4 and week 8, then check what return to sport really needs.
This is an example plan. Every injury and every body is different, and an assessment decides your real plan.
Three stages
The pace is set by how your body responds, not by the calendar.
Week 1
Settle it
Protect the area, keep it gently moving and learn what to avoid.
Week 4
Load it
Strength and control work, a little harder every session.
Week 8
Return to it
Sport-style movements, then practice and play in small steps.
Pick your injury
Four common examples. Yours may look different.
Ankle
Ankle sprain
A twisted ankle with swelling that settles in the first days.
Week 1
Calm the swelling, walk as comfort allows and start gentle ankle circles.
Week 4
Single-leg balance, calf raises and short walks on uneven ground.
Week 8
Hops, side steps and change of direction at your own pace.
Back of the thigh
Hamstring strain
A pulled muscle at the back of the thigh, often from sprinting.
Week 1
Easy walking and gentle range of movement without sharp pain.
Week 4
Bridges, slow hamstring curls and light hinge work with a band.
Week 8
Building to fast strides, then sprints, in small steps.
Knee
Runner’s knee
Ache around the kneecap that builds with running, stairs or long sitting.
Week 1
Cut back what flares it up and keep moving within comfort.
Week 4
Step-downs, split squats and hip strength with a band.
Week 8
A walk-run plan that adds a little time each week.
Shoulder
Shoulder overuse
A sore shoulder from lifting, swimming or racquet sports.
Week 1
Ease off the overhead work and keep the shoulder moving.
Week 4
Rows, band rotations and light carries, building steadily.
Week 8
Overhead strength and your sport movements, back in slowly.
Return-to-sport checklist
Go through these with your therapist before you go back to full training.
Walking and stairs without pain
Daily life feels normal before sport adds load.
Strength close to the other side
Your therapist tests both sides and compares them.
Hopping or jogging without a flare-up
Short, easy efforts first, then longer ones.
Full range of movement
The joint moves as freely as the other one.
Confidence in the movement
You trust it and can do it without guarding.
A staged plan back into sport
Time, speed and contact go up one step at a time.
Severe pain, numbness, or an injury after a hard fall or crash: see a doctor first.
Get your own plan
Book an assessment. We will look at you, test what matters and write the real plan together.