Sports Injury Rehabilitation at Home

Ligament and knee injuries — ACL tears and reconstruction rehab, meniscus injuries, MCL and PCL sprains, patellar tendinopathy. Ankle and foot — lateral ankle sprains, Achilles tendinopathy and rupture rehab, plantar fasciitis, shin splints. Shoulder — rotator cuff strains and repairs, impingement, labral injuries, dislocation rehab. Muscle injuries — hamstring and calf strains, groin and adductor injuries, quadriceps tears. Elbow and wrist — tennis elbow, golfer’s elbow, wrist sprains.

Most sports injuries fail to recover properly for one of two reasons: rehab stops when the pain stops, or it never progresses past the early phase. Pain settling is not the same as tissue being ready to sprint, cut or land. A hamstring that feels fine at week three will tear again at week five if strength was never rebuilt through range.

We rehabilitate in phases with criteria to pass, not dates to wait out: settle the acute injury, restore full range, rebuild strength through that range, then load progressively toward the demands of your actual sport. You move to the next phase when you meet the standard, not when the calendar says so.

One honest limitation. Late-stage rehab for high-demand sport needs heavy loading and space to run, cut and jump. We can take you a long way at home — and for most recreational athletes that is the whole journey — but if you are returning to competitive sport, your physiotherapist will tell you when it is time to move the final phase to a gym or a field and will programme that transition rather than leave you to guess at it.