Returning to Exercise After Injury

Book a physiotherapy assessment

Get an expert exam to confirm healing, identify limits, and spot red flags.

Obtain written clearance and a rehab plan from your physiotherapist

Ask for specific exercise limits, timelines, and progress markers.

Set a pain-monitoring plan

Define acceptable pain and post-session flare thresholds.

Use the 0-10 pain scale during and after sessions

0=no pain, 10=worst. Aim for ≤3 during activity and small, short increases after.

Record baseline pain and your flare threshold

Note resting pain and max acceptable increase (e.g., +2 lasting <48 hours).

Create a graduated load progression using the 10% rule

Plan weekly load increases around ~10%, adjusting for tissue response.

Increase load by ~10% per week and monitor response

Adjust smaller for sensitive tissues or when pain rises.

Begin with controlled, low-load exercises per your plan

Prioritize slow, pain-free movement and correct form before adding load.

Assess and correct compensatory movement patterns

Use video, mirrors, or physio feedback to spot and fix poor mechanics.

Implement strength rebalancing exercises

Target weak or underactive muscles identified by your assessment.

Include single-leg and core control drills

Progress stability and control before heavy bilateral loading.

Track sessions, load, pain, sleep, and soreness daily

Use a simple log or app to spot trends and guide progression.

Perform functional return-to-sport or activity tests before full return

Assess strength, endurance, balance, and sport-specific skills as advised.

Create a flare-up response plan

Define clear steps to take if symptoms worsen during progression.

Stop aggravating activity, apply relative rest/ice, and contact your physiotherapist if needed

Avoid complete immobilization unless advised; seek guidance for persistent or severe increases.