Physiotherapist-supervised · HSR Layout, Bangalore

You were cleared by
your physio.
Now what?

Supervised clinical fitness training that picks up exactly where physiotherapy leaves off. Assessment-based, milestone-driven, and built around your injury history — not a generic training template. The programme that gets you from recovered to strong.

Post-physio transition ACL return-to-sport Post-surgical rebuild Chronic pain & deconditioning Older adult strength Sports performance Weight management
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8+yrsClinical experience
1,200+Patients treated
4.9★Google rating
0Generic programmes
Why most people re-injure at the gym
Physiotherapy gets you
out of pain. It doesn't get
you back to full strength.
The gapPhysiotherapy discharge ≠ ready for the gym. Most patients have 20–35% strength deficits they cannot feel.
The riskLoading asymmetrical tissue at gym intensity. Without symmetry testing, most patients are training on a ticking clock.
What's missingNobody tests your strength symmetry, movement quality under load, or gives you objective clearance criteria before return to full training.
The mistakeGoing back to your old routine as soon as pain goes. Pain settling is not the same as tissue being ready for load.
The Sevens solutionTest first. Build progressively. Advance only when strength data confirms readiness. Discharge with objective clearance.
Why Supervised Beats Self-Directed

The gym is not the
problem. The plan is.

Self-directed gym training after injury produces two outcomes: either painfully slow progress because you are too cautious, or re-injury because you loaded before your tissue was ready. Neither is acceptable.

What you getSelf-directed gymSevens Supervised
Clinical assessment before loadNeverEvery programme
Limb symmetry testingNot measuredTested fortnightly
Movement quality under fatigueInvisible to youCorrected every set
Load progression logicGuessworkCriterion-based
Re-injury risk protocolNonePhase-gated
Physio coordinationNoneSame clinical team
Return-to-sport clearanceNot offeredObjective, written
Session documentationMemoryWritten every session
01
Discharge means stable — not strong

Physiotherapy discharge marks when your clinical condition is stable. It does not mark when your strength is symmetric, your movement is corrected, or your tissue is ready for progressive loading.

02
Asymmetry is invisible without testing

Most post-injury patients have 15–30% strength deficits on the affected side that they cannot detect through feel or performance. Loading that deficit under gym intensity is the primary cause of re-injury.

03
Technique breaks down under fatigue

Movement quality at 50% effort looks nothing like movement quality at 85%. Compensation patterns appear at high load and high fatigue — exactly when self-directed training provides no correction.

04
Progression must be earned, not assumed

You advance when your strength data, movement quality, and symmetry scores confirm readiness — not when enough time has passed or when your pain has settled.

05
Continuity is a clinical requirement

The clinician at session 15 needs to know what happened at sessions 1, 6, and 10. A different trainer each week is not continuity — it is a fresh start every session.

Who This Is For

Eight clinical presentations
where supervised training changes outcomes.

Fitness training at Sevens is most valuable when there is a clinical reason for supervision. These are the presentations where unsupervised training has failed, or where the stakes of getting it wrong are too high.

Post-Physio Transition

Discharged from physiotherapy but not confident about returning to the gym unsupervised. This programme bridges the gap — progressively loading from your discharge point to independent training.

Most Common
ACL & Knee Return-to-Sport

After ACL reconstruction, meniscal repair, or knee replacement — supervised training builds quad and hamstring symmetry to the 90% LSI threshold before clearance for contact sport. No guesswork.

Specialist Programme
Chronic Pain & Deconditioning

Years of avoiding exercise due to pain have led to significant muscle loss, postural deterioration, and increased pain sensitivity. Graded exposure to progressive loading breaks this cycle systematically.

Graded Exposure
Post-Surgical Rebuild

Hip replacement, shoulder reconstruction, spinal surgery, or any procedure that requires a supervised, structured return to loading. Coordinated with your surgical team's protocol from day one.

Surgeon-coordinated
Desk Workers & Postural Loading

Chronic neck, shoulder, or back pain from occupational posture and deconditioning. A supervised strength programme targeting the specific inhibited and overloaded muscle groups — not a generic handout.

Common
Older Adults & Longevity

Strength training for adults 55+ with existing musculoskeletal conditions. Fall prevention, bone density support, functional independence, and sarcopenia reversal — supervised by a physiotherapist who understands age-related physiology.

Specialist
Athletes: Return to Sport

Recreational and competitive athletes rebuilding after injury. Objective strength symmetry testing, power output tracking, sport-specific loading, and formal written clearance — not clearance based on "it feels alright now".

Criteria-based
Weight Management with Injury

Exercise for body composition goals when injury limits conventional gym activity. We design around your restrictions — achieving weight management targets without aggravating the condition or setting back recovery.

Injury-modified
Not everyone needs clinical supervision — and we will tell you that.

If you are injury-free, have no movement red flags, and your goals are purely performance-focused, a good personal trainer may be a better fit. Call or WhatsApp us before booking and describe your situation — we will give you an honest answer about whether clinical supervision adds value for you specifically, and refer you on if it doesn't.

How It Works

Test first.
Build from data. Always.

You will never be handed a programme without an assessment. You will never be cleared without objective test data. You will never be progressed on time alone.

1
Clinical Fitness Assessment

60-minute baseline: full injury and surgical history, bilateral strength testing, movement screening across squat, hinge, push, pull, and carry patterns, limb symmetry index, cardiovascular capacity, and training goals. You leave with a phase assignment and written summary.

60 min · Written summary · Phase assigned
2
Written Programme Design

A written programme built from your assessment data — exercises, sets, reps, loads, tempo, and rest periods. No templates. Your programme addresses your specific deficits. Delivered within 48 hours of your assessment.

48hr turnaround · Deficits addressed
3
Supervised Sessions

1:1 or small group (max 3) on our dedicated rehabilitation gym floor. Physiotherapist present every session. Every rep observed, every compensation corrected. Load adjusted in real time. Nothing added without clinical justification.

Max 3 per session · Physio present
4
Objective Testing & Progression

Phase advancement requires meeting strength, symmetry, and movement quality criteria — not waiting a fixed number of weeks. Return-to-sport clearance uses validated tests: quad LSI, single-leg hop battery, reactive strength index. Written clearance issued when criteria are met.

Data-gated · Written clearance
Phase 1
Movement Foundation

Motor control, inhibited muscle activation, bodyweight movement quality, breathing mechanics. No external load until movement quality meets threshold. Most patients underestimate how much work Phase 1 needs.

Phase 2
Load Introduction

Bilateral and unilateral loading introduced under clinical supervision. Limb symmetry index monitored every two weeks. Core compound movements — hinge, squat, push, pull — established with correct form.

Phase 3
Strength Development

Progressive overload in key movements. Strength asymmetries corrected through targeted unilateral work. Power capacity introduced. LSI target 85% before Phase 4 entry.

Phase 4
Sport & Activity Reintegration

Sport-specific movements, plyometrics, reactive drills, formal return-to-sport testing. Written clearance issued when LSI 90%+ and hop battery criteria are met. Discharge with independent programme.

90%LSI target before contact sport clearance
3maxClients per supervised session — never a class
2wkStrength symmetry re-testing frequency
48hrWritten programme turnaround post-assessment
What We Train

Six domains. One
integrated programme.

Your programme draws from all six training domains — weighted to your clinical findings and goals, not applied equally regardless of what you need.

Strength & Resistance
Compound and isolation movements chosen by assessment findings
Bilateral and unilateral loading — symmetry-weighted throughout
Progressive overload tracked and documented every session
Tempo control for tissue loading quality and safety
Free weights, cables, bands — selected per phase and goal
Motor Control & Movement
Movement screening — identifying compensation patterns before loading
Neuromuscular retraining for inhibited or poorly coordinated muscles
Joint centration and dynamic stability work in all planes
Proprioceptive loading — especially post-ankle, knee, shoulder
Real-time verbal and tactile correction every working set
Power & Plyometrics
Introduced Phase 3–4 only — never before strength criteria are met
Drop jumps, bounds, and reactive drills — load-gated and supervised
Reactive strength index and ground contact time measured
Deceleration mechanics — most commonly neglected injury risk
Relevant for ACL, ankle, and all return-to-field-sport patients
Cardiovascular Conditioning
Injury-appropriate cardio modalities selected per presentation
Zone 2 aerobic base — the most neglected component in rehab
Interval protocols calibrated to current cardiovascular capacity
Running gait analysis where relevant for returning runners
Cycling, rowing, swimming — appropriately loaded for your injury
Functional & Sport-Specific
Movements mapped directly to your sport or daily demands
Cutting, pivoting, change-of-direction for field sports
Overhead mechanics for racquet sports and swimmers
Functional tasks for older adults — sit-stand, stairs, carry
Manual worker task simulation for occupational return
Testing & Performance Monitoring
Limb Symmetry Index — bilateral strength every fortnight
Single-leg hop, triple hop, crossover hop battery
Y-Balance Test for dynamic balance and ankle stability
RPE and 1RM-estimated strength benchmarks per movement
Written results shared with your physiotherapist same day
Patient Outcomes

What supervised
training produces.

Representative outcomes from patients who completed supervised fitness training at Sevens following injury or surgical rehabilitation.

ACL Return-to-SportPost-reconstruction — 24yr footballer, 9 months supervised
MeasurePhase 3 startClearance
Quad LSI68%94%
Single-leg squat (10RM)12 kg44 kg
Single-leg hop symmetry72%93%
Return to contact sportNot clearedFull return, month 9
18 supervised sessions across Phase 3 and Phase 4
Post-Knee Replacement Rebuild61yr patient — 16 weeks post-op, 24 sessions
MeasureWeek 6Week 22
Leg press (bilateral)20 kg110 kg
Walking distance400m (pain-limited)5 km daily
Stair descent unaidedNoFull flights, comfortable
Pain score (VAS)4.5/100.5/10
Phase 1–3 programme, 24 sessions over 16 weeks
★★★★★
ACL Return-to-Sport

"My surgeon cleared me at 6 months. Sevens actually tested me and I failed the hop test at 72%. That was hard to hear. But they gave me a clear target and a clear plan. Three months later I retested at 93% and was given written clearance. I've played a full season since — no issues. The test saved me from going back too early."

AK
Arjun K.Football · ACL Programme · Bangalore
★★★★★
Chronic Back Pain

"Four years of avoiding exercise because every time I tried, my back flared. They built a programme that started well below what I thought I needed — and the back never flared once. By month three I was deadlifting. My back pain is essentially gone. I train independently now, which was the whole point from the start."

PT
Pradeep T.L4–L5 chronic pain · Koramangala
★★★★★
Older Adult Longevity

"My GP told me I was at high fall risk. My daughters brought me to Sevens. In five months I went from needing the rail on stairs to walking 6 kilometres daily without support. Nothing was ever too much — but nothing was too easy either. The trainer understood my knee and my age at the same time."

MR
Meenakshi R.Longevity programme · HSR Layout
Questions

Everything you
need to know
before booking.

Questions from real patients across HSR Layout and Bangalore. A clinician answers when you call or WhatsApp — not a receptionist.

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General
Supervised fitness training at Sevens is physiotherapist-led strength and conditioning — which differs from personal training in one fundamental way: it begins with a clinical assessment and is built around your injury history and movement findings. The person in the room holds a physiotherapy qualification and has clinical experience in musculoskeletal rehabilitation. They can identify compensation patterns, manage pain responses, make real-time load decisions based on clinical observation, and coordinate your training with your physiotherapy notes. A personal trainer at a commercial gym cannot do this. The goal is always clinical: restoring full function, preventing re-injury, and building the strength your injury took away.
No referral is required. You can book directly. You do not need a current injury — an injury history and the intention to train safely is sufficient reason to use this service. That said, the programme is most valuable when there is a clinical layer: a history of injury, a movement problem, post-surgical context, significant deconditioning, or a pattern of re-injury from self-directed training. If you come to us with no clinical history and purely performance goals, we will be honest about whether supervised training at Sevens is the right fit or whether a commercial gym would serve you equally well.
This is the most important question to answer honestly. Physiotherapy discharge marks clinical stability — not strength symmetry, not corrected movement, not readiness for progressive gym loading. Most patients discharged from physiotherapy carry 20–35% strength deficits on the injured side that they genuinely cannot feel through performance. They return to the gym, load that deficit, and re-injure — typically within 6–12 weeks. The supervised training programme specifically closes this gap: symmetry testing, movement correction under load, and criterion-based phase progression before any unsupervised independent training begins.
All supervised fitness training sessions at Sevens are conducted or directly supervised by qualified physiotherapists with additional post-graduate training in strength and conditioning, return-to-sport programming, or sports physiotherapy. Sessions are never delegated to unqualified gym staff. At minimum, your supervising clinician holds a BPT qualification and clinical experience in musculoskeletal rehabilitation. There is no hand-off to a separate gym team — the same clinician team that conducts your physiotherapy conducts your fitness training.
Yes. The prevention-focused fitness programme at Sevens is available for people who are currently healthy but want a clinical movement and strength assessment to identify deficits and asymmetries before they become injuries. This is particularly valuable for runners, field sport athletes, and gym-goers with a history of recurrent small injuries who want to identify the underlying movement problem rather than managing each episode separately. The assessment identifies your specific weak points and builds a targeted programme around correcting them proactively.
In most cases, yes — and continuing some independent gym activity alongside supervised sessions is actively encouraged. Your physiotherapist will review your current gym routine at your assessment and advise on what to continue, what to modify, and what to avoid. Load is coordinated so your gym sessions and supervised sessions do not work against each other. Transparency about what you are doing outside supervised sessions is important — training load outside Sevens directly affects session design and phase progression.
The dedicated rehabilitation gym floor is equipped for clinical fitness training: barbells and squat rack, cable machines, free weights, dumbbells, kettlebells, resistance bands, plyometric boxes, TRX suspension trainers, balance and proprioception equipment, and cardiovascular equipment including a treadmill, stationary bike, and rowing ergometer. Equipment is chosen for rehabilitation-grade training. Sessions use only the equipment relevant to your clinical phase — there is no pressure to use more equipment for its own sake.
Programme
The assessment covers: complete injury and surgical history, current activity level and training background, movement screening across squat, hinge, push, pull, and carry patterns, bilateral strength testing of key muscle groups, limb symmetry index baseline, cardiovascular capacity where relevant, and your training goals. You leave with a written assessment summary, a phase assignment, and a clear explanation of what your programme will address. Your first training session is booked separately — it is never combined with the assessment.
This depends on your starting phase and goals:
  • Post-physio transition (Phase 1–2): 8–12 sessions over 6–8 weeks
  • Return-to-sport after ACL or major knee surgery: 20–30 sessions over 12–20 weeks
  • Chronic pain and deconditioning: 12–20 sessions over 10–16 weeks
  • Older adult longevity programme: 12-session initial block, then optional monthly maintenance
  • Post joint replacement (hip/knee): 16–24 sessions over 12–18 weeks
We provide an honest estimate after your assessment — not before it. Programme length is driven by clinical progress, not by a fixed commercial model.
Typically 1–2 supervised sessions per week at Sevens, supplemented by home or gym exercises between sessions. Phase 1–2 patients often benefit from twice weekly supervision for faster skill acquisition. Phase 3–4 patients who are training independently outside sessions may need only once weekly supervised sessions for guidance, testing, and programme update. Frequency is calibrated to your recovery capacity, schedule, and phase — not a fixed model.
Yes — a written home and gym programme is provided from your first session. It specifies exact exercises, sets, reps, loads, tempo, rest periods, and technique cues. The programme is updated every 2–4 sessions as you progress. Between-session training is as important as supervised sessions — both are designed and both are tracked. If you are using a commercial gym outside Sevens, your programme includes guidance on which equipment to use and how to adapt if your gym differs from ours.
Phase progressions are based on objective criteria, not clinical opinion alone. Criteria include specific strength benchmarks on key exercises, limb symmetry index thresholds, movement quality observed under fatigue, pain levels during and after loading, and where relevant, hop test and reactive strength benchmarks. Your physiotherapist makes the final call — but it is always tied to data. We will hold you in a phase when the criteria are not met and we will always explain exactly why — including showing you the specific data that needs to improve.
We coordinate. If you have a surgeon's specific rehabilitation protocol, we follow it within our clinical programme. We request relevant documentation from your specialist team and can provide written session summaries and progress reports if they request them. We do not override specialist instructions — we work within them. If your specialist and our team have conflicting clinical opinions, we discuss it openly with you and resolve it collaboratively.
Discharge happens when your training goals are met and you can progress independently. You leave with a written independent training programme: exercises, progressions, load guidelines, and specific warning signs that should bring you back for a review. For return-to-sport patients, discharge includes a formal written clearance document stating your test results, the criteria met, and the date of clearance. The final 2–3 sessions before discharge are intentionally low-input — we step back and observe while you run your own session, so you know exactly what to do before you are unsupervised.
The initial assessment and major phase transition sessions are best conducted in person. Follow-up sessions from Phase 2 onwards can be partially remote for patients who cannot travel regularly. For remote sessions, you send a brief session log and we schedule a video review to update your programme, assess reported changes, and plan the next block. Most patients from outside HSR Layout — Koramangala, BTM, Jayanagar, Whitefield — find that fortnightly in-person sessions with a detailed home programme between visits is a workable structure.
Injuries & Conditions
Yes — and immediately after discharge is typically the right time to start. The transition should be seamless, not a weeks-long gap where you either stop all activity or return to the gym unsupervised. We usually schedule your first supervised session within 1–2 weeks of your physiotherapy discharge. Starting earlier preserves the momentum and tissue quality gains from your physiotherapy programme — waiting degrades them.
Typically from 4–6 months post-reconstruction, once your physiotherapy programme has cleared the early rehabilitation phases and your surgeon has approved progressive loading. The supervised fitness programme starts with a Phase 3 assessment: bilateral quad and hamstring strength testing, movement screen, and a hop test battery. Most ACL patients require 3–5 additional months of supervised training after physiotherapy discharge to safely reach return-to-sport criteria. Based on current evidence, the minimum return-to-contact-sport timeline is 9 months post-reconstruction — we do not clear anyone before that, regardless of how they feel.
Pain is not automatically a reason to stop. For chronic pain, graded loading is typically part of the treatment — not a contraindication. The important distinction is between pain that is expected and clinically manageable as part of graded exposure, and pain that indicates a significant acute problem. We use a simple traffic light framework: 0–3/10 (train as planned), 4–5/10 (modify and monitor), 6+/10 (stop and assess). Avoiding loading entirely due to chronic pain is usually the wrong clinical decision. We use pain levels to guide load adjustments, not to prohibit exercise entirely.
Yes — and the clinical evidence for strength training in adults 60+ is exceptionally strong. Muscle loss, bone density decline, and fall risk are all directly addressed by progressive resistance training. Age is not a contraindication. Osteoporosis patients require specific exercise selection that avoids high-risk spinal flexion loading, but there is a significant range of safe, effective strengthening available. Arthritis patients benefit from progressive loading that builds muscular support around joints — reducing mechanical load on cartilage over time. Exercise is scaled to ability and progressed systematically. We do not limit older adults to light elastic bands because of their age.
Recurrent re-injury almost always has one of three causes: returning before strength symmetry was restored, returning with uncorrected movement patterns that fail under fatigue, or progressing load too aggressively without graduated stages. We start by testing your actual current state — not assuming you are where you think you are. Most patients who have re-injured twice are doing so because they returned when pain settled, not when strength symmetry was restored. We address all three causes methodically before any unsupervised training begins.
For most disc herniations and low-grade spondylolisthesis, progressively loaded strength training is not only safe but clinically recommended. It builds the muscular support around the spine that reduces load on the disc itself. Exercise selection is direction-specific: extension-biased loading is typically appropriate for posterior herniations, while flexion-loaded movements require careful management. Heavy lifting is possible for many patients — but the path there is a supervised, criterion-based progression, starting well below gym intensity. Your directional preference is identified at your physiotherapy assessment and your programme is built around it.
Timeline and exercise selection depend on your specific surgical approach, prosthesis type, and surgeon's protocol. For hip replacement, we work within joint precautions specific to your approach — posterior, anterior, or lateral — and follow your surgeon's guidelines throughout. For shoulder replacement, loading is introduced according to the rotator cuff repair timeline and implant stability. Bring your surgical notes, prosthesis details if available, and your most recent post-operative consultation summary. We will not accept a patient into a fitness programme without reviewing the relevant surgical documentation first.
Yes — and weight management with an active injury is one of our most common presentations. Standard caloric restriction combined with extreme training is counterproductive in this scenario: it elevates cortisol, increases inflammation, and accelerates muscle loss at exactly the time your tissue needs nutritional support. The exercise component of weight management with injury uses injury-appropriate modalities (water-based training, seated resistance, upper body conditioning, and graded loading of the affected area) combined with a structured programme that produces a meaningful caloric demand without aggravating the injury. We coordinate with our nutrition team where indicated.
Yes — and this is exactly the right use of our programme. Pre-operative fitness training (prehab) has strong clinical evidence for improving post-surgical outcomes: better muscle activation, higher baseline strength, shorter post-operative rehabilitation, and fewer complications. We also coordinate with our clinical nutritionist to address dietary weight management alongside the exercise component. If your surgery date is fixed, we structure your programme specifically around that timeline — with a prehab block leading into surgery and a post-surgical transition plan ready for when you are cleared to resume.
Training Questions
The Limb Symmetry Index compares the strength or performance of your injured limb to your uninjured limb, expressed as a percentage. An LSI below 90% on key exercises means the injured side is meaningfully weaker — and when you load both sides at gym intensity, the stronger side compensates, re-distributing load onto already-stressed tissue. For return-to-sport, an LSI below 90% on the quadriceps is associated with a dramatically elevated re-rupture risk. We measure LSI at your assessment and retest every two weeks so you can see the data moving — not just trust that the programme is working.
For most presentations, mild to moderate discomfort during loading is expected and clinically acceptable. We manage this using a 0–10 pain scale at the start of every session and after every significant exercise block. For chronic pain patients, working within a low-level pain range is part of the graded exposure framework. For post-surgical patients, the threshold is more conservative, particularly in early phases. The key rule: pain should return to your pre-session baseline within 24 hours. If it does not, we reduce load in the following session. We explain this framework at your assessment so you understand what to expect before your first session.
Adding weight is one mechanism of progressive overload, but in clinical training it is rarely the first one used. We progress through: tempo (slower reps increase time under tension without adding load), range of motion (increasing range before adding external load), stability challenge (bilateral to unilateral, stable to unstable surface), volume (sets and reps), and finally external load. The sequencing matters — adding weight before adequate stability is achieved embeds compensation patterns. We progress whichever variable is the limiting factor for each individual, not a "add 5% per week" rule applied uniformly.
Yes — and this is one of our most requested outcomes. The deadlift and squat are among the most effective exercises for building the posterior chain strength that protects the lumbar spine from chronic pain and disc loading. The reason back pain patients avoid them is usually poor technique acquisition under load, or loading before movement quality was adequate. We build from the ground up: hip hinge pattern and hip-dominant movement mechanics first, then Romanian deadlift with bodyweight, then progressively loaded hip hinge, then conventional or sumo deadlift — advanced only when each movement quality threshold is met. Most back pain patients are confidently deadlifting within 6–10 supervised sessions.
Yes. Running gait analysis is available for runners returning from injury or managing recurrent running-related conditions — plantar fasciitis, shin splints, IT band syndrome, patellofemoral pain, Achilles tendinopathy. The analysis identifies biomechanical contributors: overstriding, contralateral hip drop, excessive forward lean, insufficient ankle dorsiflexion. The fitness training programme then addresses the specific strength and movement deficits driving those patterns. Return to running is graduated using a structured walk-run protocol, advanced based on symptoms and strength data — not a fixed timeline.
Maximum 3 clients per supervised session. Sessions are available as 1:1 or small group (2–3). The small group option is available for patients at similar phases and with compatible clinical presentations — it is never open-group. The physiotherapist can observe every person in every set when the group is a maximum of 3. At 6 or 10 people, the clinical supervision quality drops to the point where it is no longer meaningful — which is why we cap it at 3.
Fitness training at Sevens builds physical capacities: strength, power, stability, movement quality, and cardiovascular fitness. It does not provide technical skills coaching, tactical development, or sport-specific drill coaching — that is your club coach's role. What we provide is the physical foundation from which your coach can safely develop your skills. For most injured athletes, rebuilding this foundation is the missing piece between physiotherapy discharge and successful reintegration into team training.
Yes — and for many presentations this combination is the most effective approach. Clinical Pilates builds deep core control, breathing mechanics, and movement quality in a low-load environment. Supervised fitness training builds progressive strength, power, and cardiovascular capacity at higher loads. The two services complement each other directly: the motor control developed in Pilates underpins movement quality during heavy compound lifts, and the strength developed in fitness training gives the core something meaningful to stabilise. Both clinicians share notes at Sevens — so neither programme undermines the other.
Return to Sport
Return-to-sport clearance at Sevens uses a validated battery of tests:
  • Quad and hamstring LSI — bilateral isokinetic or load-based strength comparison, minimum 90%
  • Single-leg hop for distance — symmetry minimum 90%
  • Triple hop for distance — symmetry minimum 90%
  • Crossover triple hop — symmetry minimum 90%
  • 6m timed hop — symmetry minimum 90%
  • Reactive strength index — where drop jump testing is available
  • Sport-specific movement screening — cutting, pivoting, and deceleration under observation
Clearance requires passing all criteria — not just the ones that scored well. Written clearance documentation is issued stating the test date, values achieved, and specific criteria met.
Not necessarily — and this is one of the most important distinctions in post-ACL care. Surgeon clearance at 6 months typically means the graft has biologically integrated to the point where it can tolerate progressive sport loading. It does not mean your quadriceps strength symmetry is at 90%, your hop test battery has been passed, or your movement under fatigue is safe. Returning to contact sport before these criteria are met is associated with a 4–8x higher re-rupture rate compared to returning after all criteria are satisfied. We will test you, show you the data, and — if the criteria are not met — provide a specific programme to close the deficit before clearance is issued.
For ACL reconstruction, most patients require 3–5 months of supervised fitness training after physiotherapy discharge to meet return-to-sport criteria. This brings the total timeline to 9–12 months post-surgery, which is consistent with the current clinical evidence base. For ankle reconstruction or shoulder stabilisation, the timeline is typically 4–6 months post-physio discharge. For knee replacement in recreational athletes, the timeline for return to non-contact sport is typically 6–9 months post-surgery total. These timelines are based on what the evidence says — not what feels optimistic or commercially convenient.
Yes — most of our return-to-sport patients are recreational athletes: weekend footballers, recreational runners, gym-goers who play badminton or cricket, cyclists, and tennis players. The clinical quality of the return-to-sport testing and programme does not depend on your competitive level — it depends on what the evidence says is safe before returning to the loading demands of your sport. A recreational footballer cutting and pivoting at full speed loads their ACL graft at the same intensity as a semi-professional player. The clearance criteria are the same.
You receive a written test report showing your exact values on each test and the specific criteria you did not meet. Your programme is then updated with a targeted 4–6 week block addressing the deficits identified — focusing precisely on the strength or symmetry measure that fell short. You retest after the block. Most patients pass within one additional testing cycle. The test result is never presented negatively — it is data that tells you specifically what needs more work and gives you a clear, achievable target.
Practical & Booking
The initial 60-minute assessment is priced separately from training sessions. Sessions are priced individually — there are no compulsory block bookings. Patients integrating fitness training with physiotherapy or Clinical Pilates at Sevens are eligible for an integrated programme rate. Current pricing is provided when you call or WhatsApp — we prefer to confirm directly rather than publish figures that may change. There are no additional charges for the written programme, session documentation, or physiotherapy team coordination notes.
When fitness training is delivered as physiotherapy-supervised rehabilitation — post-surgical recovery, injury rehabilitation, or chronic condition management — some comprehensive Indian health insurance plans cover it under outpatient rehabilitation. Coverage varies significantly by insurer and policy. We provide detailed clinical documentation, itemised receipts, and a clinical letter to support your insurance claim. For post-ACL, post-joint replacement, and post-surgical programmes, coverage under physiotherapy rehabilitation is the most commonly applicable category. Check with your insurer before your first appointment — we can provide a pre-authorisation letter if required.
Book via the form on this page, by calling +91 98765 43210, or by WhatsApp. Specify that you are booking for supervised fitness training — this ensures the right slot with the appropriate clinician. We respond within 2 working hours. Assessment appointments are typically available within 3–5 working days. Bring: any relevant medical documentation (surgical notes, physiotherapy discharge summary, MRI reports, specialist letters), a list of current medications, and comfortable exercise clothing with appropriate footwear. Your assessment involves light movement and functional testing — dress accordingly. Changing facilities are available.
Yes. Patients travel from Koramangala, BTM Layout, Jayanagar, Indira Nagar, Whitefield, and elsewhere across Bangalore. For patients who cannot travel frequently, we design a programme where between-session training is conducted at a gym near you, and supervised sessions at Sevens are structured fortnightly or biweekly. The initial assessment and key phase transition sessions are best done in person. Remote programme reviews via video call are available for patients between in-person sessions.
Yes — and for complex recovery presentations, this combination produces the best outcomes. Physiotherapy addresses the structural and movement cause. Clinical Pilates builds core stability and motor control in a low-load environment. Supervised fitness training develops strength, power, and sport capacity at higher loads. Nutrition optimises the biological environment for tissue repair, inflammation management, and body composition. All three services share clinical notes at Sevens — they work from the same clinical picture rather than in isolation. An integrated programme rate is available for patients using multiple services.
Book Your Assessment

Stop guessing
when you're
ready to load.

Book a 60-minute clinical fitness assessment. You leave with your bilateral strength data, a phase assignment, and a written programme — before committing to anything further. No generic advice. No assumptions. Just data.

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Bilateral strength tested Phase assigned from data Max 3 per supervised session HSR Layout, Bangalore Physiotherapist-supervised Same-week appointments
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60-min clinical assessment · Written programme within 48 hrs · No GP referral needed