Phase-based recovery for ACL tears, hamstring injuries, ankle sprains, knee pain, shoulder injuries, and all sports-related conditions. Cleared to return to sport with objective testing — not guesswork.
Sports injury rehabilitation is a structured, phase-based recovery programme — not just rest and a generic exercise sheet. At Sevens, every rehabilitation plan is built around your specific injury, your sport, and your performance goals. The aim is not just pain relief, but a full return to the demands of your activity — tested against objective criteria before you are cleared.
Your programme progresses through clearly defined phases — from acute injury management through to sport-specific loading — with objective criteria gating each transition.
We use strength symmetry testing, single-leg hop tests, and sport-specific movement benchmarks — not just the absence of pain — to confirm you are genuinely ready to return.
The biomechanical and training load factors that caused the original injury are identified and corrected — not ignored. Patients leave more resilient than before they were injured.
You see the same specialist at every session. Continuity is not optional in sports rehab — your physio needs to track your trajectory session by session to progress you correctly.
Tap any injury to see symptoms, causes, and our rehabilitation approach.
Anterior cruciate ligament rupture — the most complex and time-intensive sports injury rehabilitation.
See details ▾Pop at time of injury, immediate swelling, knee instability, inability to weight-bear, giving-way episodes on return to activity.
Non-contact deceleration, pivot, or landing mechanism. Contact trauma. Prior ACL injury significantly increases re-rupture risk.
9–12 month criterion-based programme. Quad LSI above 90% and single-leg hop testing required before return-to-sport clearance.
Muscle strain or tear most common in sprinters, footballers, and cricket players.
See details ▾Sudden sharp posterior thigh pain, bruising, weakness with knee flexion, pain when sitting or sprinting.
Speed running, inadequate warm-up, eccentric strength deficit, fatigue, prior hamstring injury — the single biggest risk factor.
Askling protocol, Nordic hamstring eccentric programme, progressive sprint loading, neuromuscular re-education.
Lateral ligament complex injury — most common sports injury in field and court sports.
See details ▾Lateral ankle pain, swelling, bruising, instability on uneven ground, recurrent sprains on the same ankle.
Inversion mechanism, landing from height, inadequate proprioceptive training, prior ankle sprains creating chronic instability.
Progressive balance and proprioception training, peroneal and hip abductor strengthening, lateral agility testing before return.
Rotator cuff tear, tendinopathy, or impingement in overhead athletes.
See details ▾Shoulder pain with overhead or throwing activity, weakness, arc of pain between 60° and 120°, night pain.
Repetitive overhead loading, poor scapular control, training volume spikes, acute trauma in contact sport.
Graduated rotator cuff loading, scapular stability programme, sport-specific throwing and overhead return programme.
Jumper's knee — overuse tendon pathology in jumping and running athletes.
See details ▾Pain at the base of the kneecap, worst during and after jumping or running, morning stiffness that loosens with activity.
Sudden training load increase, court sport on hard surfaces, quad dominance, inadequate hip strength.
Heavy slow resistance loading, isometric pain management, progressive plyometric reloading based on VISA-P scoring.
Medial tibial stress syndrome — running-related overuse injury causing shin pain.
See details ▾Diffuse medial shin pain during running, worse at the start of activity, tender along the posteromedial shin border.
Sudden running volume increase, hard surfaces, overpronation, poor calf endurance, inadequate footwear.
Load management, running gait retraining, calf and hip strengthening, graded return to running using tolerance-based progression.
Lateral or medial epicondylalgia — tendon overuse in racket sports, golf, and desk workers.
See details ▾Outer or inner elbow pain, weak grip, pain with wrist extension or flexion, point tenderness on palpation.
Repetitive wrist and forearm use, poor stroke technique, training load spikes, inadequate recovery between sessions.
Eccentric and isometric loading programme, manual therapy, technique correction, graduated return to sport or work activity.
Adductor or hip flexor muscle injury common in football, hockey, and sprinting.
See details ▾Medial thigh or groin pain, pain with kicking or change of direction, weakness with hip flexion, tenderness on palpation.
Explosive kicking or sprinting, inadequate hip flexor and adductor strength, training load spikes, accumulated fatigue.
Copenhagen adductor programme, progressive hip loading, sport-specific agility and kicking reintroduction with symmetry testing.
Bone overuse injury — most common in the tibia, metatarsals, and lumbar spine.
See details ▾Localised bone pain that worsens progressively with activity and improves with rest, point tenderness on direct palpation.
Rapid training volume increases, inadequate recovery, nutritional deficiencies, female athlete triad, low bone density.
Relative rest and bone loading protocol, low-impact cross-training to maintain fitness, graded and monitored return to running.
Structured rehabilitation following ACL reconstruction, meniscal repair, or shoulder surgery.
See details ▾Post-operative swelling, muscle inhibition, reduced range of motion, weakness, and psychological fear of re-injury.
Post-surgical tissue healing, arthrogenic muscle inhibition, joint stiffness, proprioceptive deficit following immobilisation.
Surgeon-aligned timeline, criterion-based phase progression, objective return-to-sport testing before full clearance.
Subacromial impingement and rotator cuff overuse in competitive and recreational swimmers.
See details ▾Pain with freestyle or butterfly stroke, anterior shoulder ache after training, painful arc on elevation.
High swimming volume, poor stroke mechanics, scapular instability, tight posterior shoulder capsule.
Posterior capsule flexibility, scapular stability programme, stroke technique correction with load management and graduated return.
Systemic fatigue and performance decline from chronic training load without adequate recovery.
See details ▾Declining performance despite continued training, persistent fatigue, mood disturbance, frequent illness, sleep disruption.
Chronic training-recovery imbalance, inadequate nutrition, compounding psychological stress, insufficient sleep quality.
Load monitoring and structured deload, return-to-training protocol, lifestyle and nutrition guidance, performance monitoring.
Do not train through these symptoms. Early assessment significantly improves recovery timelines and reduces re-injury risk.
Any pain that alters your technique, reduces performance, or forces you to stop.
Swelling after sport indicating fluid accumulation — a sign of significant tissue involvement.
A joint that buckles, gives way, or feels unreliable during activity or everyday movement.
Asymmetrical strength — one side noticeably weaker than the other after injury.
Loss of joint movement that was previously available — stiffness limiting performance.
Pain that appears hours after training and persists into the next day — a load tolerance issue.
A specific spot on a tendon or bone that is painful to touch — often indicating overuse injury.
Compensatory movement patterns that develop to avoid pain — these create secondary injuries.
The same injury recurring — always indicates an underlying biomechanical driver that was never addressed.
Psychological avoidance of certain movements — a significant barrier to return to sport that we address directly.
Understanding the mechanism is the first step to preventing recurrence.
The most common driver of overuse injury. Increasing mileage, volume, or intensity too quickly without adequate adaptation time overloads tendons, bones, and muscle before they can cope.
Poor landing mechanics, asymmetrical loading, hip weakness affecting knee alignment, or inadequate spinal stability all create concentrated stress on specific structures with every repetition.
Strength deficits — particularly in the posterior chain, rotator cuff, and hip abductors — are implicated in most lower limb injuries. Identifying and correcting these prevents recurrence.
The single biggest risk factor for re-injury is a previous injury that was not fully rehabilitated. Returning to sport based on time alone — rather than objective testing — is the most common mistake.
Sleep quality, nutrition, and scheduled rest are not peripheral factors in athletic performance — they are the conditions under which adaptation occurs. Skimping on recovery accelerates breakdown.
Contact injuries, falls, collisions, and sudden changes of direction are inherent to sport. While not always preventable, correct preparation — strength, proprioception, neuromuscular control — reduces severity and recovery time.
Six structured phases from injury assessment through to objective return-to-sport clearance.
Comprehensive assessment of injury severity, tissue involvement, and contributing factors. We establish your baseline measures — strength, range of motion, and functional performance — that will track your recovery throughout.
Appropriate load management in the early phase. Not complete rest — controlled movement that promotes healing without re-aggravation. Pain management, swelling control, and maintaining fitness through cross-training where possible.
Progressive strength work targeting the specific deficits identified at assessment — often including the hip, core, and the kinetic chain above and below the injury site. Range of motion restored systematically.
Balance, coordination, and reactive movement training to restore the motor control that is disrupted by injury. Critical for preventing re-injury — often the most undertreated phase in generic rehabilitation.
Progressive reintroduction of the demands specific to your sport — running, cutting, jumping, throwing, or contact — at controlled volumes and intensities before full training resumption.
Objective testing against validated criteria — strength symmetry, hop tests, agility benchmarks, and sport-specific performance — before formal clearance is given. You return to sport confident, not just hopeful.
Evidence-based outcomes for athletes at every level of sport.
Correctly structured rehabilitation consistently reduces return-to-sport timelines versus unguided recovery.
Addressing the biomechanical and strength factors that caused the injury significantly reduces recurrence risk.
Return to full — and often superior — muscle strength and function compared to pre-injury levels.
Return to sport based on passing tests — not just on how you feel. Confidence backed by data.
Structured exposure and objective testing rebuilds movement confidence — critical for performance after injury.
Many athletes return from injury fitter and more resilient than before — because the rehab identified weaknesses that were always there.
Restore complete joint mobility through targeted manual therapy and progressive loading — not just stretching.
A clear written programme with milestones — so you know exactly where you are in your recovery at every session.
Advanced techniques integrated into your rehabilitation programme — not applied in isolation.
Clinically prescribed progressive strength and conditioning — the evidence-based cornerstone of sports rehabilitation. Not generic gym work, but targeted loading based on your specific deficits and sport demands.
Joint mobilisation, soft tissue release, and myofascial techniques to restore range of motion and reduce pain — applied as part of a broader programme, not as a standalone treatment.
Targeting myofascial trigger points in chronically tight or overloaded muscle groups — effective for reducing pain sensitivity and restoring muscle function alongside loading programmes.
Balance, proprioception, and reactive movement training to restore motor control after injury — the critical phase most often skipped in generic rehabilitation programmes.
Video analysis and targeted correction of running mechanics — addressing the specific biomechanical drivers behind running-related injuries such as shin splints, ITB syndrome, and stress fractures.
Kinesiology taping and rigid strapping for joint support, proprioceptive feedback, and load management during return-to-sport phases — guided by clinical indication, not routine application.
TENS, IFT, and therapeutic ultrasound for pain management and tissue healing in the acute phase of injury — integrated within the overall programme, not used as the primary intervention.
Validated objective testing — limb symmetry index, hop tests, agility T-test, and sport-specific benchmarks — to confirm readiness for full training and competition return.
Sport rehabilitation done properly is a clinical process — not a gym programme. Here is what separates Sevens from generic physiotherapy for athletes.
We use validated testing protocols before clearing any athlete for return. Passing tests — not feeling better — is the standard.
Your programme is built around the demands of your specific sport, position, and performance level — not a generic muscle-strengthening sheet.
Continuity is non-negotiable in sports rehab. Your physio tracks your progress session to session and adjusts loading accordingly.
You know exactly where you are in your recovery at every session — what phase, what the next milestone is, and what return-to-sport looks like.
Full equipment and turf space supervised by your physiotherapist — not a gym floor with a paper programme and no oversight.