We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
At this stage, your physiotherapist may advise some gentle strengthening and stretching exercises, combining these exercises with pain management strategies that will help you to offload the irritated area (2)
Once symptoms begin to settle, you can gradually increase the levels of activity participation within the constraints of your pain. This may include a gradual increase in your training/activity capacity (such as an increase from one to two days per week, etc.) and/or a gradual reintroduction to lower-limb resistance/weight training, with low resistance/weight.