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.
This programme focuses on maintaining a range of movement, appropriate loading of the affected muscle and maintenance of lower limb strength and stability. We can work into pain during these exercises but ideally, this should not exceed any more than 4 out of 10 on your self-perceived pain scale. During this phase, it is important to manage pain and swelling, so continue to utilise the PEACE & LOVE self-management suggestions.
This programme is a further progression with challenging progressive loading of the affected muscle. If you are wanting to return to a higher level of function, this stage of rehabilitation will involve increasing speed and explosive power such as when performing hopping and jumping movements. This should not exceed more than 4/10 on your perceived pain scale.