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Rehabilitation Exercises

Sports Rehabilitation Exercises

Sports rehabilitation takes an athlete from injury back to full training and competition. It covers tissue healing, strength, movement control, conditioning and sport-specific skills, with objective testing before return.

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What it does

Returning too early is a leading cause of re-injury. A structured plan builds the capacity your sport demands.

Our physiotherapists use it most often for ACL tear, hamstring strain and ankle sprain, and it features in our sports physiotherapy programmes.

How to do it

  1. Protect and restore: manage pain, restore range.
  2. Build strength and control specific to the injured area.
  3. Add power and agility: jumping, cutting, sprinting.
  4. Sport-specific drills and gradual training return.
  5. Testing: strength, hop tests and sport readiness.

How much

Daily rehab with training loads progressed weekly.

Stop and check with us if

  • Pain or swelling increases with each progression.

Exercises in this programme

Single Leg BalanceStanding on one leg to train balance and ankle stability. The core of sprain and fall prevention.LungesStepping into a split stance and lowering. Builds single-leg strength and balance.Single Leg BridgeA harder bridge on one leg. Builds glute strength and pelvic control for running and sport.Balance Board ExercisesStanding on a wobble board to train ankle stability. Used in sports and sprain rehab.Calf RaisesRising up onto the toes. Builds calf strength for walking, balance and Achilles health. Also called heel raises.Rotator Cuff StrengtheningThe core exercises for strengthening the four rotator cuff muscles and protecting the shoulder.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

How do I know I'm ready to return?
Meeting strength and function criteria, not just being pain-free.
Do you do injury prevention?
Yes, including warm-up and strength programmes.

Related treatments

Sports

Sports Physiotherapy

Injury recovery, performance rehab and return-to-play testing for athletes.

Learn more Knee

ACL Tear

Anterior cruciate ligament tears: rehab with or without surgery, and the long road back to sport.

Learn more Muscle

Hamstring Strain

Back-of-thigh tears in sprinting sports. Why eccentric strength work reduces re-injury.

Learn more

Ready to feel better?

Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.

Call +91-9999973681 WhatsApp