1
Calm
Settle it down
Pain and swelling settling. Gentle range, easy isometric holds, walking or cycling within comfort, and keeping everything else strong. Usually physio-led; we join in when they agree.
Stage checker
Which stage are you in?
Three questions for a rough starting point: the area, your pain today, and whether someone has assessed it and cleared you to train. It is not a diagnosis; the first session confirms it, and a physio or GP comes first for anything new.
The four stages
- 1CalmSettle it down
- 2LoadStart asking it to work
- 3BuildGet properly strong
- 4ReturnBack to the thing you do
Answer the three questions for a rough starting point. As a guide: not yet cleared, or pain 7 or more, starts at Calm with your physio leading; 4 to 6, Load; 2 to 3, Build; 0 to 1, Return. Pain of 6 or more, or no one having assessed it, always means a physio or GP first.
Not a diagnosis or medical advice. Nothing you choose here is stored.
The stages, in full
What each stage asks of you.
2
Load
Start asking it to work
Light, slow strength work for the injured area, two or three times a week, with a simple traffic-light pain rule. Most people who come to us start here.
3
Build
Get properly strong
Heavier strength, single-limb work, more volume. The injured side catches up with the other. Tests at the end decide when you move on.
4
Return
Back to the thing you do
Speed, impact, change of direction and the demands of your sport, job or life, rebuilt step by step until you are doing it for real.
After the physio, the long middle. We do that bit.
Book a first session: an hour, £55, with your physio's or GP's notes, simple tests, your stage and a written plan. If nobody has assessed the injury yet, we will tell you who can, and the referrals page lists practices we work with.