Resilient athlete rehab drills: Sports injury rehabilitation exercises used in our clinics, organised by body part and phase
Rehabbing Your Rehab.
You know what is bothering you. Here are the exact drills for it, by body part.
Not a random list of exercises. Each joint gets the specific drills that get it sharing the load again, in the right order. Pick your body part and get to work.
Pick The Area. Get Its Drills.
Simple. Pick the body part that is holding you back. You get the drills we use for it in clinic, grouped into the three phases. Do them in order, and keep everything pain free.
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1
Isometrics
Wake the tissues up.
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2
Load Tolerance
Teach the crew to share the load.
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3
Deceleration Tolerance
Learn to absorb and control force.
Each set is different, because each joint needs different tissues doing more work. The full story behind each one is on that body part's page.
These drills are for muscular and coordination issues, not for something that needs a professional first. If you have not already, run the self-assessment. If something feels seriously wrong, get it checked before you load it.
Which Area Are You Rehabbing?
Pick your area. You get its drill set, in the right order.
Lower Body
Knee
Get your posterior chain sharing the load so the front of the knee stops taking the hit.
Hip & Groin
Restore the hip flexors and adductors, and build hip stability in every plane.
Achilles & Calf
Build load tolerance through the foot and ankle and restore your natural foot pressures.
Hamstring
Load the hamstrings in lengthened positions and build eccentric capacity.
Ankle
Build lateral ankle stability and challenge your balance systems.
Foot
Wake up the forgotten midfoot muscles and rebuild your natural foot pressures.
Glute & Piriformis
Load the posterior hip in rotation and restore the deep rotators and glute medius.
Spine & Upper Body
Lower Back
Restore the anterior chain so your back stops compensating.
Neck
Neck pain exercises that wake up the deep stabilisers and take the work away from the surface muscles that have been gripping and holding all day.
Coming soonShoulder
Shoulder rehab exercises that restore the shoulder blade, ribcage and neck to sharing the load, so the rotator cuff stops doing work it was never built for.
Coming soonElbow, Wrist & Hand
Tennis elbow and wrist rehab exercises that fix the load sharing up the chain, so the forearm stops gripping to cover for the shoulder above it.
Coming soonWhere To Go Next
Not Sure Which Area?
Run the self-assessment and it points you to the right drills.
Start the self-assessment 02Go DeeperWant The Why?
Understand the method behind every drill.
Read the method 03Start HereWant It Guided?
Follow the roadmap, in order, from step one.
Open the roadmap 04One To OneWant A Professional Eye?
Book a ProSport Online Assessment on your programme.
Book now