PROCESS

History Taking

• Listen carefully to your story — how the injury happened, symptoms, sport demands, training load, and previous injuries.

Physical Examination

• Assess movement quality, joint mobility, strength, and functional tests, identify pain points, compensations, and risk factors for re-injury.

Objective Testing (if appropriate)

• Force plate analysis (e.g. hop tests, balance tests), range of motion measurements and functional screening relevant to your sport

Diagnosis and Explanation

• Explain clearly what’s going on. Discuss tissue healing timelines, precautions, and realistic expectations.

Initial Assessment

Set specific goals:

• Pain reduction

• Restoring strength and movement

• Return to specific sport skills

Outline a step-by-step rehab plan tailored to you.

• Exercise therapy

• Manual therapy (if indicated)

• Load management strategies

Goal Setting and Planning

Focus on:

• Reducing pain and swelling

• Restoring basic range of motion

• Gentle muscle activation without overload

• Maintaining fitness where safe (e.g. bike, pool work)

Education:

• Load management

• Positions to avoid initially

• How to stay active safely

Early Rehabilitation Phase

Gradually increase loading:

• Strength work tailored to the injured area and kinetic chain

• Functional movements (e.g. squats, lunges, step-ups)

• Core stability and anti-rotation work

Correct movement patterns:

• Address compensation

• Improve control under load

Progressive Strength and Control Phase

Functional and Sport-Specific Phase

Reintroduce sport-specific drills:

• Cutting, jumping, pivoting (football)

• Rotational power and balance work (golf)

• Sport-specific conditioning

Integrate reactive drills to improve confidence and readiness.

Objective Re-Testing

Reassess strength, power, and movement quality.

• Compare injured vs. uninjured side.

• Use objective measures (e.g. Strength testing, hop tests, force plates etc). Identify any remaining asymmetries or weaknesses.

Return-to-Sport Planning

Criteria-based decision making:

• Pain-free function

• Symmetrical strength and power (usually <10% difference)

• Confidence in high-speed or high-load tasks

Gradual return to training:

• Controlled exposure to sport demands

• Progressively increase intensity and unpredictability

Communication:

• Liaise with coaches, trainers, or the medical team as needed.

Injury Prevention and Performance

Educate on long-term strategies:

• Strength maintenance programs

• Warm-up routines

• Load management principles

Provide ongoing support to reduce re-injury risk and maximise performance.