This phase is the initial phase after injury and or surgery.

Our primary goals are;

• Manage pain and swelling

• Regain early range of motion and muscular activation

• Regain ability to bear weight

• Begin training of the uninjured leg

• Begin upper body training

Once weve settled your symptoms and at the appropriate time post surgery (if youve had surgery) our next goal is to start to regain strength locally at the knee. This goal of this phase is to start;

• Strengthening the quads, hamstrings, calfs, adductors and glutes

• Beging functional movement patterning (squats and hinges)

• Begin gait retraining

• Continue strength and conditioning of the upper body and core

In this phase our main goal is to perform more 'functional' exercises. Our goals at this phase are;

• Regain muscle symmetry in the legs

• Begin building strength with functional exercises such as squat variations and deadlift variations

• Introduce single leg stability exercises

• Introduce progressions for jumping and hopping (plyometric) exercises

• Start prepare to run testing and strength protocols

This phase is the most exciting phase as we return to run. The goal of this phase is to;

• Ensure comfortable, symmetrical and pain free running

• Accumulate running time and distances on grass and then road

Once we can run for 30+ minutes with no pain we start performing change of direction and sprinting drills. The goals of this phase are;

• Introduce a variety of drills to challenge pre-planned and reactive change of direction drills

• Begin building sprinting and speed ability

This block is aimed at preparing you for your sport by utilizing sport specific drills and exercises to enhance and prepare you the requirements of your sport or goal.