Recovery after an injury is rarely a straight line. A good physiotherapy plan gives that recovery structure: clear stages, measurable goals and exercises you can actually keep up with at home.
Week 1: assessment and pain control
The first session is mostly assessment — range of motion, strength, swelling, gait and the movements that reproduce your pain. From that, your therapist sets baseline measurements so progress can be tracked objectively rather than by feel alone.
Early treatment focuses on settling pain and swelling and protecting the injured tissue, while keeping the surrounding joints moving.
Weeks 2–3: restoring movement
- Graded mobility work to regain range of motion
- Gentle isometric and low-load strengthening
- Manual therapy where indicated
- A short daily home programme — usually 10–15 minutes
Week 4 onward: strength and function
Once movement returns, the emphasis shifts to load: progressive strengthening, balance and control, and then movements specific to your work or sport. For athletes this includes sport-specific drills before a staged return to play.
How to get the best result
- Do the home exercises — clinic sessions alone rarely rebuild strength
- Report pain that is sharp, or that lingers for more than 24 hours after exercise
- Do not skip the final phase; most re-injuries happen when people stop once the pain goes
- Keep sleep, hydration and nutrition consistent — tissue healing depends on them
Frequently asked questions
- How often should I attend physiotherapy?
- Early on, two to three sessions a week is common, reducing as you become more independent with your home programme. Your therapist will set the schedule after assessment.
- Should exercise hurt?
- Mild discomfort during rehabilitation is normal. Sharp pain, or pain that stays elevated a day later, means the load was too high and the programme should be adjusted.
This article is general health information and does not replace a personal medical consultation. Please speak to a qualified clinician about your own symptoms.
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