Education
Injury Recovery Guides
Expert guides for common sports injuries — written by our sports therapists. For a personalised plan, book a 1:1 injury assessment.
Rotator Cuff Rehab
£19.99Rebuild shoulder strength & restore pain-free movement
- 4-week progressive exercise programme (PDF)
- Week-by-week progression guide
- Mobility & warm-up routines
Lower Back Rehab
£19.99Reduce pain and build a bulletproof back
- 4-week progressive exercise programme (PDF)
- Pain management phase (weeks 1–2)
- Strength rebuild phase (weeks 3–4)
Knee Injury Rehab
£19.99Get back to running, training and daily life pain-free
- 4-week progressive exercise programme (PDF)
- Swelling & pain management guide
- Return-to-sport progression
Hamstring Strain Rehab
£19.99Heal fast and prevent re-injury
- 4-week progressive exercise programme (PDF)
- Eccentric loading protocol (Nordic curls)
- Return-to-sprint criteria checklist
Hip Flexor Rehab
£19.99Free up your hips and end chronic tightness
- 4-week progressive exercise programme (PDF)
- Mobility & flexibility routine
- Strengthening protocol
Ankle Sprain Rehab
£19.99Full ankle recovery and prevention of re-sprains
- 4-week progressive exercise programme (PDF)
- POLICE protocol for acute phase
- Balance & proprioception training
Tennis Elbow Rehab
£19.99Eliminate lateral elbow pain and restore full grip strength
- 4-week progressive loading programme (PDF)
- Eccentric wrist extension protocol
- Grip strength rebuilding phase
Shin Splints Rehab
£19.99Resolve shin pain and build back to running pain-free
- 4-week progressive exercise programme (PDF)
- Load management and training diary guide
- Tibialis and calf strengthening protocol
Need a personalised plan?
Our sports therapists will assess your injury, give you a diagnosis and build a programme specifically for you.
Book a 1:1 Injury Assessment — £60Questions
Injury Guide FAQs
Many of our injury guides are completely free. Our structured rehab programmes — with full week-by-week exercise plans and PDF downloads — are available for £20. For a personalised programme tailored to your specific injury, book a 1:1 assessment with our sports therapists.
All guides are written by RE:UP's sports therapists based at our Altrincham centre. Each programme is built on clinical loading principles and follows a week-by-week progression from pain management through to full return to sport.
Most guides use bodyweight exercises, resistance bands and simple gym equipment such as dumbbells. Each guide lists what you will need so you can check before you start.
If your pain is severe, you are unsure of your diagnosis, you have had surgery, or you are not progressing after 2–3 weeks, book a 1:1 injury assessment at RE:UP. Our therapists will assess your injury, give you a diagnosis and build a personalised plan.
Yes. The guides are designed to complement in-person treatment. If you are working with one of our therapists, they can advise on how to integrate the programme with your treatment schedule.