Knee Injury Rehab
Get back to running, training and daily life pain-free
4-week
Programme length
£60
Assessment
Not needed
GP referral
Level 5 therapists
Written by
RE:UP ALTRINCHAM
Want a personalised assessment?
This guide is a starting point. For a diagnosis and a programme built specifically around your injury, book a 1:1 with our sports therapists.
Book an Assessment, £60Ask a question20 Huxley Street, Altrincham WA14 5HH
ALSO AT RE:UP
Combine your rehab with contrast therapy. Sauna and ice bath from £20.
View recovery sessionsOVERVIEW
Covers ACL, MCL, meniscus and general knee pain. Progressive loading from basic mobility to sport-specific movement patterns over 4 weeks.
Written by our sports therapists at RE:UP · Reviewed May 2026
WHAT IS IT
What is Knee Injury?
Knee pain in active people covers a range of conditions — patellofemoral pain syndrome (runner's knee), ACL and meniscus injuries, patellar tendinopathy, and iliotibial band syndrome. Each has a distinct mechanism and rehabilitation pathway, but what they share is that long-term recovery depends on restoring strength, stability, and movement quality — not simply resting. This programme addresses the most common presentations in active adults and runners.
COMMON CAUSES
What causes Knee Injury problems?
- 01ACL, MCL, or PCL ligament sprain or tear
- 02Meniscus injury — from twisting, loading, or degeneration
- 03Patellofemoral pain syndrome — pain under or around the kneecap
- 04IT band syndrome causing lateral knee pain in runners
- 05Patellar tendinopathy — overuse of the patella tendon
- 06Knee osteoarthritis — cartilage degeneration over time
- 07Post-surgical recovery — ACL reconstruction, meniscus repair
- 08Training load errors — sudden increase in running or jumping volume
IMPORTANT
When to seek urgent help
Seek medical attention before starting this guide if you experience any of the following. Call your GP, NHS 111, or go to A&E.
- !Immediate severe swelling after a specific injury mechanism
- !The knee "giving way" completely or feeling unstable on weight bearing
- !Inability to straighten or fully bend the knee
- !Locking of the knee — it becomes stuck in one position
- !Significant pain at rest or at night unrelated to activity
SUITABLE FOR
Is this guide right for you?
- ACL / MCL sprain or tear
- Meniscus injury
- Runner's knee (PFPS)
- Post-surgical knee recovery
- Knee osteoarthritis
WHAT'S INCLUDED
What this guide covers
- 4-week progressive exercise programme (PDF)
- Swelling & pain management guide
- Return-to-sport progression
- Ice bath protocol for acute phases
- Booking link for 1:1 assessment at RE:UP
TRAINING
Can you train during recovery?
Usually yes. Knee injuries rarely require complete rest. Low-impact training — cycling, swimming, upper body work — is almost always appropriate. Running and jumping activities may need to be modified or temporarily paused depending on the severity. Progressive loading of the knee through rehabilitation is essential — not avoiding it.
TIMELINE
Recovery timeframe
Mild ligament sprains and patellofemoral pain often respond in 4–8 weeks. ACL injuries and post-surgical recovery typically take 6–12 months before return to cutting and pivoting sports. The 4-week programme in this guide covers the most common non-surgical knee presentations.
PROFESSIONAL ASSESSMENT
How RE:UP can help
A sports therapy assessment at RE:UP for knee pain covers joint mobility, ligament stability testing, patella tracking, muscle strength (quad, hamstring, hip), and movement under load. This identifies whether the issue is structural, strength-related, or load management-related — and creates a structured plan accordingly. No GP referral is needed.
Book an Assessment, £60FAQ
Frequently asked questions
RE:UP ALTRINCHAM
Want a personalised assessment?
This guide is a starting point. For a diagnosis and a programme built specifically around your injury, book a 1:1 with our sports therapists.
Book an Assessment, £60Ask a questionALSO AT RE:UP
Combine your rehab with contrast therapy. Sauna and ice bath from £20.
View recovery sessions