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Sports Injury Rehabilitation Physiotherapy

Sports rehab returns athletes — recreational or competitive — to peak performance after injury. SootheCare centres run sport-specific protocols for cricket, football, running, badminton, tennis and more.

SootheCare verifiedPhased programmeLast updated May 2026

Recovery timeline

A typical sports rehab programme moves through these phases. Your physiotherapist will adapt the timeline to your specific case.

  1. 1

    Phase 1: Acute injury

    Days 0-7

    PRICE protocol, gentle mobility, prevent stiffness.

  2. 2

    Phase 2: Tissue healing

    Weeks 1-4

    Restore range, light loading, low-impact aerobic conditioning.

  3. 3

    Phase 3: Strength

    Weeks 4-12

    Progressive sport-specific strengthening and proprioception.

  4. 4

    Phase 4: Return to sport

    Weeks 12+

    Plyometrics, change-of-direction, full match play.

What to expect

Manual Therapy

Hands-on techniques including joint mobilisation, soft tissue massage, myofascial release and trigger point therapy. Used to reduce pain, restore movement and break down adhesions in muscles and connective tissue.

Exercise Therapy

The cornerstone of modern physiotherapy. Progressive, individualised exercises restore strength, mobility and motor control — the only intervention proven to produce long-term changes in tissue and function.

Dry Needling

Fine needles inserted into trigger points to release tight muscle bands. Effective for chronic muscle tension, headaches, and stubborn pain that doesn't respond to massage alone. Different from acupuncture in approach and goal.

Electrotherapy

Modalities like TENS, ultrasound, IFT and laser used to reduce pain and inflammation, especially in the early stages of injury. Always combined with exercise — never used as a standalone treatment.

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Frequently asked

When can I return to my sport after a hamstring tear?
Grade 1 strains typically take 1-2 weeks; Grade 2 strains 4-6 weeks; Grade 3 strains 8-12 weeks. Returning before passing strength and high-speed running benchmarks dramatically increases re-injury risk.

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