Lower Back Pain Rehab Plan
An 8-week progressive programme to calm pain, restore movement and rebuild trunk and hip strength.
Digital Plans
Rehab Plans. Expert-Designed. Ready to Download.
Evidence-based physiotherapy programmes designed by our clinical team. Download instantly and start your recovery today.
Baseline Plans
Start With Your Area
Each plan includes illustrated exercises, weekly progressions, pain-monitoring guidance and clear advice on when to seek a clinical review.
Knee Rehabilitation Plan
Staged strengthening and control work for common knee pain, ligament sprains and post-op recovery.
Shoulder Recovery Plan
Mobility, rotator cuff loading and scapular control to get your shoulder moving freely again.
Neck & Upper Back Plan
Gentle mobility, deep neck strengthening and posture strategies for desk-based neck pain and stiffness.
Hip & Groin Rehab Plan
Progressive hip and groin loading for stiffness, strains and activity-related pain.
Ankle & Foot Rehab Plan
From early sprain management to balance, calf strength and hop progressions for a confident return.
Elbow & Arm Rehab Plan
Tendon-friendly loading for tennis and golfer's elbow, plus grip and forearm strength work.
Upper Back & Chest Plan
Thoracic mobility, rib and breathing drills and upper back strengthening to ease stiffness and aching.
Condition-Specific Plans
Achilles Tendinopathy Plan
A staged tendon-loading programme from isometrics to plyometrics, with clear pain-monitoring rules.
Lateral Hip Pain Plan
Targeted gluteal strengthening and load management for gluteal tendinopathy and outer hip pain.
Patellar Tendinopathy Plan
Progressive loading for 'jumper's knee', building from isometric holds to sport-specific jumping.
Plantar Fasciitis Plan
Heel pain relief through calf and foot strengthening, load modification and footwear advice.
Shoulder Condition Plan
Condition-specific pathways for rotator cuff related pain and frozen shoulder, with phased progressions.
Adjunct Plan
Beyond the Programme
Recovery doesn't stop at exercise. Practical, evidence-based guidance on sleep, food, stress and social connection to support every RehabRoute programme.
Bundle
Bundle
Complete Recovery Bundle
All 13 plans — every baseline and condition-specific programme — in one download. Ideal for active households, coaches and anyone managing more than one problem area.
These plans are for general rehabilitation guidance only and do not replace clinical assessment by a qualified physiotherapist. If you are unsure whether a plan is suitable, please consult a clinician first.