Categories / Mobility, rehab & life stages
Featured in: Exercise for a bad back, Exercise for bad knees, Exercise for osteoporosis, Exercise for sciatica
Physio Rehab Programme
Therapist-prescribed exercises after injury or surgery.
How to start
Follow the exercises your physiotherapist gives you, at the prescribed number of repetitions and sets. Ask them to check your technique.
How to progress
Your physiotherapist will progress the exercises. Do not skip ahead.
What the evidence says
Evidence: limited
We found no trials of this particular activity. Rehabilitation programmes vary by condition. Evidence for particular conditions should be taken from clinical guidance.
Take care: Stick to the programme and report increasing pain, swelling or new symptoms to your clinician.
Sources
12-week starter plan
Use the programme your clinician gives you.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 3 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Ask to be shown technique.
- Keep a log.
- Report changes.
Common mistakes
- Skipping sessions.
- Doing too much.
- Ignoring pain.
Kit and cost
Varies Approximate UK prices.
- Bands or light weights as advised
- A mat
- A physiotherapist (NHS or private)
Frequently asked questions
Do I need a physio?
For injuries and long-term conditions, a physiotherapist can tailor a programme.
How long does rehab take?
It depends on the condition.
Is pain normal?
Mild discomfort can be, but ask your clinician.
Good for: Rehab & recovery Joint-friendly
Compare with similar options
| Physio Rehab Programme | Daily Stretching | Foam Rolling | Mobility Flows | |
|---|---|---|---|---|
| Typical session | 30 min × 5/wk | 10 min × 7/wk | 10 min × 5/wk | 15 min × 5/wk |
| Effort | ●○○○○ | ●○○○○ | ●○○○○ | ●○○○○ |
| Cost | Moderate cost | Free | Low cost | Free |
| Equipment | Basic kit | No equipment | Basic kit | No equipment |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Any level | Any level | Any level | Any level |
| Evidence | limited | moderate | limited | limited |