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RECOVERY & REHABILITATION

INJURY RECOVERY & HEALTH PLANS

Evidence-based plans with exercises, stretches, and step-by-step guidance. Select a topic below or scroll to view all plans.

Hamstring stretch

PHASE-BASED REHABILITATION

HAMSTRING RECOVERY PLAN

Hamstring strains are common in football due to sprinting and kicking. This plan guides you through phases from acute care to return-to-play.

Phase 1: Acute (Days 1–5)

  • RICE: Rest, Ice (15–20 min every 2–3 hours), Compression, Elevation
  • Avoid stretching the muscle in the first 48–72 hours
  • Gentle walking if pain allows; avoid sprinting and kicking

Phase 2: Sub-acute (Days 5–14)

Introduce gentle stretching and light strengthening.

Stretch 1: Seated Hamstring Stretch

Seated hamstring stretch
  1. Sit with one leg extended, other bent with foot against inner thigh
  2. Hinge at hips, reach toward toes; hold 20–30 seconds
  3. Repeat 3× per leg, 2× daily

Stretch 2: Lying Hamstring Stretch (with band)

  1. Lie on back, lift one leg; use band or towel around foot
  2. Gently pull leg toward chest until mild stretch; hold 20–30 sec
  3. 3× per leg, 2× daily

Phase 3: Strengthening (Weeks 2–4)

Exercise 1: Nordic Hamstring Curl (Eccentric)

Nordic hamstring exercise
  1. Kneel with feet anchored; slowly lower chest toward floor
  2. Control descent over 3–5 seconds; use hands to push back up
  3. 3 sets of 5–8 reps, 2× per week

Exercise 2: Single-Leg Romanian Deadlift

  1. Stand on injured leg; hinge at hip, extend other leg behind
  2. Lower until hamstring engages; return to stand
  3. 3 sets of 8–12 reps per leg

Phase 4: Return to Play

  • Progress to jogging, then striding, then sprinting over 1–2 weeks
  • Include ball work and position-specific drills before full training
  • Continue Nordic curls 1× per week for prevention
Ankle mobility and balance

LIGAMENT REHABILITATION

ANKLE SPRAIN RECOVERY PLAN

Lateral ankle sprains affect the ligaments on the outside of the ankle. This plan supports healing and reduces re-injury risk.

Phase 1: Acute (Days 1–5)

  • RICE: Rest, Ice, Compression, Elevation
  • Weight-bearing as tolerated; use crutches if needed
  • Ankle pumps (point/flex toes) to maintain circulation

Phase 2: Mobility & Early Strengthening (Days 5–14)

Exercise 1: Ankle Alphabet

  1. Sit or lie with leg elevated; trace A–Z with big toe
  2. Perform 2× through alphabet, 2× daily

Exercise 2: Calf Stretch (Gastrocnemius & Soleus)

Calf stretch
  1. Stand facing wall; place injured foot back, heel down
  2. Bend front knee for gastrocnemius; bend back knee for soleus
  3. Hold 30 seconds × 3 per position

Phase 3: Balance & Proprioception (Weeks 2–4)

Exercise: Single-Leg Balance

  1. Stand on injured leg; aim for 30–60 seconds
  2. Progress: eyes closed, unstable surface (foam pad)
  3. 3× per day

Exercise: Heel Raises

  1. Double-leg, then single-leg heel raises
  2. 3 sets of 15 reps

Phase 4: Return to Sport

  • Progress to hopping, cutting, and change-of-direction drills
  • Consider ankle taping or bracing during return phase
  • Continue balance work 2× per week for 6+ months
Dynamic stretching

INJURY PREVENTION

PRE & POST MATCH STRETCHES

Dynamic warm-up before play and static cool-down after. Combine with mobility work for injury prevention.

Pre-Match: Dynamic Warm-Up (10–15 min)

1. Leg Swings (Front & Side)

Leg swings
  1. Hold wall; swing leg forward/back 10×, then side-to-side 10×
  2. Repeat other leg

2. Walking Lunges with Twist

  1. Lunge forward; twist torso toward front leg
  2. 10× per leg

3. High Knees & Butt Kicks

  1. 20m high knees, 20m butt kicks

4. Hip Circles & Ankle Circles

  1. 10 circles each direction per joint

Post-Match: Static Cool-Down (5–10 min)

1. Hamstring Stretch

  1. Seated or standing; hold 30 seconds per leg

2. Quad Stretch

  1. Standing, pull heel to glute; hold 30 seconds per leg

3. Hip Flexor Stretch

  1. Half-kneeling; drive hip forward; hold 30 seconds per side

4. Calf Stretch

  1. Wall stretch, both gastrocnemius and soleus; 30 seconds each
Hip and groin stretch

LOWER BODY HEALTH

GROIN & HIP FLEXOR RECOVERY

Adductor strains and hip flexor tightness are common in football. This plan addresses both recovery and prevention.

Groin (Adductor) Recovery

Stretch: Seated Groin Stretch (Butterfly)

  1. Sit with soles together, knees out; gently press knees down
  2. Hold 30 seconds × 3

Exercise: Copenhagen Plank (Adductor Strengthening)

  1. Side plank with top leg on bench; bottom leg hangs
  2. Lift bottom leg to meet bench; 3 sets of 8–12 per side

Hip Flexor Stretches & Exercises

Stretch: Half-Kneeling Hip Flexor

Hip flexor stretch
  1. Kneel on back leg; drive hip forward, squeeze glute
  2. Hold 30 seconds × 3 per side

Exercise: Glute Bridges

  1. Lie on back, feet flat; drive through heels, squeeze glutes
  2. 3 sets of 15 reps

Combination: Core Stability

  • Dead bugs, planks, and bird-dogs support hip and groin health
  • Include 2× per week for injury prevention

PERSONALISED SUPPORT

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