Heavier strength training, adapted around the knee rather than avoided. Leg press, deadlift and split squat variations with modified depth and controlled progression, plus how block periodisation lowers repetitions and raises load across each block.

This is where loading properly begins. Squats, hinges, lunges and single-leg work at 10–15 repetitions for 3 sets, prioritising movement quality over weight, before block periodisation shifts the emphasis towards heavier loads.

Most meniscal injuries improve without an operation. Phase 1 focuses on settling swelling, restoring full straightening and bend, and getting your normal walking pattern back, with exercise dosage and video demonstrations for each.

What the menisci actually do, how they get injured, and why the tear pattern matters more than the scan. Covers knee anatomy, traumatic and degenerative causes, the six common tear types, and when surgery is genuinely indicated.

Strength training isn’t just for athletes or gym-goers — it plays a vital role in injury prevention, recovery, and long-term health. As physiotherapists, we often see people avoid strength work because they’re unsure where to start or worry it might make pain worse. In this guide, we explain why building strength matters, how it supports your body in everyday life, and how the right approach can help you move better, feel stronger, and stay injury-free.

Plyometrics and ballistic training help bridge the gap between strength work and the fast, explosive movements needed for daily activity and sport. Both develop power, with plyometrics improving the body’s ability to store and release elastic energy, while ballistic exercises focus on accelerating a load through a full movement range.

Maximal strength training is an important stage of ACL rehabilitation, helping the body produce and tolerate higher levels of force. Through progressive movements such as squats, hinges and lunges, this phase builds strength through the hips and legs to support a safer return to running, jumping and sport. Developing strong, resilient muscles also supports long-term knee health, reduces re-injury risk and benefits overall physical wellbeing.

Phase three focuses on improving motor control and exercise progression, helping the brain and body coordinate the right muscles at the right time. The aim is to build better movement quality, knee stability and confidence as activity levels increase. Exercises should feel challenging but controlled, and can be modified to work similar muscles in positions that avoid significant increases in pain.