8-week program · Online + clinic sessions
Sports Injury
Return to your sport with a plan: staged loading, balance and agility work, and clinician sign-off before you go back to full training.
₹3,499one-time · 8 weeks
- Load progression plan
- Return-to-play checkpoints
- Clinic assessment where needed
- Trainer collaboration
Who it's for
- ·Ankle sprains
- ·Hamstring or calf strains
- ·Overuse injuries
Weekly outline
Week 1
- Mini squat3 × 10 reps
- Single-leg balance3 × 20–30 s each leg
- Clam3 × 12 each side
- Ankle pumps3 × 20 reps
- Ankle alphabet2 × A to Z
- Calf raise3 × 12–15 reps
- Wall calf stretch2 × 3 reps, 30 s
Week 2
- Dead bug2 × 8 each side
- Band external rotation3 × 12 reps
- Mini squat3 × 10 reps
- Step-up3 × 10 reps each leg
- Standing hamstring curl3 × 12 reps
- Single-leg balance3 × 20–30 s each leg
- Clam3 × 12 each side
- Side-lying leg raise3 × 12 each side
- Ankle alphabet2 × A to Z
- Calf raise3 × 12–15 reps
- Wall calf stretch2 × 3 reps, 30 s
- Towel scrunch2 × 1–2 minutes
Week 3
- Bird dog2 × 8 each side, 5 s hold
- Dead bug2 × 8 each side
- Band external rotation3 × 12 reps
- Band row3 × 12 reps
- Mini squat3 × 10 reps
- Step-up3 × 10 reps each leg
- Standing hamstring curl3 × 12 reps
- Single-leg balance3 × 20–30 s each leg
- Clam3 × 12 each side
- Side-lying leg raise3 × 12 each side
- Reverse lunge3 × 8 each leg
- Band monster walk3 × 10 steps each way
- Calf raise3 × 12–15 reps
- Wall calf stretch2 × 3 reps, 30 s
- Towel scrunch2 × 1–2 minutes
Week 4
- Bird dog2 × 8 each side, 5 s hold
- Dead bug2 × 8 each side
- Side plank on knees2 × 3 each side, 10–20 s
- Band external rotation3 × 12 reps
- Band row3 × 12 reps
- Scaption raise3 × 10 reps
- Step-up3 × 10 reps each leg
- Standing hamstring curl3 × 12 reps
- Wall sit3 × 15–30 s
- Single-leg balance3 × 20–30 s each leg
- Side-lying leg raise3 × 12 each side
- Reverse lunge3 × 8 each leg
- Band monster walk3 × 10 steps each way
- Calf raise3 × 12–15 reps
- Wall calf stretch2 × 3 reps, 30 s
- Towel scrunch2 × 1–2 minutes
Week 5
- Side plank on knees2 × 3 each side, 10–20 s
- Band external rotation3 × 12 reps
- Band row3 × 12 reps
- Scaption raise3 × 10 reps
- Prone Y raise2 × 10 reps
- Step-up3 × 10 reps each leg
- Wall sit3 × 15–30 s
- Single-leg balance3 × 20–30 s each leg
- Reverse lunge3 × 8 each leg
- Band monster walk3 × 10 steps each way
- Calf raise3 × 12–15 reps
Week 6
- Side plank on knees2 × 3 each side, 10–20 s
- Band row3 × 12 reps
- Scaption raise3 × 10 reps
- Prone Y raise2 × 10 reps
- Wall sit3 × 15–30 s
- Single-leg balance3 × 20–30 s each leg
- Reverse lunge3 × 8 each leg
- Band monster walk3 × 10 steps each way
- Calf raise3 × 12–15 reps
- Hop and stick3 × 6 hops each direction
Week 7
- Single-leg balance3 × 20–30 s each leg
- Reverse lunge3 × 8 each leg
- Band monster walk3 × 10 steps each way
- Hop and stick3 × 6 hops each direction
Week 8
- Single-leg balance3 × 20–30 s each leg
- Reverse lunge3 × 8 each leg
- Band monster walk3 × 10 steps each way
- Hop and stick3 × 6 hops each direction
A physiotherapist adjusts it to you
Every program includes clinician reviews. Sets, reps and progression change based on your check-ins.
Supports recovery, doesn't promise a cure
Most people improve with consistent, graded movement. Some need more; your physiotherapist will say so.
Stop and seek care if
Pain sharply worsens, you notice numbness or weakness, or you develop any of the red flags in the condition guide.
Start the Sports Injury program.
Pay once, follow the weekly plan, and check in daily. A physiotherapist reviews your progress.