Movement RX Hub
Phased rehabilitation programs for common musculoskeletal pain — jumper’s knee, low-back pain, and shoulder impingement. Each program is evidence-rated and includes contraindications, phase-by-phase goals, and exercise protocols.
When to see a physiotherapist
See a physiotherapist if you experience: pain that radiates down a limb, numbness or tingling, swelling that does not resolve within 72 hours of rest, or symptoms that worsen over 1–2 weeks of consistent protocol.
Jumper's Knee Protocol
AFixing anterior knee pain
Evidence-based loading protocol for patellar tendinopathy (Jumper's Knee). Two phases: isometric holds to reduce pain and "wake up" cortical inhibition, then heavy slow resistance to remodel the tendon structure. Based on Rio et al. (2015) and Beyer et al. (2015).
McGill Big 3
BStabilise the spine
Core endurance protocol based on Dr. Stuart McGill's research. These are not ab exercises — the goal is spinal stiffness and endurance in the deep stabilisers. Pain-free movement comes from a stable spine, not a strong one. Best for non-specific mechanical low-back pain.
Shoulder Impingement Protocol
BOpen up the subacromial space
Progressive loading protocol for subacromial (shoulder) impingement and rotator cuff tendinopathy. Focuses on restoring scapular control first, then progressive rotator cuff loading. Supported by the Kuhn et al. meta-analysis of non-surgical management.