26/07/2026
Rehabilitation isn’t “3 sets of 10.”
One of the biggest misconceptions in injury rehabilitation is that everyone should do the same exercises, for the same number of repetitions, for the same amount of time.
In reality, effective rehab is built around progressive overload.
Just like getting stronger in the gym, injured tissues need the right amount of stress to adapt. Too little, and they don’t improve. Too much, and symptoms flare up.
The key is gradually increasing the challenge over time. That might mean:
✔️ Increasing load
✔️ Increasing repetitions
✔️ Increasing range of movement
✔️ Increasing speed
✔️ Improving control and balance
✔️ Progressing to more sport-specific movements
The plan should be individual, based on your injury, goals, symptoms and how your body responds—not a generic sheet of exercises handed out to everyone.
Whether you’re dealing with plantar fasciopathy, Achilles tendinopathy, runner’s knee or another musculoskeletal injury, rehabilitation should evolve as you improve.
The goal isn’t simply to reduce pain—it’s to build the strength, capacity and resilience needed to keep you active and reduce the risk of the problem returning.
Rehabilitation is a process, not a prescription.
If you have Foot & Ankle pain, see a specialist.
Mr L Stapleton MSc PGc (PSM) PGc (IP) PGdip FFPM(Glas) FRCPodM
Prescribing Podiatrist & Specialist in Podiatric Sports Medicine
Www.kentsportspod.com
01622961005
HeelPain AchillesTendinopathy PlantarFasciitis KneePain InjuryRecovery StrengthTraining KentSportsPodiatry