rehab
Coming soonReturn to running after ACL surgery
The framework Functional LAB uses to guide runners back to pain-free training after ACL reconstruction.
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Free resources
Practical rehab & performance guides.
Short, evidence-informed articles written by our clinicians — no gate, no fluff. Read below or ask us on WhatsApp if you want a personal answer.
Latest from the LAB
running
Coming soonManaging runner's knee (patellofemoral pain)
Load, tempo, cadence and shoe choice — the four levers we adjust in the clinic to calm an angry knee.
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strength
Coming soonStrength & conditioning 101 for the rehab patient
Why lifting weights is medicine, and how to start when you've never touched a barbell.
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Rehab
Returning to sport after ACL surgery: what the evidence really says
A clinician's overview of the strength, hop and psychological milestones that matter before you go back to competitive sport.
Coming soonAsk us
Running
Runner's knee: the 4-week loading plan that beats rest
Why cutting mileage without loading rarely fixes patellofemoral pain — and what to do instead.
Coming soonAsk us
Rehab
Non-specific low back pain: a simple decision tree
How to know when to move, when to modify and when to book an assessment.
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Strength
Strength & conditioning for non-athletes: a beginner's blueprint
The two lifts, one throw and one sprint session that cover 80% of the gap for everyone else.
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Recovery
What actually works for recovery (and what's marketing)
Sleep, protein, load management — and a short honest verdict on ice baths, massage guns and compression.
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Rehab
Shoulder impingement: why the label is out of date
A modern take on subacromial pain — and the three exercises that consistently help.
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Injury prevention
Preventing hamstring strains in sport: the 5-minute add-on
A short, evidence-supported addition to your warm-up that reduces re-injury risk.
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Running
Return to running after a stress fracture: the 12-week ramp
A cautious but progressive framework that respects bone remodelling timelines.
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Free downloads
Pain & training diary (PDF)
Track pain, sleep and load in one page for your next consultation.
Request PDF on WhatsAppReturn-to-play checklist
The clinical benchmarks we look for before clearing an athlete.
Request PDF on WhatsApp10-minute performance warm-up
A structured warm-up used across our S&C sessions.
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Short, useful notes for people who want to move better. One email a month, unsubscribe anytime.
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