Strength and Conditioning

From foundation to performance

S&C begins with simple foundation work. This may involve controlled mat exercises, Pilates-based drills, or bodyweight movements to build initial stability and control. Once the body adapts, resistance exercises and weight training are gradually introduced. For those aiming to return to sport or demanding physical activity, advanced programmes involving plyometrics and agility work are included. This step-by-step process ensures that tendons, muscles, and joints adapt at the right rate for the individual (Ortega-Castillo et al., 2022).

Guided by biology and healing

Muscles and tendons respond differently to load. Tendons adapt more slowly, which is why progressive loading is carefully timed in conditions such as Achilles or patellar tendinopathy. Research has shown that progressive exercise is one of the most effective treatments for tendinopathy and should be considered first-line care (Escriche-Escuder et al., 2020). By understanding the biological processes behind each condition, we know when to progress or when to hold back, helping recovery without flare-ups.
Using the right type of exercise at the right time
Different types of muscle contraction are used depending on the stage of rehabilitation. Isometric exercise can reduce pain and maintain activation in the early phase. Concentric and eccentric exercise helps restore strength and tendon tolerance as healing progresses. Later, plyometric movements are introduced to restore power and dynamic stability. Evidence supports the use of isometrics within a structured loading plan and highlights the unique benefit of eccentric loading for tendon rehabilitation (Clifford et al., 2020).
Evidence you can see
At The Injury Hub progress is continually monitored and adjusted to your needs. In some cases ultrasound scanning is used to track changes within tendons and muscles, providing objective evidence of tissue adaptation rather than relying only on symptoms. This approach reflects current best practice in exercise prescription and helps ensure that each stage of progression is meaningful (Rodríguez et al., 2024).
Why our approach works
What sets The Injury Hub apart is the integration of strength and conditioning with manual therapy, diagnostic imaging, and advanced treatment options when required. This allows us to support patients from the early painful stages of injury right through to full strength and performance. Whether the goal is returning to sport, regaining the ability to work, or simply enjoying daily life without pain, our aim is to rebuild strength, restore confidence, and support long-term resilience.

References
•⁠ ⁠Clifford, C. et al. (2020) Isometric exercise as part of a progressive loading programme for chronic tendinopathy. British Journal of Sports Medicine, 54(10), pp. 618–624.
•⁠ ⁠Escriche-Escuder, A. et al. (2020) Progressive therapeutic exercise as first-line treatment in tendinopathies: a systematic review. BMJ Open, 10(11), e041433.
•⁠ ⁠Ortega-Castillo, M. et al. (2022) Effectiveness of progressive loading exercise in upper limb tendinopathy. Journal of Science and Medicine in Sport, 25(10), pp. 803–811.
•⁠ ⁠Rodríguez, S. et al. (2024) Exercise progressions and regressions to optimise performance and injury prevention. Journal of Sports Sciences, 42(7), pp. 812–820.