Services

Rehabilitation Plans (Including Sport-Specific)

Progressive, sport-specific plans built around your injury, your body and what you are getting back to.

What it is

Manual therapy and massage will get you a long way. But for most injuries, real long-term recovery comes from what you do between sessions. That’s what our rehabilitation plans are for.

Rehab planning here is delivered to Level 5 clinical standards, with plans built around your specific injury, your body, your training history, and what you’re trying to get back to. Whether that’s your sport, your job, or just being able to walk pain-free, the plan is tailored to your end goal, not a generic template.

What a plan includes

A typical rehab plan includes:

A clear explanation of your injury and the recovery process
Progressive exercises to rebuild strength, range, and control
Loading strategies to gradually get you back to full activity
Guidance on what to keep doing, what to hold off on, and what to modify
Regular review points to track progress and adjust the plan

Sport-specific work

For athletes, we build in sport-specific work as recovery progresses. That means training the movements, positions, and loads that matter for your actual sport, not just generic gym exercises. Runners, cyclists, gym-goers, contact sport athletes, racket sports players, the plan reflects the demands of what you actually do.

Common questions

How long does rehabilitation take?

Rehab isn’t quick. It isn’t glamorous. But it’s what turns “I’m out of pain” into “I’m back to full performance without it coming back.”

How many sessions will I need?

Honest answer: it depends on the injury and how long it’s been going on. Something acute and recent might resolve in 2-4 sessions. Something chronic and long-standing can take longer. We’ll always give you a realistic sense of the timeline at your first assessment, and we’d rather be honest upfront than string sessions out.

Will it come back?

That’s often down to what happens between and after your sessions. Manual treatment addresses the immediate problem, but proper rehab, building strength, movement, and control in the injured area, is what stops it recurring. That’s what our rehabilitation plans are for. Do the rehab work, and most injuries stay resolved.

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Other services

Acupuncture

Fine, sterile needles at specific points on the body to help with pain, muscle tension and recovery.
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Acupuncture

Fine, sterile needles at specific points on the body to help with pain, muscle tension and recovery.
What it is
Acupuncture is a treatment that involves inserting fine, sterile needles into specific points on the body to help with pain, muscle tension, and recovery. At Appleby Injury and Massage, acupuncture is delivered by a qualified practitioner and used as part of a wider treatment plan for clients dealing with sports injuries, muscle tightness, long-standing pain, and post-training recovery.
Every session starts with a proper conversation about what’s going on, your history, and what you want to get out of the treatment. We talk you through the plan before we start, and you’re always in control of the pace.
Acupuncture in the clinic
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Injury Assessments

A full assessment to Level 5 clinical standards, so the treatment plan is built on what is actually going on.
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Injury Assessments

A full assessment to Level 5 clinical standards, so the treatment plan is built on what is actually going on.
What it is
Before any treatment plan is put together, a proper assessment is essential. That means a full conversation about your injury, your history, your training or work demands, and what you want to be able to be doing again.
Assessments here are carried out to Level 5 clinical standards, which means we look at movement, range, strength, function, and clinical reasoning across the whole picture. We identify the injured area, work out what’s compensating around it, and build a picture of both the immediate problem and the underlying cause. A good assessment is what makes a good treatment plan possible.
When it helps
Injury assessments are useful whether you’ve picked up an acute injury (a sudden strain or pull), you’re dealing with an ongoing niggle that isn’t shifting, or you want to understand a recurring issue that keeps coming back mid-training.
You’ll leave the assessment with a clear explanation of what’s been found, what treatment is recommended, and a realistic sense of the timeline for recovery.
Where the assessment happens
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Sports Massage

Deep, targeted manual therapy to release tight muscles, improve movement and support recovery.
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Sports Massage

Deep, targeted manual therapy to release tight muscles, improve movement and support recovery.
What it is
Sports massage is a deep, targeted form of manual therapy designed to release tight muscles, improve movement, and support recovery from training or injury. It’s not a spa massage. It’s proper hands-on clinical work, delivered by a Level 5 qualified sports massage and rehabilitation therapist, focused on the specific areas that need it.
At Appleby Injury and Massage, we work with clients across the full range: athletes preparing for competition, weekend runners and cyclists, people rehabbing from injury, and anyone whose body is stiff and sore from work or life.
What a session can focus on
Every session is tailored to what you’ve come in for. That might be:

Pre-event preparation and priming for competition

Post-event recovery to speed up healing and reduce soreness

Maintenance work between training blocks or races

Rehab and recovery from specific injuries

General muscle tightness from work, desk hours, or repetitive strain
We’ll talk through what you’re feeling, what’s not working, and what you want the session to focus on before we start. Feedback during the session is welcome, especially on pressure.
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Kinesiology Taping

Flexible tape to support muscles and joints, help with movement and manage load on injured tissue.
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Kinesiology Taping

Flexible tape to support muscles and joints, help with movement and manage load on injured tissue.
What it is
Kinesiology taping is the application of flexible cotton tape to specific areas of the body to support muscles and joints, help with movement, and manage the load on injured or fatigued tissue. It’s the coloured tape you’ll have seen on athletes at every major sporting event over the last decade.
We use kinesiology tape as part of a wider treatment plan, not as a standalone fix. It works best when it’s applied to complement the hands-on work already being done — supporting a recently treated area, protecting a joint during return-to-sport, or helping manage a niggle during a big event.
Common uses

Supporting a muscle or joint during recovery from injury

Reducing load on a strained or fatigued muscle

Helping with posture or movement patterns

Providing extra support during competition or heavy training
The tape stays on for several days at a time, is water-resistant, and moves with you. We apply it at the end of your session so you leave already set up for whatever your next few days involve.
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