12:15
ProSport Physiotherapy
Recovery
Programme
1,240
Charles Middleton
Morning, Charles
Knee recovery • Day 24
🔥7
DAILY ACTIVITY RINGS
60%
60% ON TRACK
Drills Check-in

3 of 4 drills completed • Almost closed!

Log today

Takes under a minute

Before your next appointment

1/3

    These help Dave tailor your next session and unlock Stage 5.

    Feeling better? Keep going.

    Pain settles weeks before your tendon is strong again. You're at 54% tendon strength — your goal is full 80-minute rugby, so let's finish the job.

    Today's drills

    3/4

    Your progress

    58%
    STAGE 4 OF 6
    Overall recovery

    You're past halfway on the road back to full, fearless movement.

    Live sensor feed
    Simulated feed
    Gait symmetry
    94%
    of 96% target
    Impact load
    4.2k
    of 8k / wk
    Tendon strength
    54%
    target 90% vs other leg

    Simulated from clinic force plates & smartwatch. Strength is measured as isometric knee extension vs your uninjured leg.

    Pain is down. Strength is catching up.

    Your tendon needs a few more weeks of loading to be game-ready.

    Your recent logs

    Left vs right leg strength

    Goal: within 10% before sprinting. You're at 82%.

    Your road back

    Six stages from injury to thoughtless, fearless movement.

    Your roadmap Stage 4 of 6 · Day 24
    Day 1 · Injury Finish: 80-min rugby · Sun 1 Nov

    ~58% of the way to thoughtless, fearless movement. 3 stages to go.

    Physios mapping out a rehab plan on a whiteboard
    YOUR PLAN
    Mapped out with your physio, step by step
    Your goal: Play a full 80-minute match without thinking about your knee, then run the Yorkshire 3 Peaks.
    Rugby union • Back row • Sunday league

    Badges

    Learn with Dave

    Short reads and videos that make your rehab click. +50 XP each.

    The Resilient Athlete by David O'Sullivan
    DAVE'S BOOK
    The Resilient Athlete

    The ProSport approach to doing hard things without fear of your body letting you down.

    Concept build — sample content shown for illustration.

    Dave O'Sullivan
    Dave O'Sullivan
    Usually replies within 2 hrs

    Why finishing matters

    Pain isn't the finish line. Pain fades in weeks, but a tendon takes months to rebuild its strength.

    Right now: pain 2/10, tendon strength 54%. Sprinting or tackling now is the classic way to end up back at square one.

    What Stage 4 gives you: the strength to cut, jump and tackle without even thinking about your knee.

    2/10
    Pain today
    54%
    Tendon strength
    ProSport clinic
    Dave O'Sullivan

    Strength test with Dave

    Thursday 15 October, 14:00
    ProSport House, Huddersfield HD1
    Force-plate test to check you're ready for Stage 5
    Spanish squat hold
    45
    SECONDS
    Dave O'Sullivan video message
    Sample video for illustration
    DAVE O'SULLIVAN · VIDEO NUDGE
    Recorded for you, Charles
    Dave O'Sullivan
    Dave O'Sullivan
    Tendon specialist · Huddersfield HQ
    80%
    re-injury risk if you sprint now
    54%
    tendon strength vs uninjured leg
    Flare-up protocol

    Pain above 5? Back off by half — don't stop.

    A spike is a signal, not a setback. This is exactly the day-by-day game Dave plans for.

    Halve today's load. Same drills, half the reps.
    Keep pain under 5/10. If a rep spikes it, rest and try the easier version.
    No sprinting, cutting or jump landings until your force-plate test.
    Worsening swelling, giving way, or night pain? Message Dave today — that needs a look.