Why this matters for hip, knee and ankle injuries

When you’re recovering from a lower limb injury- whether it’s your knee, hip, or ankle- it’s common to feel better long before you are fully recovered. Pain often settles faster than strength returns. We find that because the pain reduces, many people assume they’re “good enough” and they stop their physio rehab exercises.

When you’re recovering from a lower limb injury- whether it’s your knee, hip, or ankle- it’s common to feel better long before you are fully recovered. Pain often settles faster than strength returns. We find that because the pain reduces, many people assume they’re “good enough” and they stop their physio rehab exercises.

However, feeling better does not mean your muscles and tendons are functioning at their best.And this matters, a lot, when it comes to preventing the injury from coming back.

However, feeling better does not mean your muscles and tendons are functioning at their best.And this matters, a lot, when it comes to preventing the injury from coming back.

The Hidden Gap in Recovery

Most people reach about 70% recovery relatively quickly.

They walk more comfortably, daily activities feel easier, and symptoms reduce significantly.  But at this 70% stage:

  • Stabilising muscles are still underactive
  • Strength is not symmetrical between sides
  • Balance and movement control are still compromised
  • Tendons are not yet strong enough to handle faster or heavier loads

Many people stop their physio rehab and exercises at this stage, even though this is when the most important work begins to prevent problems in future.

Why Rehab Must Be Progressive

The lower limb doesn’t just need strength — it needs strength + control + coordination to absorb force safely.

Everyday activities (walking, climbing stairs, carrying shopping) place moderate load on the joints and muscles.

But most injuries occur during:

  • Unexpected steps
  • Quick changes in direction
  • Running or jogging
  • Sideways movement
  • Walking on uneven ground
  • Returning to sport or gym training

To cope with these, the body needs:

  • Higher strength reserves
  • Improved tendon load tolerance
  • Good balance and movement control
  • Power and reactive stability

These qualities only develop through progressive, later-stage strengthening — the type demonstrated in this video reel below.