Evidence-based rehab programmes

View Programmes

Injury Rehab

As an athlete myself, I have experienced the highs and lows of sport and training, including my share of debilitating injuries. Rehab can be perceived as boring and monotonous, but I am determined to change this perception and have designed these programmes with this in mind and I aim to make the rehab process as enjoyable (and challenging) as possible.

Injury Prevention

My training background is what makes me different to many other injury practitioners, and the aim is always to prevent or minimize injuries before they happen, while performing at the highest levels. These programmes are designed to address imbalances from training or previous injuries, and get you moving and performing better than before. Take pride in how well you move.

Unsure of your current limitations? We can work with you in identifying these potential limitations and create a plan to specifically address them.
Contact us to find out more.

OUR PROGRAMMES

6 Week Upper Body Power

Sign up

Shoulder Rehab

Sign up

12 Week Return to Run

Sign up

Quad Rehab

Sign up

MCL Rehab

Sign up

8 Week Lower Body Power

Sign up

Hip Rehab

Sign up

Hamstring Rehab

Sign up

Ankle Rehab

Sign up

ACL Rehab

Sign up

6 Week Shin

Sign up

Achilles Rehab

Sign up

Hip Internal Rotation

Sign up

6 Week Upper Body Power

Sign up

4 Week Upper Body Mobility

Sign up

4 Week Thoracic Mobility

Sign up

6 Week Single Leg Strength

Sign up

6 Week Shoulder Sability

Sign up

8 Week Lower Body Power

Sign up

4 Week Lower Body Mobility

Sign up

8 Week Hip Stability

Sign up

6 Week Hip Mobility

Sign up

8 Week Hamstring Mobility

Sign up

8 Week Hamstring Maintenance

Sign up

"Prior to covid 19 I was in contact with a specialist shoulder surgeon who couldn’t operate due to the nature of the tears, despite the lack of movement and obvious discomfort it was causing me. He suggested seeing a physio which was a crossroads for me as I couldn’t initially find one that was really knowledgeable with CrossFit and then found Nikki. The progress has been remarkable and the speed in which Nikki identified that my left shoulder mobility and strength was worse than the right despite the injury to the right so decided to rehab and treat both sides. Within a few weeks, Nikki had me back doing handstand holds and pull-ups something that I haven’t been able to do since the injury. I genuinely couldn’t recommend or thank
her enough and will continue the sessions to keep improving my mobility and strength. Her programmes are flexible and work around my absolutely crazy work schedule and she is always smiling and encouraging."

"I reached out to Nikki earlier this year due to having ongoing issues / injuries, due to my heavy training workload. I cannot believe how easy the process was. We initially had a video call to discuss everything about my injuries. I then had to complete a body assessment, so she could see exactly where the problems were originating.The rehab program was very simple to follow, which also included links to each movement which was a massive help! I cannot fault the online rehab program one bit. I included it as part of my warm up, so it didn’t feel like it took up a lot of my time. I have most definitely seen the benefits since completing the program and I have continued to incorporate some of the movements and stretches within my warm ups. If I ever had any questions Nikki would be available to answer without hesitation. She also checked in every now and again to see how my rehab was going which was a lovely touch. Thanks again Nikki!"

"I tore the tendon attached to my big toe while front squatting, had minimal function in my big toe and the arch of my foot had collapsed. Over the past few months I have seen Nikki for treatment and I am currently following a tailored programme specific to my injury, the improvements have been unbelievable. I can now perform movements and exercises I honestly didn’t think would be possible again. I can’t thank Nikki enough for her continued help, advice and support but most of all for caring, highly recommend."

"Nikki is the best physio I’ve ever had. That’s it. That’s the review. But seriously, as someone who’s played competitive sport my entire life in many different countries, I’ve had my fair share of injuries and physios. I’ve never encountered one who could diagnose, plan and treat like Nikki can. I had an ongoing knee injury for two years when my friend recommended Nikki - she healed it in four weeks. After ONE consult. It must be some kind of sorcery?! If you have any niggle at all, I would highly highly recommend seeing Nikki, she might stab you with needles but it will be worth it I promise. (Ps she’s also just a really nice person so it’s all win-win really)"

"My Journey with Nikki started around June after an injury to my pec and shoulder earlier on in the year. This had severely impacted the external and internal rotation of my left shoulder and was causing complications with my training. Nikki came up with a program of two physio circuits both to be done twice a week on my days off training. With the circuits changing weekly over the course of 4 weeks, giving me 8 separate physio "workouts". Within weeks there were drastic improvements and by week 8 my mobility was better than before my injury. I accredit Nikki's great knowledge of the shoulders functional anatomy and hitting all the affected muscles from different angles in different ways for this. She also showed a great understanding of her patients by switching it up regularly to stop the exercises becoming stale and keep me committed to the program. If I ever had any sports related issues in the future Nikki would always be my first choice and I have recommended her both to family and friends with 100% confidence."

Recent Blogs

Joint Health

Nikki Donovan
Read More

Hypermobility

Nikki Donovan
Read More

Douglas Heel Be Activated Method

Nikki Donovan
Read More

Progressive Overload During Injury Rehab

Nikki Donovan
Read More

Rehabilitation Guidelines

Nikki Donovan
Read More