Why regular activity does you good
Beyond the pleasure of playing, regular physical activity strengthens your cardiovascular system, your bones, your joints and your muscles. It also has a recognised positive impact on mental health.
The World Health Organization recommends between 150 and 300 minutes of moderate activity, or 75 to 150 minutes of vigorous activity, every week.[1]
The risks of a poorly prepared return
The progressive return method
An effective return starts with regaining an active everyday lifestyle, before progressively increasing the duration and then the difficulty of sessions.[2]
The physiotherapist’s role is precisely to build exercises specific to your sport into your rehab, to prepare this return in the best conditions.
The HOPP solution to support you
HOPP supports you through a progressive, safe return, with a programme that respects official recommendations and your recovery pace.
A progressive return programme
HOPP structures your return by progressively increasing duration and difficulty, in line with WHO recommendations.
A sports physio to sign off on your return
Before a full return to competition, an expert sports physio can validate your progress by video consultation.
Complete rest or active recovery for your injury?
Take the quiz to find out how to pace your return.
Frequently asked questions
What’s the official weekly physical activity recommendation?
The WHO recommends between 150 and 300 minutes of moderate activity, or 75 to 150 minutes of vigorous activity, every week.[1]
Where should you start a return after an injury?
By regaining an active everyday lifestyle, before progressively increasing the duration and then the difficulty of sessions specific to your sport.
What are the signs of returning too quickly?
Pain that comes back, abnormal fatigue, or discomfort that persists after exertion are signals to take seriously before continuing to increase load.[2]
Can a physio help specifically with my return to sport?
Yes, they build exercises specific to your discipline directly into your rehab, to prepare your return in the best conditions.
Ready to get back to sport with peace of mind?
Start your free assessment in 3 minutes and get your personalised programme.
Scientific references
- Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 2020;54(24):1451-1462. PubMed : pubmed.ncbi.nlm.nih.gov/33239350
- Gabbett TJ. The training-injury prevention paradox: should athletes be training smarter and harder? British Journal of Sports Medicine, 2016;50(5):273-280. PubMed : pubmed.ncbi.nlm.nih.gov/26758673
- Ardern CL, Glasgow P, Schneiders A, et al. 2016 Consensus statement on return to sport from the First World Congress in Sports Physical Therapy, Bern. British Journal of Sports Medicine, 2016;50(14):853-864. PubMed : pubmed.ncbi.nlm.nih.gov/27226389
This page is based on peer-reviewed scientific publications. It remains a general self-assessment tool and does not replace medical advice.