Physiotherapy exercises and recovery guides
Practical, physiotherapist written guides on back pain, neck pain, sciatica, knees, shoulders and sports injuries, with step by step exercise programmes you can start at home in Centurion and Midrand.
Browse by area of pain
- Back Pain9 articles
Lower back pain causes, exercises and when to get assessed.
View articles - Neck Pain3 articles
Stiff necks, desk related pain and gentle mobility work.
View articles - Shoulder Pain3 articles
Impingement, rotator cuff pain and shoulder rehab.
View articles - Knee Pain1 articles
Runner's knee, joint pain and strengthening routines.
View articles - Hip Pain1 articles
Hip and glute pain, mobility and post surgical recovery.
View articles - Sciatica2 articles
Nerve related leg pain, safe stretches and red flags.
View articles - Sports12 articles
Sports injuries, return to play and performance.
View articles - Running Injuries2 articles
Training load, common running injuries and prevention.
View articles - Posture1 articles
Posture habits, desk setup and forward head position.
View articles - Joint Pain2 articles
Arthritic and general joint pain management.
View articles - Rehab8 articles
Post operative and neurological rehabilitation.
View articles - Physiotherapy Exercises4 articles
Guided exercise programmes you can start at home.
View articles - Injury Prevention2 articles
Reduce your risk before pain becomes a problem.
View articles - Workplace Ergonomics3 articles
Desk, chair and screen setup for pain free work.
View articles - Home Physio5 articles
Physiotherapy in your own home across Centurion and Midrand.
View articles - General11 articles
Practical guidance on physiotherapy, medical aid and appointments.
View articles
Start with our main guides
- Back PainGuideBack Pain: Causes, Treatment and Physiotherapy Exercises
Most back pain is mechanical, meaning it comes from the joints, discs and muscles of the spine rather than a serious disease. Gentle movement, gradual strengthening and a return to normal activity usually help more than rest. If pain lasts longer than two weeks, keeps returning or travels down the leg, a physiotherapy assessment can identify the cause and guide the right exercises.
12 Aug 2026Read article - Physiotherapy ExercisesExercises for Lower Back Pain
Start with gentle mobility such as cat cow and knee rolls, then add strength work such as glute bridges and bird dogs. Two short sessions a day, kept comfortable, is usually better than one hard session. If pain increases and stays worse, stop and get assessed.
12 Aug 2026Read article - Neck PainGuideNeck Pain: Causes, Treatment and Physiotherapy Exercises
Most neck pain is mechanical and settles within a few weeks with gentle mobility, strengthening of the deep neck and shoulder blade muscles, and better daily positioning. Pain with arm symptoms, dizziness or after trauma should be assessed sooner.
12 Aug 2026Read article - SciaticaGuideSciatica: What It Is, Treatment and Physiotherapy Exercises
Sciatica describes pain travelling along the sciatic nerve, usually from irritation of a nerve root in the lower back. Most cases improve over weeks with gradual movement, nerve mobility work and strengthening. Progressive weakness, numbness in the saddle area or loss of bladder control require urgent medical attention.
12 Aug 2026Read article - Knee PainGuideKnee Pain: Causes, Treatment and Physiotherapy Exercises
Most knee pain in active adults comes from load related irritation of the kneecap, tendons or joint surfaces rather than structural damage. Progressive strengthening of the quadriceps, glutes and calves, combined with sensible training load, is the core of treatment.
12 Aug 2026Read article - Shoulder PainGuideShoulder Pain: Causes, Treatment and Physiotherapy Exercises
Most shoulder pain in adults involves the rotator cuff tendons and how the shoulder blade moves. Progressive loading of the rotator cuff, combined with shoulder blade strength work, is more effective than rest for the majority of cases.
12 Aug 2026Read article
Latest articles
- SportsCommon Soccer and Rugby Injuries and How Physiotherapy Helps
The most common injuries in soccer and rugby are ankle sprains, hamstring and groin strains, knee ligament injuries (including ACL), shoulder injuries in rugby, and concussion. Early assessment and progressive rehab get players back sooner and lower re-injury risk.
18 Oct 2026Read article - Shoulder PainRotator Cuff Tears: Do You Need Surgery or Physiotherapy?
Many partial and degenerative rotator cuff tears respond well to a structured strengthening programme over 6 to 12 weeks. Large, sudden tears in younger or active people may need a surgical opinion, followed by several months of rehab.
18 Oct 2026Read article - SportsGroin Strain and Groin Pain in Sport: Physiotherapy Guide
Most groin strains involve the adductor (inner thigh) muscles. Mild strains settle in 2 to 4 weeks with progressive adductor and core strengthening. Groin pain lasting more than a few weeks needs a proper assessment, as the hip and pubic area can also be involved.
18 Oct 2026Read article - SportsHamstring Strain: Recovery Time, Rehab and Return to Sport
Mild hamstring strains usually heal in 2 to 4 weeks, moderate strains in 4 to 8 weeks. Progressive strengthening, especially lengthening exercises, and a gradual sprint return are the keys to avoiding re-injury, which is very common.
18 Oct 2026Read article - GeneralHow Many Physiotherapy Sessions Will I Need?
Simple, recent problems often need 3 to 6 sessions. Long-standing pain and tendon problems usually need 6 to 10. Post-surgery and neurological rehab often need 10 or more over several months. Your physio gives you an estimate after the first assessment.
18 Oct 2026Read article - GeneralDo I Need a Doctor's Referral to See a Physiotherapist?
No. In South Africa physiotherapists are first-contact practitioners, so you can book directly without a referral. Some medical aid benefits or hospital authorisations may ask for one, so check your plan if you're claiming.
18 Oct 2026Read article
Need a personal assessment?
Online guidance is general information. For a diagnosis and a programme built for you, book in clinic in Eco Park, Centurion, or a home visit across Centurion and Midrand.
Book an appointment