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Progressive Injury Rehab Programs

Take control of your injury.
Physiotherapist-prescribed exercises to strengthen after common injuries.

Hamstring Injury Rehab – acute exercise management through to return to sprinting rehab for hamstring strains and tears.

Tibialis Posterior Tendinopathy Rehab – from acute stage rehab to return to activity for ankle and tib post rehab.

Advanced training for knee rehab and return to sport:

Advanced Knee Rehab (Part 1 and 2) – for individuals after a knee injury 2-5 years after a surgery for late stage strength and plyometrics.

In-app subscription

Short Injury Rehab Programs

Work on your weaknesses.
Exercise programs designed by a physiotherapist to reduce your injury risk profile.

Beginner, intermediate and advanced stages for:

Knee Pain Rehab

Achilles Tendinopathy Rehab

Thoracic and Mid Back Pain Rehab

Plus Full body strength programs, sport specific, and pregnancy-safe programs for individuals looking to stay healthy.

In-app subscription

Injury Maintenance Programs

Target your injury-prone areas.

Running Maintenance program – strength and plyometrics for the everyday runner.

Ankle Stiffness Program – range of motion for dorsiflexion and plantarflexion for stiff ankles.

Lower back pain exercise management – acute, foundations and strength progressions for lower back pain.

+ more! All are free to access for Ripple Members

Download Ripple

Read more about each injury rehab program.

Access to Free Educational Resources that are backed by science:

The Female Athlete – learn about nutrition, the menstrual cycle, pregnancy and other factors that impact the female athlete
Injury Education – read short insights on specific injuries to get you started on your recovery like ITB pain, back pain and what to do when you have an acute injury (p.s. it isn’t RICE anymore!)

ACL Injury Resources:

Watch the ACL injury milestones video to learn about key phases of ACLR rehab
Knee extension information and exercises – free video to see what I did during my ACLR rehab to regain knee extension
Insights for returning to sport and the psychological side of ACLR rehab
Short warm ups and workouts for mid stage ACLR, late stage ACLR, knee stiffness and front of knee soreness

More information on running, mindset and mental health.

It’s FREE to download Ripple.

Download Ripple to get started

I can’t wait for you to be part of the Ripple community!

Hear from Ripple members:

It was super easy to follow and I like how it was separated out into the phases! I like how you have to pass the tests to get to the next level.
Sam B. – on the Tibialis Posterior Tendinopathy Program

I really love the follow-along videos, the different degrees of difficulty for some of them and the variety!
Jess A. – on the Mobility & Recovery sessions in the Injury Programs Package

I love how simple it is with the app. There are so many programs online but this makes it simple from someone with experience.
Nathan W. – on the Knee Pain Rehab (Part of the Injury Programs Package)

I’m loving the kettlebell workouts. Helping me be consistent because they are quick but effective. I’ve upped my weights after only a couple of weeks. I’m a recovering cardio queen but turning 40 soon – I know I need to up my protein and strength game. Your app is making it easier for me to be consistent with strength.
Heather L. – on the Kettlebell Beginner Workouts

Loved the videos!! Especially for some of the warm ups which occasionally had movements I was not used to. It is a good program to follow whilst running and doing other activities. I don’t feel absolutely trashed following it and it is easy to make changes to weight if I need any scaling.
Deanna I. – on the General Strength Program

I enjoyed the exercises and felt like it engaged a lot of cycling specific zones. Overall, I feel that the workouts are a good routine for a cyclist!
Ricky J. – on the Cycling Strength & Stretch Program