Three joints, three different problems.
Pick the one that woke you up this morning. Same approach underneath — assess, load, progress — but the first six weeks look nothing alike.
Hip pain
Stiff getting out of the car. Sore lying on that side.
Hip work is about mobility first and stiffness second — then getting back to walking, stairs and the floor without planning around them.
What we look at
How far the hip actually moves, which way it hurts, and what your other side is quietly doing to compensate.
What you'll do
Loaded mobility work, glute strength, and walking that stops being something you brace for.
Getting back to
Improving mobility, reducing stiffness, and doing what you love again.
Knee pain
Fine on the flat. Not fine on stairs or hills.
Knees usually need strength and stability more than rest. The aim is confidence under load, without pain.
What we look at
Where it hurts in the range, how the knee tracks under load, and what the hip and ankle either side are contributing.
What you'll do
Progressive strength work through the range you can tolerate, widening as it settles.
Getting back to
Strength, stability and moving with confidence — pain free.
Shoulder pain
Reaching the top shelf. Fastening a bra. Sleeping on it.
Shoulders are a range-of-motion problem and a strength problem at once, and everyday jobs are the measure of progress.
What we look at
Which movements you've dropped, how far the arm goes before it complains, and what the shoulder blade is doing.
What you'll do
Range work you can repeat at home, then strength added as the range opens up.
Getting back to
Restored strength, better range of motion, less pain in everyday activities.