Injury recovery that gets you moving again
For the ankle that keeps rolling, the tendon that won't settle, or the knee that's been "fine-ish" for months. A doctor assesses it, a physio or biokineticist builds your plan, and we keep you on track for six weeks.
At a glance
- Doctor assessmentR650By video, paid to the practice
- 6-week programmeR1 450Plan, exercise videos, weekly check-ins and a return-to-activity check, paid to BettaHabit
- Rehab sessionsVariesBilled by the physio or biokineticist, often claimable from medical aid
Not for new or serious injuries
Go to an emergency unit, or call 10177 for an ambulance (112 from a mobile), if you can't put weight on the injured part, if it looks deformed, if you have numbness or weakness, if the injury followed a fall, accident or high-speed impact, or if back pain comes with loss of bladder or bowel control.
Injuries we help with
- Ankle and knee sprains that keep flaring
- Muscle strains: hamstring, calf, groin, shoulder
- Tendon problems such as Achilles pain, tennis elbow and patellar tendon pain
- Runner's knee and other overuse injuries
- Shoulder pain when lifting or reaching
- Back pain with no warning signs
What's included
- A doctor's video assessment, with a referral for an in-person exam or imaging if needed
- A physiotherapist or biokineticist near you, or online where suitable
- A home exercise plan with short video demonstrations
- A weekly check-in with your coach to adjust the load
- A return-to-activity check in week 6, and a plan to keep it from coming back
Six weeks, step by step
- Week 1: doctor assessment
What happened, what hurts, what you need to get back to. The doctor rules out anything that needs urgent care and refers you to rehab.
- Week 1: first rehab session
Your physio or biokineticist examines the injury and sets your starting exercises.
- Weeks 2 to 5: build it back
A weekly session and short daily exercises, with the load stepped up as the injury tolerates it. Your coach checks in every week.
- Week 6: return-to-activity check
Strength, range and confidence, tested against where you started, plus a plan for the next three months.
About "recovery peptides"
You may have seen injectable peptides such as BPC-157 or TB-500 sold online for injuries. SAHPRA warned in 2026 that these are unregistered and illegal to sell, and the evidence that they help people is thin.
We don't sell them. Read what SAHPRA's warning means.
Questions about injury recovery
What kind of injuries do you help with?
Muscle strains, ligament sprains, tendon problems such as Achilles pain or tennis elbow, runner's knee, shoulder pain, and back pain without warning signs. If an injury is new and severe, or follows a fall or accident, go to an emergency unit instead.
Will I see a physio in person?
Usually, yes. Your doctor refers you to a physiotherapist or biokineticist near you, and some sessions can happen online. Rehab sessions are billed by the practitioner and are often claimable from medical aid.
Do I need a scan?
Most soft-tissue injuries don't. If your doctor thinks imaging would change your treatment, they'll refer you for it.
Do you sell recovery peptides such as BPC-157?
No. SAHPRA warned in 2026 that peptides like these are unregistered and illegal to sell, and the evidence that they help people is thin. Read what SAHPRA's warning means.
What does the programme fee cover?
Your plan, a home exercise programme with video demonstrations, weekly check-ins with your coach, and the return-to-activity check at week 6. Doctor consults and rehab sessions are billed separately by the practitioners.
Check whether the recovery programme fits
A few questions about your injury, including the warning signs that mean you should be seen in person today.
Free, private, and you'll see your result straight away.