[Canuck Physio]

Providing a cookie cutter knee/ankle program for yourself is not unlike the average gym-goer opening up to a certain page in a magazine and following a bodybuilding program. Without the personal one on one attention analyzing form, range of movement, appropriate tempo, cadence, weight selection many gym-goers suffer from years of diminishing returns for all their hard efforts in the gym. For those reasons most therapists on this board are hesitant to provide specific therapy over the web. I would recommend you chase your doctor for some NHS physio (hopefully a sports physio), and tell them your concerns and what you have received previously. You need to be adamant that you do not want acupuncture for a biomechanical joint problem. Ask them to test the tension in your lower limb muscles, assess your posture, and assess soft tissue (the myofascia). ALSO most importantly have them assess yourself with your training footwear on as you complete specific movements such as those that you complete on field. This is vital in ascertaining over-activity, under-activity and form of movements to determine exactly which muscles may be shortened, or over-active during activity, and which muscles may be lengthened, and under-active during the activity. Take this information with yourself and have them provide you a closely monitored specific program that will help you get back to match fitness.