A 24 week conservative rehab programme with optional add-ons to enhance and accelerate your recovery.
Designed by Mehmet Gem, one of the UK’s leading hip physiotherapists, this is a complete rehabilitation journey grounded in real clinical experience, not generic advice. With over a decade years of specialist practice and hundreds of hip patients guided through recovery, this programme is built to give you what generic rehab plans don’t. A structured pathway to reduce pain, improve control, and build impact tolerance without surgery.
The purpose of this plan is to enable the individual to progress from improving their functional ability day to day, even if it’s standing from a chair, all the way to exercising more and being more active without pain.
Divided into 3 progressive, evidence-informed phases tailored specifically to the needs and limitations of individuals with hip dysplasia.
.png)
A 6-month conservative rehab programme for adults with hip dysplasia A structured pathway to reduce pain, improve control and build impact tolerance – without surgery
Reduce irritability and restore pain-free daily function
Focus on low-demand movement strategies and functional modifications
Emphasis on controlled, non-provocative movement patterns
Exercises designed to enhance tolerance for walking, sitting, standing & stair negotiation
Identify limiting factors common in dysplasia: gluteal weakness, poor control and instability
Education on load management, flare-up control & pacing strategies
Build hip strength, control and joint stability
Progressive strengthening through safe ranges of motion
Muscle activation strategies for pelvic stabilisers and deep hip muscles
Balance & Stability
Tailored strength development that respects structural instability and avoids overload
Psychological confidence building and gradual exposure to functional demands
Introduce impact tolerance and prepare for higher-level movement
Graduated introduction of dynamic tasks (hops, landing, running drills)
Integrated movement training (lateral motion, deceleration, control under speed)
Confidence & competence in higher-level demands
•Full phased video-based rehab programme (weeks 24)
•Self-paced, expert-led recovery guidance
•Exercise progression plans
•Suitable for independent and motivated users
•All Foundation features
•Educational video library (e.g., mindset, pacing advice, sleep & pain management)
•Physio FAQs (videos covering common concerns)
•Monthly Q&A video updates
•Patient journey walkthroughs (real patient case studies & milestones)
•All Progress features
•Two 1:1 Virtual Touch Points with Mehmet over Zoom.
•Initial call (around week 2–4): Tailoring goals, reassurance, form check
•Midpoint or end-phase check-in (around week 12–16): Progress review and next steps
•Priority access to Q&A submissions
•Full phased video-based rehab programme (weeks 24)
•Self-paced, expert-led recovery guidance
•Exercise progression plans
•Suitable for independent and motivated users
•All Foundation features
•Educational video library (e.g., mindset, pacing advice, sleep & pain management)
•Physio FAQs (videos covering common concerns)
•Monthly Q&A video updates
•Patient journey walkthroughs (real patient case studies & milestones)
•All Progress features
•Two 1:1 Virtual Touch Points with Mehmet over Zoom.
•Initial call (around week 2–4): Tailoring goals, reassurance, form check
•Midpoint or end-phase check-in (around week 12–16): Progress review and next steps
•Priority access to Q&A submissions
.png)
Prepare your body before surgery with guided mobility and light strengthening routines that set the stage for smoother recovery.
Take your recovery beyond basics. This add-on helps you transition into sport-level movements with advanced drills and return-to-play readiness.
If you are struggling and would like to book an appointment with Mehmet, either an online or 121 consultation could be arranged.
The requirements and function of the hip with either mild, moderate or severe dysplasia often differs. This plan is tailored to accomodate the common themes and difficulties that people with HD encounter. Where others may benefit from most robust exercises or stretches, this plan will start at a suitable place and progress slowly to the needs of the potential instability.
Yes for sure, although the app doesn't not have varying levels or options. The spectrum of instability, be it joint, or general hypoermobility are considered within this plan to ensure it is trying to cater to the needs of those that would benefit the most from it.
I have ensured that the plans are structured in a way that those areas that people struggle with due to fear avoidant behaviour are considerd. The app also helps you track your weekly psychological resilience, allowing me to see those who may be struggling more and to understand potentially where improvements can be made.
As this is a self directed programme, the support 121 with me will only be there if you have signed up to receive touch points or if you book a specific consultation with me.
