You’ve found 27 tips for your pain. But still no plan.
HOPP helps you understand your pain or injury, know exactly what to do now, and follow a progressive programme designed by two sports physiotherapists. Because a good exercise is only useful if it’s right for your situation, at the right time.
- Created by two sports physiotherapists.
- 17 years of clinical expertise.
- Progressive programmes, accessible from your smartphone.
- Designed for sport as much as for everyday mechanical pain.
The internet gives you answers. Not necessarily yours.
When pain shows up, the reflex is logical: search. The problem is that within minutes you can find dozens of different videos, exercises and opinions. Each one might be relevant in a specific context. But no generic content automatically knows your stage of recovery, what you can tolerate today, your constraints, or your goal.
The typical chaos, by body area
Knee
Stretch it.
Whatever you do, don’t stretch it.
Strengthen the quads.
Rest.
Ankle
Wear an ankle brace.
Walk on it.
Don’t put weight on it.
Do proprioception work.
Shoulder
Avoid painful movements.
You need to move it.
Use resistance bands.
Strengthen your back.
Foot
Change your shoes.
Massage it with a ball.
Stretch the calf.
Stop running.
Mechanical lower back
Rest.
Move.
Stretch.
Brace your core.
Elbow
Change your racket.
Wear an elbow brace.
Rest.
Do eccentric exercises.
And in real life, it’s even more complicated
Pain doesn’t only show up during a workout. It can appear while doing the dishes, vacuuming, gardening, after a long car ride, carrying a child, climbing stairs, after a day spent sitting down, or simply because physical activity has decreased over time.
Shoulder pain when putting a plate away on a high shelf.
Stiff lower back after three hours in the car or a day in front of a screen.
Sensitive knee on stairs, getting up from the couch, or while gardening.
Elbow pain carrying grocery bags, a pan, or a child.
Bothersome hip after a long walk or a day spent standing.
Foot pain on your first steps in the morning or after a day on your feet.
Ankle that feels unsteady on uneven pavement or in the garden.
So HOPP needs to speak to two people, who might well be the same person: the one who wants to get back to running, playing, or training, and the one who just wants to get back to daily life without organising their whole day around the pain.
What HOPP changes
You tell us where it hurts
We start from your situation, not from a generic video.
You talk it through with HOPP
The pathway helps you better understand the problem and identify what to do.
You get a programme
Exercises and a structured progression, designed by sports physiotherapists.
You move forward, day after day
How you feel and your tolerance to effort shape the rest of the programme.
You aim for your real goal
Back to sport, back to activity, or simply a more comfortable daily life.
The HOPP difference
HOPP isn’t trying to replace everything you can learn online. HOPP turns information into a pathway: what to do, in what order, at what dose, and how to progress.
Not an endless collection of exercises.
Not a single piece of advice taken out of context.
No need to build your own protocol from 15 saved videos.
A pathway designed by two sports physiotherapists.
A progression that accounts for the fact that you have a real life outside of your pain.
HOPP was created by two sports physiotherapists who know the reality on the ground: the injury, the uncertainty, the comeback, and the constraints of everyday life.
“HOPP, created by two sports physiotherapists.”
With 17 years of clinical expertise, in clinic and on the field.
Does this sound like you?
You’ve saved ten exercises for your knee and don’t know which one to start with.
Your shoulder feels better at rest but starts hurting again as soon as you carry or lift something.
Your back stiffens up after long car rides.
Your elbow bothers you just as much playing padel as it does carrying the groceries.
Your foot hurts on your first steps but you can still walk fine afterwards.
You’ve stopped playing sport, but the pain still gets in the way of housework, gardening, or stairs.
You want to get back into it after a period of inactivity but don’t know how to pace yourself.
You’re 45, 55 or 65 and want to keep moving without treating every pain as an inevitable part of ageing.
You can still do your activity, but you’re increasingly adapting movements around the pain.
You’ve been searching for days and you just want someone to tell you where to start.
In pain? Injured? Start by taking stock with HOPP. Understand your situation, discover the next steps, and move forward with a programme designed by two sports physiotherapists.