
Onda
Rehab & Performance
Premium Physiotherapy and Strength & Conditioning Services
Lisbon and Online
The Mission
ONDA Rehab and Performance embraces the natural rhythm of progress. A journey with highs and lows, just like the waves.
Quality rehabilitation and performance training help athletes and active individuals return faster, stronger, and more confident. Injury prevention and performance optimization ensure consistency, allowing you to sustain your highest level for longer.
Professional guidance, rehab and performance are not separate steps but part of the same continuous flow. ONDA unites them, guiding you through every rise and fall.

About
A lifelong sports enthusiast, Rita first experienced physiotherapy through her federated sport of swimming, where she discovered its power to transform recovery and performance.
She went on to earn a BSc in Physiotherapy and a Postgraduate Degree in Sports Medicine, before pursuing a Master’s in Strength & Conditioning at St. Mary’s University, London. Her philosophy is simple: rehabilitation and performance go hand in hand, with exercise at the core of both.
Rita has worked across elite sport, from serving as Head of Physiotherapy at a Sports Clinic and leading rehab for Sporting Clube Farense’s futsal team, to supporting world-class surfers at the World Surf League.
ONDA Rehab and Performance is the natural outcome of this journey. Just like the waves: with their highs and lows, rehabilitation and performance are not separate phases but part of the same flow. Rita’s goal is to guide athletes and
active individuals through this process, helping them return stronger, prevent injuries, and unlock their true potential.

Like the waves, movement never stops.
Onda helps you ride it.
Why choose ONDA?
At ONDA Rehab and Performance, rehabilitation and performance is seen as one continuous journey: a flow with highs and lows, just like the waves. Here exercise is the foundation of recovery, injury prevention, and peak performance. Whether you are recovering from injury, striving to elevate your performance, or working to stay injury-free, ONDA programs are designed to help you move better, recover stronger, and perform at your best.
Expertise & Experience
ONDA Rehab and Performance, merges physiotherapy expertise with strength and conditioning principles. From injury rehabilitation to performance optimization, this approach ensures every athlete and active individual receives care that is both effective and sustainable.
State-of-the-Art Approach
Don’t just treat symptoms, address the root causes. By combining evidence-based exercise programs, manual therapy, and the latest assessment tools, ONDA delivers efficient, long-lasting results.
Personalised Performance
Whether you are returning from injury or looking to elevate your athletic performance, we tailor our programs to your specific goals. From professional athletes to active enthusiasts, the mission is to help you move, train, and perform at your best.
Tailored Care
Every journey is unique. That’s why it matters to listen, adapt, and design a plan that fits you. Treating people, not just injuries, making sure you feel supported and empowered through every step of the process.
Holistic Services
ONDA bridges the gap between rehabilitation and performance. The services range from musculoskeletal and sports rehabilitation to injury prevention, performance training, and long-term health strategies.
Support & Motivation
Rehabilitation has its highs and lows: just like the waves. ONDA guides you through every step, keeping you motivated, consistent, and confident in reaching your true potential.

Ready to start your recovery?
In-person or Online
Onda Programs are designed to:
Prevent Injuries
ONDA programs focus on long-term resilience. Through tailored exercises, coaching, and education in proper technique, we help you stay active and reduce the risk of re-injury.
Boost Recovery
The plans are built to restore strength and stability, targeting joints and muscles weakened by strain or injury.
Improve Performance
If performance is important to you then it’s ONDA’s priority. Every program is designed around your personal goals, ensuring you move efficiently, train smarter, and achieve lasting results.

Catch your wave
Choose between in-person or online one hour sessions, depending on the kind of support you need, your lifestyle, and where you are in your recovery journey.
Every plan begins with an assessment session designed purposefully to understand your body, movement, pain history, and goals, in order to create a personal path and strategy moving forward.
Reveal
First step – assess, understand, and begin moving forward.
Assessment Session
- 60€ in-person
- 55€ online
Rise
Your first wave – rise above pain and start moving again.
1 Session
- 50€ in-person
- 45€ online
Flow
Find your rhythm – build resilience and keep moving forward.
5 Sessions
- Whatsapp Support
- 225€ in-person (45€/each)
- 200€ online (40€/each)
Peak
Reach your peak – stronger, faster, and ready for performance.
10 Sessions
- Whatsapp Support
- 400€ in-person (40€/each)
- 350€ online (35€/each)
Articles
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From Muscle Injury Classification to Return-to-Sport Decision-Making
Despite advances in sports medicine, muscle injuries remain a major challenge in elite sport because they continue to contribute substantially to time loss, performance disruption, and financial cost for clubs and athletes.…
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Not All Jumps Are Equal: The Hidden Strategies Behind CMJ Force-Time Curves
The countermovement jump (CMJ) is widely used as a practical indicator of lower-body neuromuscular performance due to its simplicity, efficiency, and sensitivity to performance fluctuations in athletic populations (Warr et al., 2020).…
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From the Zone to the Boardroom: How Sport, Focus, and Flow Shape Leaders in Life
Ask any athlete about their best performance and the conversation almost inevitably turns to the “Zone.” It is described as a state where time slows, distractions dissolve, and execution feels almost automatic.…
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The Grit Illusion: Why Stubbornness Isn’t Always Strength
From school playgrounds to Olympic podiums, we’ve built something of a cultural obsession with perseverance. Grit has become the hero of modern success stories, specially in sports, as the quiet force behind…
Videos
Testimonials
“Rita communicated clearly, using technical yet accessible language to explain how to perform each exercise and its purpose. During the sessions, she always maintained a close and attentive eye, ensuring that I was executing the exercises correctly and working at the appropriate level of discomfort and difficulty.
Another aspect I truly valued was the way she kept me informed about the stage of recovery I was in, as well as the phases that would follow. This allowed me to always be aware of my capabilities and served as strong motivation by giving me a clear understanding of the entire process.
Rita was an exceptional physiotherapist. I felt the recovery process was well structured, gradual, and thorough. Always in a relaxed and positive environment, she managed to keep me focused and motivated, even during moments of greater pain or weakness.
I highly recommend her!”
Francisco Reis
Medial patellofemoral ligament reconstruction
“Over this past year, Rita became like a second mother to me. I went through very difficult phases, with many highs and lows – because unfortunately recovery is rarely linear – and she was the person who made things happen. She never gave up on getting me back to running, even when there were people who didn’t believe it was possible.
More than a physiotherapist, Rita became a friend who never let me give up, who checked in on me every morning asking how I was, how work was going, and about situations I had mentioned the day before. Even when I talked endlessly, she listened to every single word I said over the past year.
I’m writing this in November 2025, and with great pride I can say that I walk, I jump, and I run again. Thank you, Rita, for helping me reclaim a normal life..”
Flor Chaby
Lisfranc Fracture
“You can have any injury in the world — Rita will sort it out. Who would have thought that being injured could be so motivating? With Rita, that’s exactly what you can expect.
My experience was incredible. Not only did I make a full recovery from my injury with the right care, control, and comfort, but I also had the chance to get to know and become friends with an amazing person. Rita manages to combine the best of both worlds: exemplary, dedicated work — always attentive and ready to answer any question — while at the same time easily building a great relationship with her patients, keeping you motivated and proud of your recovery.
A truly great experience. Vote Rita physiotherapist of the year!
Tiago Abreu
LCA reconstruction
“During the 8 months of recovery from my ACL rupture, I was incredibly fortunate to be supported by Rita. She was always kind, attentive, and motivating, while also being demanding in exactly the right measure – she never let me take shortcuts, and that made all the difference.
My recovery couldn’t have gone better. I always felt safe, supported, and consistently progressing. I loved every stage of this journey with her!!
Maria Henriques
LCA reconstruction
“On June 2024 I ruptured my left Achilles tendon and after the surgery, I needed to go through physiotherapy.
Rita Renda was in charge of my recovery. From August until February 2025, she looked after me in the most professional way.
She was always on top of everything, and with a well-planned program for my needs and demands. I couldn’t ask for a better professional, and I have a lot to thank her for my full recovery.”
Eric Feddersen
Achilles Tendon Total Rupture
“Rita was my physiotherapist during my Achilles tendon recovery. She was incredible from the very beginning – always attentive, professional, and extremely motivating. She explained everything in detail, adjusted the exercises to my needs, and helped me stay focused and motivated, even when recovery felt slower.
Thanks to her, I always felt safe and consistently improving. She was truly a huge help. I 100% recommend Rita.”
Leonardo Freitas
Achilles Tendon Total Rupture