Load the injured tissue during complex movements
Select movement patterns that mimic sporting demands.
Control the loading via speed, range and complexity of the movement.
There should be no discomfort or soreness at the injury site, however mild tightness may be experienced.
Eg. Walking lunge for calf tears
Add a combination of heavy loading, complex and high speed movements
Select sport-specific movement patterns
Deliberately involve the injured area but only with correct technique (no compensations).
Add load or speed based on the requirements of the sport.
Eg. Box jumps for return to basketball
Focus on correct technique separately, ie. not during high intensity sessions.
Be wary of fatigue as it will adversely affect technique.
Short sessions of high intensity with variable workload are best for regaining fitness.
Phase 4 – Sport-specific phase
This phase focuses on your successful return to full participation.
It’s highly specific to your sport, your injury and duration of your recovery so there are no generic recommendations.
Take more time than you feel necessary to return to full loading as we’re typically optimistic with self assessment.
Get feedback from a trusted source (eg. experienced coach) on your technique and performance to spot any missing links prior to full training loads.
When you’re given the all clear to return to full training loads, you can build quickly if you have experience and a good strength base.
For runners, you DON’T need to stick to the 10% rule! Read our explanation of why it’s a bad guide here.