Injury management Archives • Page 3 of 14 • Sports Injury

Return to running protocol – part 2

We’ve set out the rules and guidelines for our Return to running program in this post. Be sure to read those first before starting this running program.

Return to running program sessions

Phase 1 – focusing on movement

Note: this is the starting point for new runners or very deconditioned runners. If you’re an experienced runner AND you’ve been off running for less than 4 months, start with Phase 2.

Brisk walk for 30+ minutes on flat terrain
Brisk walk for 30+ minutes on hilly terrain
Brisk walk for 30+ minutes on flat terrain with 6 x 30sec shuffles (easy jog) during the walk, separated by 2min of walking
As per #3 with 8 x 30sec jogs
As per #3 with 10 x 30sec jogs

Phase 2 – practicing the movement patterns without fatigue

Note: this phase can be the starting point for experienced runners recovering from absences of less than 4 months.

Brisk walk for 40+ minutes with 6 x 45sec easy jogs, separated by 2min of walking
As per #1 with 8 x 45sec easy jogs
As per #1 with 8 x 60sec easy jogs
As per #1 with 10 x 60sec easy jogs

Phase 3 – improving heart rate recovery and adding a little fatigue

Run/walk (2:3) session for 40+ minutes – after 5-10min walking warm up, run 2min then walk for 3min, repeating 6 times, then walk remainder of session
As per #1 with 2:2 ratio (2min run then 2min walk)
As per #1 with 2:2 ratio for 8 repetitions
As per #1 with 2:2 ratio for 10 repetitions

Phase 4 – building endurance

Run/walk (5:2) – after a 5min progressively faster walk for warm up, run for 5min then have a walking recovery for 2min, repeating 4 times
Add one extra repetition of 5:2 every 2-3 days (or greater, for less experienced runners)
Once you’ve reached 6 repetitions of 5:2, you can progress to:
1. 5:2 for 8 repetitions
2. 7:3 for 6 repetitions
3. One 20min continuous run

Graduation

On reaching step 3 of phase 4, you have now achieved 20min of continuous running and/or 40min of interval-based running. From this point, you need to focus on your running goal. This may be to get faster, go longer or just enjoy running.

Whatever your goal, progress towards it by changing only one parameter at a time (faster or longer or more hills) and maintaining two non-running days per week until you’ve reached your desired base or weekly volume.

Improve your running performance while reducing your risk of injury with a strength program specifically designed for runners. We’ve got free programs for runners and those returning from injury.

Guide on Return – testing protocol for football

Anyone who’s had to miss football for weeks or months with injury knows how nervous you feel when you make your return.

“Am I ready?”…”Can I still do that?”…”Will I get injured again?”…

So we’ve devised a return to play (RTP) protocol to help you figure out:

if you’re ready,
if your performance is back to 100%, and
if you’re likely to survive your return without a greater risk of injury.

This RTP protocol assists in your safe return to sport. It can be performed as a testing protocol on game day or as a rehab program for the week before returning to training.

Rather than providing specific targets (eg. 40m sprint in 6 seconds), it provides return to play guidelines that can work for athletes of any level. It relies on an “honest” effort from the player so verbal encouragement during testing helps improve the intensity of each phase.

The structure of the graduated return to play protocol is designed with small safe increments in mind. This avoids going from an easy jog to a flat out sprint and re-injuring the area.

The testing targets a number of key performance aspects. It works effectively, whether you’re looking to return to sport after a grade 2 ankle sprain or a torn quad muscle.

Here are the different rules governing each approach.

GAME DAY TESTING

Perform this test on the same surface you’ll be playing on (eg. synthetic grass) and wearing the same footwear as game day (eg. Football boots)
Perform each stage in sequence
- Eg. Stage 1, stage 2 x 6 reps, stage 3 x 6 reps, etc
If you experience sharp pain, worsening pain or prolonged ache after any stage, DON’T PLAY THAT WEEK and retest it the following week.

PROGRAM FOR RETURN TO TRAINING

Perform this test on the same surface you’ll be playing on (eg. synthetic grass) and wearing the same footwear as game day (eg. Football boots)
If you’re performing this as a rehab program, perform all stages up to the stage AFTER your previous finishing point
- Eg. Day 1 – stage 1, day 2 – stage 1+2, day 3 – stage 1+2+3, etc
If you experience sharp pain, worsening pain or prolonged ache immediately after or the morning after any stage, remain at the same level for another day.
- If it’s still sore on the next day’s testing, drop back to the previous level for the following day

THE RTP PROTOCOL

Easy jog for 5min to warm up (increase this to 10min in cold weather)
Straight line 60% intensity run for 20m x 6 repetitions – slowly build to 60% effort over 5m, hold that pace for 10m, gradually slow down over 5m
Sprint start 75% intensity run for 20m x 6 reps – build pace over a shorter take off, hold, then gradually slow down over 5m
Sprint start/fast stop for 20m x 6 reps – sprint from standing start, hold that pace for 20m then stop quickly
Shuttle sprints x 12 reps – sprint start, hold for 20m, then stop and pivot before sprinting back to the start point. Alternate turning left and right on each repetition, to total 6 reps turning in each direction
“S” runs x 6 reps – sprint start then run around cones or markers with smooth turns (ie. an “S” shape), aiming for 6 turns over 30m
“Z” runs x 6 reps – as per #6 with sharper turns (ie. “Z” shape)
“T” runs x 6 reps – sprint through a “T” shape while facing the same direction throughout. Starting at the bottom of the “T” and sprinting 10m forward, quick stop, 5m left while still facing forward, 10m right, 5m left then run backwards 10m to the starting point

The next steps from this point relate to your sport and your position. Aim to challenge the specific skills and situations faced in the game. Design a series of tests that progress from planned uncontested movements to unplanned uncontested movements (such as change of direction based on another person pointing or throwing a ball mid-sprint). Finally, progress to unplanned contested movements such as challenging for a ball or running with unplanned body contact.

Once completed, you’re ready to return to training and game conditions. You still have an elevated risk of injury due to your absence from full training and recent injury episode. But you can now be confident that you’re ready for agility running and contested situations.