Strength training for leg injuries is perfect for building tissue tolerance and movement patterns as it’s highly configurable for specific goals.

Strength training should be carefully controlled and progressed in keeping with tissue healing and injury recovery.

Exercises target potential underlying causes, maintenance of general leg strength and progressive loading of the injured tissue.

Phase 1

Gentle loading on the injured structure

No more than mild discomfort at the injury site.

No residual soreness after exercises.

In stable positions (on two feet, holding on to support, etc).

Eg. Isometric (static) holds while leaning against a wall

Moderate loading on uninjured areas

Focus on maintaining strength in areas that can support injured area.

Include a mix of strength, stability and movement pattern exercises.

Complex movement patterns are not required.

Eg. Double and single leg deadlift for an ankle sprain (no ankle movement required, double leg targets strength, single leg targets stability)

Cardio training without stressing the injured area

If possible, add some simple cardio in but not at the risk of irritating the healing tissue.

Cardio selection does not need to be related to your sporting goals.

Use an interval or variable intensity approach for best effect.

Eg. Bike for 10min including 5min of 20sec hard:10sec easy repeats

This post continues with Phase 3 and sport-specific rehab, click here for details.