I’m healed, I feel like a million pounds, let me at it!
Following on from a couple of weeks ago when we covered adapting workouts, there isn’t a magic point in time when we go straight back to our previous workouts or even workload.
There is a gradual transition, as we rehab, we start to gain strength, movement and mobility. It can be easy to make some steps forward and then think let’s go!
When working through injuries with individuals, we should ensure that progress is repeatable, can we undertake the same action in the next 2 workouts?
We all have those sessions where we feel amazing, it’s safer in the long run to confirm improvement, even if this seems like we are making the overall process longer.
It’s very similar to when we first started working out, does the weight feel easy for 2 sessions in a row? – wicked let’s add a bit more on.
The phrase slow and steady wins the race is a good rule of thumb here, imagine our rehab being a battery that’s at 50%, slow and steady allows us to work up in small increments. Maybe that’s 1% each week, its small tests of the affected area, rather than 10% jumps (and no jokes about fast charging).
Recognising that repair entwines movement, balance, strength and mobility.
For example, a torn muscle may be repaired, however re-introduction of the full range of movement with a load needs to be re-established.
So, what I am saying in short?
Take your time, an extra couple of weeks will pay off in the long run and leave the affected area in a much stronger position than if we try to max it out.
Lastly, when mentioning strength, mobility, movement and balance we should consider that whilst they are connected, we may need to focus on one of these to enable progress with the others.
On the face of it, reintegration can seem complicated – it doesn’t need to be, if you would like some help with getting back into exercise following an injury or are currently building your exercise volume back up and have questions ask a member of Team SF on info@spikefitness.co.uk or 07597215652.