Week 2 Return to Sport
By this week you should be getting back into the routine of consistent and effective training. It is important to note that despite the 4-week programme we are working with, you should always incorporate rest and rehab days into your weekly programmes. This allows your muscles time to recover and not overload them too quickly which may result in injury.
Rehab days may consist of stretching and mobilisations techniques, some of which we discussed in the previous blog.
Following on from this is also important to recognise that you should only be progressing on to week 2 of training if you are relatively pain free when completing exercises. If this is not the case then you should continue with week 1 training for another week. Progressing too soon will only increase the chance of injury occurring further down the line as training intensity increases.
Last week we focused on improving mobility, strength and balance, this week we can look to increase the intensity of our training. We can also start to incorporate skill related drills now that our agility is looking better from week one.
To avoid regression in our training and make sure we are hitting that progressive overload we need to make sure we are following the FITT principles of training.
Overload can be met by these:
Frequency – Increasing how often you train
Intensity – Increasing how intense each session is
Time – Increasing the duration of sessions
Type – Ensuring that your training is specific to you
Although we are aiming to reach progression through overload it is important to only increase one at a time. Too much too soon will only lead to a higher change of injury, fatigue or lack of motivation if goals aren’t being reached. This would also be a good time to reflect on the goals you set last week and set some new ones for this week’s training.
Instead of isolating the components, of agility like we did last week, we can now look at putting them into drills. It is best to start of simple at a lower intensity and then progress using the FITT principles we discussed above.
This is a good example of the types of drills you could be setting up. This incorporates all the work we were doing last week and can be applied to most sports especially game and racket sports prior to picking up any equipment. It is also important to note that you should start at quite a low intensity around 40% of your max output to reduce the chances of injury and gradually increase the intensity.
Make sure that you still set aside time to stretch and rehabilitate during your off days as this will also decrease the chance of injury reoccurrence.
Keep an eye out next week for information on what you should be doing during week 3 of your training for your return to sport.
If you are concerned about returning to sport then Beth our sports therapist, works with young athletes to plan return to sport and minimise the risk of getting injured.