Back To Training After An Injury

Are you back to your training after an injury? 

Once you have had the ok from your doctor or other health care professional, sit down, catch your breath and relax. It will be a slow and steady process but it’s worth it!

The first step is getting back to moving pain-free.

Specific actions associated with different sports should be tested prior to return to sport. These could be as simple as ensuring you can do a single leg hop if you play basketball. Once you have determined the actions of the sport are not going to cause re-injury it is time to gradually re-introduce yourself to training. It is important to start with short and easy sessions; slowly building up to more intense and longer sessions once your body gains more strength.

Dynamic stretching of the muscles involved in performing the sport will also be very beneficial in making those muscles ready to kill!

There is a substantial amount of evidence pointing out the positive effects on ROM (range of motion) and subsequent performance (force, power, sprint and jump). The larger ROM would be mainly attributable to reduced stiffness of the muscle-tendon unit, while the improved muscular performance to temperature and potentiation-related mechanisms caused by the voluntary contraction associated with dynamic stretching.

Another important help can be given by the use of the foam roller. After an intense training session, foam rolling is proven to alleviate muscle fatigue and muscle soreness and improve muscular performance.

Accordingly to the latest researches foam rolling substantially improves muscle tenderness by a moderate to large amount in the days after fatigue (Cohen d range, 0.59 to 0.84). Substantial effects ranged from small to large in sprint time (Cohen d range, 0.68 to 0.77), power (Cohen d range, 0.48 to 0.87), and dynamic strength-endurance (Cohen d = 0.54).

Is not only your body that has to recover, but your mind as well! Mindset  is a crucial part to your recovery. 

The fear of re-injury can change the way you perform and can lead to decreases in your performances and potentially become injured again. There is a complex interaction between the brain and body that determines how our thinking, feelings and behaviours affect our physical and performance recovery. The best way to develop a positive mindset is to set goals. Goal setting is an effective technique to promote both physical and psychological injury recovery. Both short-term and long-term goals are important to help you find the right motivation seeing immediate progress, and provide direction and motivation to return to function at full regime in the future.

So when you are back from an injury, before going back to your regular training make sure to have both a strong body and a focused mind in order to be in the best possible place to recover fast and be on top of your game.

For assistance and advice in injury recovery and an individual maintenance plan, come in and see one of our experienced therapists at Health Place.  For further questions or appointments feel free to call us  at (07) 3852 2434, email us at, or 

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