What to do when you get injured (Part 3)

So you have been performing isometric exercises from part 2 HERE, and feel ready to progress. Great! From here our Return to Sport [RTS] becomes much more fluid in how we will proceed. I say fluid because we will need to constantly access where we are before proceeding forward.

The RTS process is not a one size fits all appoach, but it can be categorized by static (isometrics) to dynamic (agility cones) in its planning. The biggest risk injury in athletes is a place that was previously injured, so a safety first mindset is required.

I usually recommend progressing from closed chain movements to open as a rule of thumb as well. For a LCL injury, I would progress from wall sits, to body weight squats (to a depth pain allows) for example.

You can find alot of usability just rolling back and forth with an office chair. This can also look like low weight sled push/drags. The real danger is going directly against the injury. In this scenario that would be in the lateral directions. For example a side shuffle where the injured side knee is pushing could be a disaster, leading to reininjury.

That's why consistently accessing the injury before, during and after a rehab session is important. Everyone wants to get back to sport they are passionate about, so getting there without a setback should be a priority in every plan.

A general recommendation is to be able to complete performance tests at 90% or more of pre-injury scores, as well as aerobic capacity being at the same or greater levels than preinjury before returning to sport.

For those that haven't been prepared to deal with an injury, these numbers could be hard to find. So, make sure to accurate records of your ability levels in assessments such as: Squat, Bench, Deadlifts, vertical jump, T-drill, 10yd shuffle, aerobic and anaerobic scores ready to name a few.

When you have reached the ability to be able to do multiple cuts, turns, jumps, sprints and squeezes (ex. Triangles, leg entanglements, etc.), you are probably ready to return to activate participation. Be careful with full speed movements because you still need to see how the injury performs while tired and under stress.

Remember the greatest risk of injury is a place that has been previously injured.