Where to resume training after injury

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  • This topic has 3 replies, 2 voices, and was last updated 7 years ago by Zi.
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  • May 5, 2017 at 9:06 PM #3712
    JonA
    Participant

    Hey
    I had just finished phase 2 of Program One when I tore a calf muscle. I have been out for about 6 weeks. Where should I resume? Perhaps repeat Phase 2 again?

    Thanks
    Jon

    May 6, 2017 at 1:48 AM #3713
    Zi
    Moderator

    Bummer :/
    Was that 6 weeks of zero activity or just the calf rehab? Then I would advise starting over from Phase 1. The eccentric stuff especially the eccentric heel drops are gold for muscle compliance.

    If you don’t mind, what’s the gist that led to the muscle tear?

    May 6, 2017 at 12:28 PM #3714
    JonA
    Participant

    Hey Zi

    The tear happened while I was playing. I’m not sure why it happened but I suspect that lack of maintenance could have been a contributing factor. My hamstrings, quads and calves are usually tight and I manage them through regular massage, yoga, stretching and SMR but was not very disciplined about this this season.

    I think starting at phase 1 again sounds right

    Thanks
    Jon

    May 6, 2017 at 2:41 PM #3715
    Zi
    Moderator

    Just some education blurb for anyone reading:

    The SMR and stretching, when done regularly, will show results over a period of time. However, it does not create strength. It just creates room for strength to develop the right way i.e. range of motion, release inhibitions. The eccentric stuff is where resilience is built.

    I’ve sprained/strained my ankles multiple times over the years and has been one of my most bugging areas that always need work. Each time, I do first aid (ice, brace if needed), then as soon as I am able I work on the mobility and tightness that has built up from the injury (band flossing, wall drills…), and immediately get on doing eccentric heel drops within pain free capacity. Eventually it would be pain free and I can push for strength.

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