I’m Injured! How Long Until I can Train Again???

This is a question we often get asked as a Physio and believe-it-or-not, it is often difficult for us to answer! There are many factors to consider in giving you an accurate expectation including: what has happened to you (and your Diagnosis); the severity of the injuyr; your previous injury history; your age, training history & usual response to load/trainng; your compliance to rehabilitation (& following our recommendations); AND very importantly, other psychosocial factors (ie stress, social/family/coaching supports, expectaions)– and I could go on.

As a physio we use various tests and exercises to determine the severity of the injury and rehabilitation progress however, the tests or exercises we use in clinic don’t (or can’t) awlays replicate the loads of a full training schedule.

So what can we do to help an athlete get back to their chosen sport and avoid re-injury?

Recent research shows us that a progressive return to training load is the key to reaching your goals and preventing re-injury.

The Time taken to return to normal training loads should be proportional to the length of rest period and training load percentage (if any) during the time off. Jumping back in straight away would be like trying to build a house starting at the top floor, and wondering why it’s not holding up. Build a base, first.

The graph above demonstrates the relationship between training at a decreased load (due to injury/illness) and the recommended time to return to full (unrestricted) training in runners. You can calculate the recommended time to return to training based on the length of training break and the (estimated) percentage of normal training completed during the break. In the example above a runner following two weeks at 40% training load can expect 2.5 weeks of reloading to minimize injury risk. Therefore a two-week break equates to 4.5 weeks of modified training total.

This is where you and your physio (in communication with your Coach or Trainer) should work together to devise a training plan that allows you to train at optimal levels and progress without risking further injury. By taking into account all the factors surrounding your injury, training style and competition commitments we are able to help you achieve a great outcome!

On the positive, whilst it can be frustrating taking time off training or having an injury, it is also a great opportunity to work on technique and other aspects of your sport that might be lagging behind & that you have been putting off working on because you are too busy training!!!

If you’re finding it hard to gain momentum with your injury and you keep hurting yourself in a particular aspect of training, talk to your physio, get a plan in place and start ticking off your goals!

Book Online for an apppointment with one of our experienced Sports & Exercise Physio’s who will understand and help you with this at www.mygcphysio.com.au or call the clinic 07 5500 6470.