You’ve aced your rehab, but are you still gasping for breath 15 minutes into the game? Let’s talk about the crucial fitness element you may have skipped
“Bravo! You’ve scaled the rehab mountain, executing every exercise your physio prescribed with the precision of a Swiss watch. Your injury is a thing of the past, and now, the sporting arena beckons you once more.
The warm-up is tough, as if your muscles have forgotten their old rhythm. But you soldier on, this was expected. However, as time ticks by, breathlessness creeps in like an unexpected adversary. Skills that once felt like second nature are suddenly akin to climbing Everest, and decision-making feels like deciphering hieroglyphics.
Stunned, you glance at the merciless clock – only 15 minutes have passed and a whopping 45 minutes still loom large. Doubt whispers in your ear, ‘Can I endure a full-on match?’
In my experience, this is a tale as old as time. Athletes, post-injury, often leap back into their sport without adequately priming their bodies for the rigors of the game.
Remember, the heart of sports lies in high-intensity actions – sprinting like a cheetah, changing direction like a dancer, and engaging in contact situations like a warrior. Your ability to sustain these actions, over and over, is the key to victory. Whether you’re a weekend warrior or an elite athlete, this fact remains the same.”
“Next up, let’s talk about the critical role conditioning plays in injury prevention. This fact has been scrutinized by numerous experts, and the consensus is clear – the fitter you are, the better you can handle the rigors of training and gameplay. Remember, fitness begins to wane after just 3-4 weeks of inactivity. Even a month-long injury hiatus can significantly impact your fitness level, and returning to your sport less conditioned increases your vulnerability to further injuries, or even a recurrence of the old one.
Athletes pour their blood, sweat, and tears into their comeback journey, investing time, effort, and resources to compete again. It’s crucial that they return to the field not just healed, but fit enough to continually train, compete, and perform at their peak while minimizing the risk of future injuries.
If you’re nodding along, wondering how to maintain your fitness during an injury, I’ve got two straightforward methods you can start implementing today.
Long interval methods – for those who have time
Pick a machine that you can use, such as airbike, bike, rower or ski-erg
Work between 180-60s
Rest for half the time you worked
Perform 5-10 reps
HIT method – For those who are short on time
Pick a machine that you can use such as airbike rower or ski-erg.
Work 30-10s
Rest for the some time you workd
Perform 8-15 reps
Try and target 5 minute total work
Remember, rehab isn’t just about mending what’s broken. It’s about priming yourself for the glorious comeback you’re dreaming of. So, strut your stuff back into the game like you own it. After all, you’re not just healing, you’re preparing for greatness.
