This is the late rehabilitation & return to full training phase.
Treatment
As required
Hot & cold therapy
Heat before, cold after training as required.
Taping
K Tape for running sessions if available.
Apply compression post exercise to help recovery.
Massage
If available – deeper techniques
Stretching & mobility
To be done daily
Gluteal stretch
Teaching point:
- On your back cross your right ankle over the left knee
- Grip the thigh of your left leg and pull the knee towards you, lifting your foot off the floor
- Pull the knee further towards you to increase the stretch
- 3 sets and hold for 15 seconds
Hip flexor stretch
Teaching point:
- Kneel with one knee on the floor and the other foot in front with the knee bent
- Push your hips forward and keep the back upright
- 3 sets and hold for 15 seconds
Quadricep stretch
Teaching point:
- This stretches the quadriceps muscles without needing to bend the knee as much
- 3 sets for 15 seconds with a short break in between
Calf stretches
Teaching Points:
- Calf stretches should be done with your leg straight to stretch the larger gastrocnemius muscle and bent to target the deeper soleus muscle
- 3 sets each for 15 seconds
Hamstring stretch
Teaching point:
There are 3 alternatives for hamstring stretches. Do whichever one you prefer.
Option 1: Standing
- Place one foot in front of the other with hands on the floor
- Straighten your legs keeping your hands flat on the floor
- Feel a stretch on the back leg
Option 2: Sitting
- Sit with one leg straight and one bent
- Reach forward keeping head and chest up
- Feel a stretch at the back of the straight leg
Option 3: Lying on back
- Lie on your back
- Use a band to pull your leg up
- Feel a stretch at the back of the leg
- 3 sets for 15 seconds
Adductor swings
Teaching point:
- Swing the leg out sideways, making sure you rotate your leg so your toes point upwards as your leg swings upwards
- 3 sets of 10 swings
Note: Dynamic adductor swings must be done within a pain-free range of motion.
Strengthening
To be done daily
Isometric ball squeeze
Teaching point:
Isometric ball squeeze in 3 positions
Must always be done in the PAIN-FREE range of movement.
- Contract the muscles, hold and relax
- Legs bent at 45 degrees
- Legs straight
- Legs at 90 degrees
Note: Maximum effort
Lateral lunge
Teaching point:
- Step to the side keeping the toes forwards and the feet flat
- Whilst keeping the involved leg straight, squat through the hip of the involved leg ensuring that the knee is in line with the foot
- 3 sets of 12 reps
Single leg squat
Teaching point:
- Stand next to a wall with a gym ball between you and the wall
- Perform a quarter squat on one leg using the ball for support
- This targets the posterior chain and gets the muscles firing as they work to stabilize your hip
- 3 sets of 12 reps
Adduction in standing
Note: Increase the strength of the resistance band, or better still use a pulley machine in the gym.
Single leg RDL
Teaching Points:
- Standing leg stays fairly straight
- Reach out and backward with the free leg
- Challenges stability around your hips
- 3 sets of 12 reps
Side plank Copenhagen
Teaching point:
If you find this too easy you can bring your arm up towards the ceiling, or bring the top leg up and down.
Functional exercises
Pogos
2 to 4 times a week
Teaching point:
- Jump on the spot
- Forward jump
- Backward jump
- Triple jump
- Side-to-Side jump
Running progressions
Stage 1
- Linear Based running (50% max speed)
- Aim for 3 to 4km
- No sprinting
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Stage 2
- Introduce controlled multidirectional movements (50-60% max effort)
- Increase linear speed (60-70%)
- Aim for 4 to 5km
- No sprinting
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Stage 3
- Increase speed of multi-direction work (60-75% max effort)
- Linear speed to 70-80% max effort
- Introduce reactive and uncontrolled movements and drills
- Aim for 5km total distance
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Stage 4
- Linear speed up to sprint 80-95% max effort
- Uncontrolled and reactive change of direction at speed (80-90% max effort)
- Introduce technical and sport-specific drills
- Aim for 5 to 6km plus
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Stage 5
- Replicate training demands of your sport
- Max speed sprints
Exit criteria
To move on to the next phase you must meet the following criteria:
- Pain free through exercises
- Pain-free exercises
- Pain-free plyometrics
- No pain during run
- No pain post-run (24hrs)
- No pain on touch
- Strength is the same on each side