Hey, Athletes! Â How do you work training sessions in after an injury? Do you ease your way into it or dive all in? Listen to this week’s AMA to hear how to come back after injury!Â
Episode 15 of Ask Me Anything is Up!
On this episode of Ask Me Anything Â Jerred and Joe answer Arlen’s question. Arlen asks how to come back after an injury or time off of training. The guys give their advice on how to tackle this and speak from their own experiences on how to work training back into your lifestyle after an injury.Â
Related Resources at End of Three Fitness:Â
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To becoming better!
[0:25] All right, ladies and gentlemen, welcome to the garage. A mathlete podcast. Jared Moon here with Joe Courtney. What’s up, Jo? Sales going, man.
Good. Doing an ask me anything today. And if you’ve been following along on YouTube, we have We’re trying to upgrade our video each and every single time.
So you guys let us know how we’re doing as we progress each week and figure more stuff out amidst the pandemic on a weekly basis. I’m gonna change my background every week.
Yeah, you actually might be in a different location every week, which is been full hat protocol right now because you can’t get haircuts. At least that’s me.
That’s why I wear a hat. 95% of the time is because my hair’s all jacked up, and anyway, that makes them lazy.
But, uh, let’s get to the questions we have Orlin asked coming back from time away for different sports seasons, hockey or lacrosse were injury.
How to get restarted without too much too soon.
So I’ll leave the question on screen for a minute. Jo Manu wanted to tackle this one first. So you’re coming back from injury, like how hard you push it and, you know, what’s the limitations there? So what are your thoughts on it?
[1:38] First, you just get out and start moving, like, especially for, uh, sports and stuff like that.
So I had my last year. I partially told my hamstring and then took some took of, like, 6 to 8 weeks off to rehab it.
And then I got back into playing across, but I kind of played it half and not quite half effort, but I didn’t play as full.
Is that wood before I would, You know, I’ve got a really, really, really, really good warm up saying I didn’t start. Um, so, so to speak.
And I just kind of tried to take it as I couldn’t I didn’t push it as hard as I could s. So I think just getting getting moving And, like, leading up t even getting back on the field. I was running for a couple of weeks beforehand, so I was still doing just regular longer.
Um uh, conditioning, cardio.
Nothing too fast. Nothing sprinting, Nothing. Max effort, Anything crazy like that, but just going out and getting some runs in.
And so, seeing how things felt and then getting some stability as well, depending what your injury is.
Fortunate. Do so just work on, you know, baby steps, I guess you could say.
[2:40] Yeah, I know. We’ve discussed this a little bit in the podcast before. I think with injuries, you definitely have to drop the ego like, ah, 1000%. And make sure that you’re not coming back too soon or you’re not pushing it too hard.
[2:53] You know, if you have been listening to podcasts for a while, you know that I had a knee problem last year.
I think most people with the same knee issue that I had would not have gone to physical therapy like it wasn’t that bad.
But I would physical therapy anyway because I was doing the Merv Project. I didn’t want to end up like injured chronically injured s. So I went and listened to all the recommendations from physical therapist and kind of got on a protocol.
[3:18] But that’s kind of the view that I think people should take. Is this very long term approach to I wanna be able to do this stuff in 2030 40 years and honesty like I want.
I always want to be able to do fitness so anything that’s going to slow me down, um, is not okay.
And so that’s why I I’m very, um cautious if I feel like I’m getting injured or if I am injured to not do anything too much. And so let me. Ah, through another thing on the screen here might help illustrate this a little bit more.
[3:48] So this is kind of our breakdown. Ah, the full link is this is kind of our article about, um, concurrent training how we see it. This is not how you have to do concurrent training. This is how we specifically program it.
And there are three kind of ah levels, too, to our programming, actual activities.
What should you do in that very bottom? You know, bright red there says control plus oxidative work.
So oxidative work is just aerobic conditioning. You know, like Joe mentioned getting the blood moving. That’s really important.
Any sort of recovery, like getting the blood moving is very important. So make sure that you’re still moving even if you’re injured. If that’s walking or if you do have this with therapist asked him which activities you can D’oh.
So just make sure the blood is moving on a daily basis, and then control is control type movements like hypertrophy based, slow and controlled Joe mentioned stability.
Things like that. You can work a mobility, but nothing. We’re not getting any.
Max. Efforts were not lifting things for speed. We’re not going fast. All we’re doing is control type movements of very controlled muscle contractions and aerobic conditioning would be where I would start, and then I’d progress. Re progress to through these things.
Now, when we’re programming this out, this we see this pyramid as you know what someone should do.
[5:02] To build up their fitness, but it’s the same for injury. Like if you’re coming back from injury and you start back from the bottom and then work your way up.
Ah, you have anything to say on that, Joe for For for working back from injury?
Yeah, I mean, just or about the pyramid. Or how you think people should tackle it?
No, not from working out from injury or going in that order. I think that’s that’s good.
[5:23] All right, cool. Well, then, I think that’s it. You have anything else at all?
Yes. So for me, this is more sports specific. But if you prefer non injury stuff, you just took a hiatus from training in general, whether life got crazy or something, but not injury related at all.
It’s still good to follow his protocol, but I think you could have a little bit more leniency into going, uh, testing the higher parts of the pyramid.
It even like, for sports wise, do some lateral running. Do Cem do some extra stability, do a do a little little short burst here and there.
But don’t, um, overdo it at first because a lot of things with special for a special with sports if you’re going out for regular runs.
Uh, that’s just one thing, but running sideways and backwards, your muscles are gonna be shut on, but they’re not gonna be used to it.
So, like, I know a lot of times, if I take a long time off any sort of sport, then I’m my groin in my ad. Doctors get really, really sore because I just use don’t work.
So it has nothing to toe work in just a little bit of ah, different.
Yeah, and put the what What I’m talking about into sports terms is.
[6:30] So if we said control, like if there’s ah, lacrosse, I don’t play the cross.
You do correct me if I’m wrong, but there’s a twisting motion in the cross, right?
And if you had, um, a lower back problem and when you twisted that hurt, then I would work on something that twists my body in a controlled nature for what? Like whatever it is, it is really light.
Ah, you know, Russian twists, Yeah, Russian twists or barbeau side bends or whatever. Like anything that’s going to kind of get that motion just at a very light level, and then you could start adding speed to it.
But I wouldn’t be like, take two weeks off and then go do my hardest lacrosse swing because I took two.
Ah, you know, two weeks off, I feel like I should probably good to go, because it could be one dynamic movement like that that causes it to, like, get reinjured.
Eso Yeah, putting that specifically into sports terms. That’s what I would do is like work through these like slowly just making sure that you can do all these movements without feeling weird or, you know, any any additional pain.
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