How Should I Return to Training After Injury or Illness?

Return to Training

Injury is painful and frustrating. Now that you are feeling recovered, you may be keen to return to full training. Be careful, though; go too hard, too soon, and you may get an unwelcome return of your injury. Or cause a new one.

The same applies if you have been ill. Your body needs to focus energy to fight the illness and return your immune system to 100%. Returning to training too soon risks prolonging your full recovery.

When you are ready to return to your plan, reduce the volumes and intensities at first and then gradually increase until you are ready to align with the scheduled training.

As an example:

1. In week 1, you might be able to do all sessions in Z2 for 60-80% of the planned volumes.
2. In week 2, start with 60-80% of the prescribed intensities and increase the volume to 90-100%.
3. After this, you may be ready to go again with 100% as per plan.

How Can I Adjust Workouts if Needed?

The specifics of your return depend on the length of your enforced sabbatical and the nature of your illness or injury. After your medical practitioner has cleared you, please get in touch with our coaching team for more specific advice if needed.

Listen to your body, and don't be tempted to push it, causing more time on the sidelines. Consistency is a key factor to success.

Copyright MyProCoach™ Ltd © May 2018. All rights reserved