18/12/2025
Over complicating your return to training after injury?
Well after 12 years of getting people back to their best, these are the 3 fundamentals for a successful return:
1. Don't pick up where you left off
The classic mistake that we've all made.
"I was only out for a couple of weeks"
Two words for you - Graded Exposure.
Start small (no, smaller than that) and monitor your response to the session before incrementally increasing the load.
Be aware of any 'bumps' as you increase the load, drop back down by 10%, work at that level until it feels good, and THEN progress.
2. Measure effort
Hard to predict your likelihood of a setback if we don't know how hard we're working.
There's some really complex and interesting ways of measuring effort/recovery, but the evidence tells us the simple things work best.
Measuring your peak heart rate during the session and how quickly it comes back down afterwards will help guide your sessions alongside a good old RPE.
Your aim will be dependent on how long you've been out for and what you're aiming for - if in doubt, refer to point 1; start small, monitor response, and then build gradually.
3. Remember why you started
We've seen countless athletes over the years fall into a training/overload cycle that seems never ending.
This usually comes from a combination of ego and pressure.
Yes we all want to be back to our best as soon as possible, but overloading a deconditioned body will only make you sore and sad.
Refer to point 1 and 2, be patient and stop being so hard on yourself.
Bet you thought there'd be some flashy programming algorithm or a 'secret exercise' to cure all ailments right?
Yeah well physio, sport, and life in general doesn't really work like that. So tough diddies.
Hope this helps.
The Physio Clinic Glasgow
