It is an image that is etched in the memory forever. Eduardo, an Arsenal FC player in 2007/08, is lying on the ground. He holds his leg in his hands, which appears to have bent like rubber. The diagnosis of this horror injury: fibula and ankle fracture. His downtime was 300 days.
It is precisely such injury patterns that cannot be prevented by any mobility training in the world. For Eduardo, this injury meant a whopping 300 days of downtime. At least the Brazilian didn't have to worry about a perfect rehab program or the “time after that.”
So that you too, as an amateur soccer player, know exactly what to do after an injury in the future, I have developed a 5-step program for you and included a real secret tip at the end of the article:
Injuries can be very complex, but sometimes very banal. Regardless of whether you have bent over or have chronic knee problems.
We would like to try to show you a way back to old performance. If you follow these steps step by step, you'll be back on the pitch faster than ever before.
Definitely the first and most important step back. Because only when you know exactly what is injured can you take the appropriate measures to heal. A visit to a physiotherapist or osteopath is not only useful after an injury, but from our point of view it is the most important step.
And now comes the most important thing:
You must find the fault in your system together. If someone like Eduardo smashed your shin bone, then the mistake is immediately found. If you have pulled yourself in one place for the second time, then your body wants to tell you something.
We have integrated a mobility test developed by professionals into our B42 training app. This shows you quickly and precisely where the fault can be found in your system. You also have in our exclusive Community on Facebook, the opportunity to get feedback from coaches or other suffering people.
However, there is no substitute for a good local therapist.
We're not talking about “lying on the couch.” However, you should avoid all movements that could delay your healing process at all costs.
Pain-free movement, on the other hand, promotes healing. So: sports break, but not a break in exercise!
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Of course, a distinction must be made here depending on the injury. It is difficult to swim with a broken arm and with broken cruciate ligaments, the knees should definitely only have to perform controlled movements. However, as already described in Step 2, “Pause” is usually not the best choice.
If you have injured your shoulder, you should continue to strain your legs and trunk. It is also a good idea to use the forced break to work on your mobility. Use active joint mobilizations to help your body get back on track during this healing phase.
Our comeback training provides you with the ideal mix of mobility, load and control. Developed by the best sports therapists and trainers, this program helps you get back on the pitch faster and stronger than ever.
If pain-free movement of the injured structure is possible, you can start increasing the load step by step.
Everything, of course, always in consultation with your expert (see Step 1) or by following the prescribed break times in the comeback area of our app.
Be patient here. Starting training too early can break up the old injury. Here, too, we repeatedly work with active joint mobilizations and mobility drills and exercises to improve your control.
Back in the game! After a long regeneration process, you can then get back on board. Be sure to remember that you should also mentally regain the security to fully load yourself. Here too, be patient and only ask for things from your body that it can handle.
These five steps can serve as a small guide. Once again, injuries are not to be trifled with. If you handle it carelessly, you risk taking long breaks. Therefore, please pay attention to Step 1 again and also work constantly with the mobility drills shown here again and again. (Correct) movement promotes healing!
And here's a little idea to finish:
Run a so-called”Healing Diary”. There you can document how the injury is healing, whether anything is improving at all and which form of training/movement is best for you. If your healing is stagnating, you can fall back on it again and again and uncover any errors that have occurred in the healing process. Also note sleep duration, emotional state, etc.
I hope we can help you with this little step-by-step plan.
Be fearless. Be focused. B42
COMEBACK TRAINING WITH PROFESSIONAL KNOW-HOW
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