When Can I Start Training Again?

Injuries can be a frustrating nuisance for those who lead active lifestyles. Getting hurt can be particularly troubling for athletes whose livelihoods depend on their performance. It can be tempting for competitors to push themselves back into action as soon as possible, but this approach often does more harm than good. Depending on the nature of your injury, it may be wise to give yourself ample time to recover from your injuries and related procedures before attempting to get back into action. If you’re wondering when you can resume your training, it’s essential to heed the advice of medical experts.

Here are a few guidelines you can follow to help ensure that you heal properly and get back to feeling your best.

The 50/30/20/10 Principle

Although each rehabilitation case can vary, many experts recommend that athletes follow the 50/30/20/10 rule. It’s a common understanding that the first several weeks after an injury or procedure play a critical role in recovery. The 50/30/20/10 rule gives athletes four weeks to condition their bodies at decreased intervals, starting with a conditioning volume of 50 percent less than average intensity. In the following weeks, gradually increase the intensity volume of the conditioning program until you achieve the minor interval of 10 percent, meaning that you should be near 90 percent of where your regular conditioning routine was before your injury.

How Often Should I Train?

The amount of time you train for can also vary for each case. Many experts advise that athletes train for no more than three days in the first week after an injury or procedure. This number can vary for several factors. One of the most significant determiners of how often you train is the severity of your injury. The more severe your injury is, the longer it takes to heal and the more extensive your rehab program may be. Also, your training frequency can depend on post-operative instructions provided by your doctor. A reasonable approach that you can take in this situation is to remember that every case varies, and what one person needs may not suit your circumstances, and vice versa.

Don’t hesitate to reach out to us for more on what you can do to get your recovery on track. Schedule your consultation by calling us today at 801-917-8000.