Way back after medium-term injury?

narwog7

long time lurker, first time poster.

ok, so I tore my cruciate ligament(ACL) last year, long painful recovery but i've got the all clear now.

I play rugby, season is practically over now so I'm more focused on next year but I'm wondering what is the most efficient way for me to regain my cardio fitness?

I swam, cycled and rowed all through my rehab but my first session back running (sprints + shuttles) i was gasping! The next day my hams and quads were in bits aswell but i expected that.....

Before my injury i was reasonably fit i.e. 11.45mins for 2miles and 38mins for 10k.

I hit the gym during the last year and put on a decent bit of weight and size, (I'm 5'11 and 90kg) which I'd imagine is also a factor.

I am NOWHERE near my pre-injury levels now, what should i do? I need to be up and running (excuse the pun) for sept which gives me 6 months.

anyone else have experience of coming back from this or any suggestions at all?

cheers guys.

thirtyfoot

narwog7 wrote: »

long time lurker, first time poster.

ok, so I tore my cruciate ligament(ACL) last year, long painful recovery but i've got the all clear now.

I play rugby, season is practically over now so I'm more focused on next year but I'm wondering what is the most efficient way for me to regain my cardio fitness?

I swam, cycled and rowed all through my rehab but my first session back running (sprints + shuttles) i was gasping! The next day my hams and quads were in bits aswell but i expected that.....

Before my injury i was reasonably fit i.e. 11.45mins for 2miles and 38mins for 10k.

I hit the gym during the last year and put on a decent bit of weight and size, (I'm 5'11 and 90kg) which I'd imagine is also a factor.

I am NOWHERE near my pre-injury levels now, what should i do? I need to be up and running (excuse the pun) for sept which gives me 6 months.

anyone else have experience of coming back from this or any suggestions at all?

cheers guys.

If your physio can't provide a relevant timeline to attaining full fitness then you need a new physio. If your own team coach or team fitness guys can't do it either then they (or your club) need to ask what they are doing being the team's coach or fitness guy.

As you play rugby I don't see the relevance of being able to run a 38 min 10k or whatever for 2 miles, it matters diddly squat as opposed to what you can do over 15m or 30m or what you can do over 15m or 30m on a repetitive and sustained basis. Depends where you play on what type of fitness you require.

This is not a question that can be answered virtually, in my opinion, and you should ask your own coaches/fitness guys if they have an opinion. My theory on return from injury is as follows:

• Define a baseline fitness level (that is relevant to you sport, ie, not 38min 10k for rugby player)
• See where you are at now in relation to baseline
• Devise plan to reach baseline fitness level, eg 2 weeks or 8 months, depends on the injury (there is a lot of money and expertise even in low level rugby, people in your club should be able to do this for you

thirtyfoot

Just to add that a return from injury etc requires a lot of patience and maintenance of eyes on the prize. Thats why a timeline is crucial. You'll feel crap initially, but it eventually comes back and always bear that in mind. Also, in rehab, don't be afraid to push it.