Athletics: returning after an injury

Risks and order of return

Sprints, jumps and throws need a long build-up; maximal efforts, starts and jumps come back last.

Athletics: start with endurance and slow drills. Starts, sprints, jumps and throws come back one at a time at reduced intensity, spikes last.

Bringing the movement back in four stages

1. 1

   Brisk walking and alternating walking with a gentle jog on a track or flat ground.

2. 2

   Continuous slow running, running drills at low range.

3. 3

   Progressive accelerations, full running drills, no jumps or throws.

4. 4

   Sprints, jumps, throws and competition, depending on your event.

Common injuries in this sport

• HamstringsAccelerations come last: build up through 70 to 80% of your speed before maximal sprinting.
• Achilles tendonNo hills, jumps or intervals at first; the tendon prefers a steady load.
• Adductors and groinStarts and changes of direction are the final stage; begin in a straight line.

Preparation exercises

• Glute bridge

  Lying on your back, knees bent, lift the hips squeezing the buttocks, hold 2 seconds, lower slowly. Later: on one leg.

  To start: 3 sets of 12, 2 seconds at the top, every other day.

  Variations, mistakes and progression

  Easier

  Smaller range, feet closer to the buttocks.

  Harder

  On one leg, then with your shoulders on a sofa.

  Common mistakes

  • Arching the lower back instead of squeezing the glutes.
  • Letting the knees drift apart or together.

  Moving on

  When 3 × 12 on one leg is easy, with the pelvis staying level.

• Sliding hamstring curl

  Lying on your back, heels on a towel on the floor, hips lifted: slide the heels towards the buttocks then return slowly.

  To start: 3 sets of 8, 3 seconds on the way back, every other day.

  Variations, mistakes and progression

  Easier

  Pelvis on the floor, smaller range.

  Harder

  On one leg, or keeping the pelvis lifted for the whole set.

  Common mistakes

  • Letting the pelvis drop during the movement.
  • Going fast on the way back.

  Moving on

  When 3 × 10 on one leg is easy and cramp-free.

• Hip hinge (light deadlift)

  Standing with a straight back, push the hips back while lowering a light weight along the shins, then rise squeezing the buttocks.

  To start: 3 sets of 10 with a light weight, every other day.

  Variations, mistakes and progression

  Easier

  No weight, hands sliding down your thighs.

  Harder

  Slightly heavier weight, or the single-leg version.

  Common mistakes

  • Rounding the back.
  • Bending the knees like a squat instead of pushing the hips back.

  Moving on

  When 3 × 12 is done with a straight back and no pulling at the back of the thigh the next day.

• Heel raises

  Standing, rise on both feet and lower slowly over 3 seconds. Keep the knee straight, then bent to work the other part of the calf.

  To start: 3 sets of 12, 3 seconds down, every other day.

  Variations, mistakes and progression

  Easier

  Seated on a chair, a light weight on your knees.

  Harder

  Heels over the edge of a step, to go lower.

  Common mistakes

  • Bouncing at the bottom instead of controlling the way down.
  • Rising higher on one side than the other.

  Moving on

  When 3 × 15 is easy with no discomfort the next day: move on to single-leg raises.

• Anti-rotation press (Pallof)

  Band anchored at your side, hands at the chest: press the arms forward and resist the trunk rotating, 5 seconds.

  To start: 3 sets of 8 per side, 5 seconds with arms straight, every other day.

  Variations, mistakes and progression

  Easier

  Lighter band, closer to the anchor.

  Harder

  Stronger band, then half-kneeling or standing with feet together.

  Common mistakes

  • Letting the trunk rotate.
  • Holding your breath.

  Moving on

  When 3 × 10 is easy without the trunk moving.

• Walking high knees

  Walking slowly, lift one knee to hip height while rising on the toes of the other foot, opposite arm forward, chest up. Place the foot under the hip and alternate.

  To start: 3 runs of 15 metres, every other day, as a warm-up.

  Variations, mistakes and progression

  Easier

  Knee lower, without rising onto the toes.

  Harder

  As small bouncy strides (skipping), then faster.

  Common mistakes

  • Leaning back to lift the knee.
  • Placing the foot far ahead of you.

  Moving on

  When 3 runs of skipping are easy and cause no discomfort: keep them in your running warm-up.

• Step-down landing

  advanced

  Standing on a 20 cm step, move one foot forward over the edge, drop off and land on both feet, knees bent and in line, quietly. Hold 2 seconds. Advanced exercise.

  To start: 3 sets of 5 landings, twice a week, after a warm-up.

  Variations, mistakes and progression

  Easier

  Simply step down and bend your knees as you arrive.

  Harder

  Higher step (30 cm), then add a small vertical jump straight after landing.

  Common mistakes

  • Noisy landing with stiff legs.
  • Knees coming together as you land.

  Moving on

  When 3 × 6 landings are quiet, knees in line, with no discomfort the next day: bring back your sport’s jumps, starting with short ones.

The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.

Equipment and set-up

• Spikes or shoes suited to your event, only introduced after resuming in regular shoes.
• A long, progressive warm-up before any acceleration.
• A track or soft, even ground rather than hard surfaces.