Gym fitness: returning after an injury

Risks and order of return

Machines guide the movement, which helps the return; keep light weights and slow execution, and avoid explosive exercises.

Gym fitness: guided machines and light loads first. Lengthen sessions before raising intensity, and avoid high-impact classes at first.

Bringing the movement back in four stages

1. 1

   Mobility and light cardio, very light loads, slow tempo.

2. 2

   Guided machines at light load, short sets, clean technique.

3. 3

   Moderate loads, group classes at reduced intensity, simple compound exercises.

4. 4

   Usual loads and intensity, dynamic classes, jumping last.

Common injuries in this sport

• Shoulder (rotator cuff)Avoid overhead exercises; favour rows and external rotations.
• Lower back (lumbar)Limit machines that load the spine and favour core work and light loads.
• Patellar tendon (jumper’s knee)Limit heavy leg extensions; choose slow movements at moderate load.

Preparation exercises

• Scapular retraction (band row)

  Band anchored in front of you, pull the elbows back bringing the shoulder blades together, return over 3 seconds.

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

  Variations, mistakes and progression

  Easier

  No band, just bring the shoulder blades together.

  Harder

  Stronger band, with a 2-second hold at the back.

  Common mistakes

  • Shrugging the shoulders to the ears.
  • Pulling with the hands rather than the shoulder blades.

  Moving on

  When 3 × 15 with a medium band is easy.

• 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.

• Chair squat

  Sit down onto a chair then stand up slowly, range limited to what is pain-free, knees in line with the feet.

  To start: 3 sets of 10, 3 seconds down, every other day.

  Variations, mistakes and progression

  Easier

  Higher chair, hands on your thighs to help.

  Harder

  Lower chair, without touching the seat, then holding a weight against your chest.

  Common mistakes

  • Knees caving in.
  • Dropping onto the chair.

  Moving on

  When 3 × 12 is easy on a low chair, with no discomfort the next day.

• Forearm plank

  On forearms and knees (later toes), body aligned, hold 20 to 30 seconds without sagging the back.

  To start: 3 holds of 20 seconds, every other day.

  Variations, mistakes and progression

  Easier

  On your knees, or hands on a table.

  Harder

  On your feet, then lifting one foot for a few seconds.

  Common mistakes

  • Hips too high or lower back sagging.
  • Holding your breath.

  Moving on

  When you can hold 45 seconds on your feet, body aligned.

• Bear crawl

  On all fours, lift your knees a few centimetres off the floor, back flat: move slowly forward with opposite hand and foot, 4 steps forward then 4 back.

  To start: 3 sets of 4 steps forward and 4 back, every other day.

  Variations, mistakes and progression

  Easier

  Knees lifted in place, held 10 to 20 seconds, without moving.

  Harder

  More steps, then sideways, then faster.

  Common mistakes

  • Hips too high.
  • Pelvis swaying with each step.

  Moving on

  When 3 × 8 steps each way are done with a stable back and no wrist or shoulder discomfort.

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

• Stable shoes suited to the session.
• Adjust the machines to your size before each exercise.
• Ask a gym coach for advice on the programme.