Handball: returning after an injury

Risks and order of return

Throws, jumps and contact load the shoulder, knees and ankles; resume with short passes, no duels, then jump shots and matches last.

Handball: start with passing and running. Jump shots, contact and fast changes of direction come next, matches last.

Bringing the movement back in four stages

1. 1

   Light running and passing alone or against a wall.

2. 2

   Passes and shots in pairs, low intensity, no duels.

3. 3

   Team training without contact, changes of direction, shots at reduced intensity.

4. 4

   Duels, jump shots, sprints, then matches.

Common injuries in this sport

• Shoulder (rotator cuff)Resume short passes before powerful shots.
• Ankle sprainResume footwork before duels and jumps.
• Knee sprain (ligaments)Follow your surgeon’s or physio’s protocol; pivots, jumps and contact come after their approval.

Preparation exercises

• External rotation with band

  Elbow against the body, bent to 90 degrees, rotate the forearm outwards then return slowly.

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

  Variations, mistakes and progression

  Easier

  No band, or lying on your side without weight.

  Harder

  Stronger band, then with the arm out at 90 degrees.

  Common mistakes

  • Lifting the elbow away from the body.
  • Turning the trunk to help.

  Moving on

  When 3 × 15 is easy with no shoulder pain.

• 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.

• Trunk rotation with band

  Band anchored at chest height, rotate the trunk slowly keeping the arms straight and the hips steady.

  To start: 3 sets of 10 per side, 3 seconds back, every other day.

  Variations, mistakes and progression

  Easier

  Lighter band, small range.

  Harder

  Stronger band, bigger movement.

  Common mistakes

  • Turning the hips with the trunk.
  • Bending the arms.

  Moving on

  When 3 × 12 is easy with no back pain the next day.

• Single-leg balance

  Stand 30 seconds on one foot, knee slightly bent. Then with eyes closed, then on a cushion or unstable surface.

  To start: 3 holds of 30 seconds per leg, every day.

  Variations, mistakes and progression

  Easier

  One hand on a chair, or the tip of the free foot on the floor.

  Harder

  Eyes closed, then on a cushion, then throwing a ball against a wall.

  Common mistakes

  • Knee straight and locked.
  • Looking at your feet instead of a point ahead.

  Moving on

  When you can hold 30 seconds without putting the other foot down, as on the healthy side.

• Small jump landing

  advanced

  Jump a few centimetres and land softly on both feet, knees in line, then 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 rise onto your toes and come down quickly, without leaving the floor.

  Harder

  Slightly higher hops, then on one leg, then sideways.

  Common mistakes

  • Noisy landing with stiff legs.
  • Knees caving in.

  Moving on

  When 3 × 8 landings are quiet, knees in line, with no discomfort the next day.

• External rotation at 90/90

  Band anchored in front of you, elbow raised to shoulder height and bent at 90 degrees: rotate the forearm up to vertical, then lower over 3 seconds.

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

  Variations, mistakes and progression

  Easier

  Elbow lower (45 degrees from the body), light band.

  Harder

  Stronger band, then a 2-second hold at the top, then fast up and slow down.

  Common mistakes

  • Letting the elbow drop during the set.
  • Arching the back to help the rotation.

  Moving on

  When 3 × 15 is easy and pain-free: bring back throwing or hitting at low intensity.

• 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

• Suitable court shoes with good grip.
• Resin or grip glue only where allowed, cleaned off afterwards.
• Shoulder-specific warm-up before throwing.