HIIT: returning after an injury

Risks and order of return

Very intense efforts and repeated jumps load knees, ankles and the Achilles tendon; resume with long, low-intensity intervals, then shorten rests and add jumps last.

HIIT: first replace jumps with low-impact versions and lengthen recoveries. Short, intense intervals come once the full session goes by without discomfort.

Bringing the movement back in four stages

1. 1

   Mobility and light cardio, bodyweight movements at low speed.

2. 2

   Long, easy intervals, generous rest, no impact.

3. 3

   Shorter intervals at moderate intensity, small impacts.

4. 4

   Intense intervals, jumps and explosive movements.

Common injuries in this sport

• Achilles tendonNo jumps or sprints at first; favour low-intensity cycling or rowing.
• Patellar tendon (jumper’s knee)Replace jumps with low-impact versions, then reintroduce them slowly.
• Ankle sprainChoose stable floor exercises and add jumps last.

Preparation exercises

• 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.

• 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.

• 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.

• 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.

• 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.

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

• Cushioned, stable shoes.
• A cushioned floor or mat; avoid concrete.
• A timer to respect rest times.