Weight training: returning after an injury

Risks and order of return

Heavy loads demand strict technique; resume at 50 to 60% of your previous loads, with guided machines and few very high-intensity reps.

Weight training: light loads and slow tempo, changing only one variable at a time (load, sets or range). Heavy lifts involving the injured area come last.

Bringing the movement back in four stages

1. 1

   Mobility and very light loads, slow tempo, only one variable at a time.

2. 2

   Light to moderate loads on guided machines, short sets.

3. 3

   Moderate loads with barbells and dumbbells, compound exercises with a safety margin.

4. 4

   Usual loads and intensity, sets close to failure last.

Common injuries in this sport

• Shoulder (rotator cuff)Avoid behind-the-neck presses and wide pull-ups at first; favour neutral grips.
• Lower back (lumbar)Avoid heavy spinal loads; favour light loads and slow execution.
• Patellar tendon (jumper’s knee)Limit loaded deep squats and jumps; favour moderate, slow loads.

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.

• 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.

• 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.

• 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.

• Prone back extension

  Lying on your front, hands by your temples, eyes on the floor: lift your chest a few centimetres while squeezing your glutes, hold 3 seconds, lower slowly.

  To start: 3 sets of 10, 3-second hold, every other day.

  Variations, mistakes and progression

  Easier

  Arms by your sides, barely lift the chest.

  Harder

  Arms straight in front (Superman position), or opposite arm and leg together.

  Common mistakes

  • Lifting the head and tipping the neck back.
  • Going too high and arching the lower back.

  Moving on

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

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

• A belt only if needed, not relied on to protect the back.
• Stable flat-soled shoes for squats and deadlifts.
• Bars and plates securely fixed; a spotter for heavy loads.