Just as you would start new client with limitations on training parameters, so you should do the same with yourself following any injury regardless of the severity.
Dr. Mel Siff created what he called the "Statute of Fitness Limitations" which is useful in planning a comeback from injury (as well as starting a newbie or learning a new exercise or skill) and it goes like this:
Limited intensity or load
Limited duration (of a movement or set)
Limited volume (of an exercise or session)
Limited density (work to rest ratio)
Limited acceleration/deceleration
Limited power
Limited rate of force development
Limited velocity
Limited range of motion
Limited complexity (i.e., split squat to lunge to multiple angle lunge)
You must then proceed to increase each variable based on your perception of effort, symptoms, and quality of technique (good to have a second set of eyes to observe for any deviations from optimal)
Only when an individual perceives himself to be fully rehabilitated is he then fully rehabilitated.
Bill Hartman
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