Running Injuries in Team Sports pt. 2

Note: This is a continuation of our Returning to Injuries in Team Sports series. For Part 1, click here.

Most soft tissue injuries occur within the first few weeks of getting back into the season, usually when the conditioning picks up and players are getting back into “game shape” ². This can be due to either deconditioning since the season ended or overtraining when jumping from sport to sport ¹. Players need a gradual reintroduction of volume and high-speed intensities in order to begin the season as healthy as possible.

The issue with most rehab programs is that the focus is often on strengthening the muscles for weeks before starting running, plyometric and agility. After strengthening the muscles and returning to sport, the injury can be reaggravated shortly after because the exercises aren’t the same movements performed in the actual sport. Returning a player to sprinting as soon as possible is the best way for a quick return to sport, as long as the volume and intensity are well-controlled and the pain levels have reduced.

With team sports, sometimes things don’t go optimally and an injury happens. The best way to return to sport after injury is to quickly but gradually return to the speed and change of direction activities they need to get back to. Here is an example of a return to sport protocol for a soft tissue injury, including hamstring and hip flexor strains. Protocols may need to be fine-tuned for each athlete per evaluation with a physical therapist, but feel free to try this out.

The 10-Day Protocol

Day 1

• Begin light strength and form

Day 2

• 10 yards at 50% intensity
• 2 reps 30 second rest between

Day 3

• 10 yards at 55-60% intensity
• 2 reps 30 second rest

Day 4

• 10 yards at 60%
• 4 reps 60 second rest

Day 5

• 10 yards at 70% 2 reps
• 15 yards at 65% 2 reps
• 60 second rest

Day 6

• 10 yards at 70% 3 reps
• 15 yards at 70% 3 reps
• 60 seconds rest between reps 2 minutes rest between sets

Day 7

• 10 yards at 75% 2 reps 10 yard deceleration
• 15 yards at 75% 2 reps 15 yard deceleration
• 20 yards at 70% 2 reps 20 yard deceleration
• 90 seconds rest between reps 2 minutes rest between sets

Day 8

• 15 yards at 85% 10 yard deceleration 2 reps
• 20 yards at 75% 15 yard deceleration 2 reps
• 30 yards Fast Easy Fast at 85% (10 yards each) 2 reps
• 5 yards side shuffle over hurdles into 10 yard sprint 2 reps
• 2 minutes rest between reps 2:30 rest between sets

Day 9

• 15 yards at 90% 2 reps
• 20 yards at 85% 2 reps
• 30 yards at 80% 2 reps
• 5 yard Rounding accelerations into 10 yard sprint at 85% 2 reps
• 5 yard Forward and backwards shuffle into 10 yard sprint at 85% 2 reps
• 2 minutes rest between reps 2:30 rest between sets
• 3 minutes rest after 30 yards

Day 10

• 15 yards 95% 3 reps
• 25 yards 90% 3 reps
• 30 yards 90% 2 reps
• 10 yards shuttle turn around 90% 2 reps
• 2 minutes rest between reps 2:30 rest between sets
• 3 minutes rest after 30 yards

Please reach out with any questions or for a consultation with a physical therapist to customize a return to sport protocol specific to your injury, sport, and needs.

References:

1. Li, R. T., Salata, M. J., Rambhia, S., Sheehan, J., & Voos, J. E. (2020). Does Overexertion

Correlate With Increased Injury? The Relationship Between Player Workload and Soft Tissue

Injury in Professional American Football Players Using Wearable Technology. Sports health,

12(1), 66–73. https://doi.org/10.1177/1941738119868477

2. Feeley, B. T., Kennelly, S., Barnes, R. P., Muller, M. S., Kelly, B. T., Rodeo, S. A., & Warren, R. F. (2008). Epidemiology of National Football League training camp injuries from 1998 to 2007. The American Journal of sports medicine, 36(8), 1597–1603. https://doi.org/10.1177/0363546508316021