This programme is a graduated rehabilitation programme that is used for certain lower limb problems, for example stress fractures, and for regaining fitness after a period of rest. The starting level is intentionally gentle. Progression in duration and intensity should be guided by comfort. The aim is to gradually increase the load that is being applied to the body at a rate that allows all of the tissues to adapt to the load without deteriorating.
If at any time you get pain (during exercise, on cooling down, or first thing the following morning) have one day of rest and drop back by one level.
WALK:
WALK-JOG:
JOG:
When you have jogged for 40 minutes on two occasions without problems, you can return to your normal training – if this involves explosive sprints, you should increase this type of training gradually over 2 weeks.
If you are training for a long-distance event, you can return to your training programme when your weekly training load matches the mileage and intensity of your current training programme.
If you are unable to progress past a certain point, you should return to discuss this, bringing your training diary with you. This programme is designed to retrain muscle, tendon, bone, and to a lesser extent the cardiovascular system. In order to maintain aerobic fitness it is important for patients recovering from injuries such as stress fractures to perform extra aerobic exercise – either in the pool (aqua-jogging or swimming), or on an exercycle if painfree.
