![]() Concept 2 have a VO2 max calculator and well established records which you can test yourself against.A sample exercise session for an endurance athlete might be as previously stated above in phase 2 but including rowing. Best results will occur if your exercise regime is done slowly and progressively while adding variety wherever possible.ĭay to day activity: Weight-bearing as tolerated.Įxercise: Swimming, upper body weight training, cycling and rowing while avoiding unnecessary walking and definitely no running. You cannot expect to recover fully if you are increasing your high resistant loads 7 days a week. It needs to be noted that the increase in exercise needs to be done gradually. You should aim to be performing a spin class by the end of week 4. A sample exercise session for an endurance athlete might be as previously stated above in phase 1 but including cycling. Limit unnecessary walking wherever possible.Įxercise: Swimming, upper body weight training and cycling however there can be no walking, running or rowing. For occupations with significant walking/ weight-bearing a walking boot may be required. A sample exercise session for an endurance athlete may include swimming preferably with pull buoy to limit kicking, intervals on the grinder, high rep no rest circuit of upper body weights.ĭay to day activity: Weight-bear as tolerated. You should not undertake any unnecessary walking, running, cycling, rowing, elliptical or anything with weight bearing attached to it. Limit any unnecessary walking wherever possible.Įxercise: You can undertake non weight bearing exercise including swimming, upper body weight training only and grinder. Timing your return to weight bearing activity and carefully monitoring training load in the longer term is also paramount.ĭay to day activity: Weight-bear as tolerated. Staying active and training around the injury without further stressing the bone is important. Modified activity is the basis of stress fracture rehab. Tennis and Golfers Elbow (Tendinopathy/ Enthesopathy).Acromioclavicular (AC) Joint Osteolysis.Metatarsal Stress Fracture (excluding 2nd and 5th MT).Interdigital Neuromas (Morton’s Neuroma).Posterior Cruciate Ligament Injury (PCL).Medial Collateral Ligament (MCL) Injury. ![]() ![]() Chronic Exertional Compartment Syndrome (CECS).
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