13/11/2025
Getting back to competitive sport after an injury isn’t just about being pain-free — it’s about rebuilding the capacity, confidence, and control your body needs to handle game-level demands. Here’s how that typically looks step-by-step:
1. Restore full mobility and pain-free movement
Before anything else, you and your physio need to ensure you can move through full range without pain, stiffness, or compensations.
* Goal: symmetrical range of motion compared to your uninjured side
* Tests: joint range, flexibility, movement quality (e.g., squats, lunges, reach tests)
2. Rebuild strength and endurance
Once movement is back, you need to restore the muscle strength and endurance lost during recovery.
* Goal: injured side within ~90–95% of the strength of the uninjured side
* Tools: strength testing (e.g., handheld dynamometer, VALD Dynamo, gym-based metrics)
* Focus: progressive overload — starting with controlled strength work, moving to sport-specific load (jumps, sprints, pushes, etc.)
3. Regain balance, control, and coordination
This phase targets proprioception and neuromuscular control, crucial for reacting quickly and safely.
* Includes: single-leg balance drills, change-of-direction work, agility ladders, stability training
* Goal: smooth, automatic control — no hesitation or instability in the injured area
4. Sport-specific conditioning
Now your training mimics your sport.
* Gradually reintroduce speed, agility, and impact
* Do position- or role-specific drills (e.g., cutting, landing, tackling, or sprinting at full pace)
* Build back to match fitness and intensity tolerance
5. Psychological readiness
Confidence is key. Many athletes feel physically fine but hesitant to trust the injured area.
* Visualization, graded exposure, and sport psychology techniques help rebuild trust and aggressiveness in play.
* Your physio or coach can guide this reintroduction safely.
6. Return-to-play (RTP) testing
Before full competition, your rehab team should assess:
* Strength and power symmetry
* Functional tests (e.g., hop tests, agility tests, sprint or jump metrics)
* Movement quality under fatigue�Passing these means your risk of re-injury drops dramatically.
7. Maintenance and prevention
Even after returning, keep a maintenance plan: mobility work, strength top-ups, and regular check-ins to prevent flare-ups.
With 20 years of experience in professional rugby, I can definitely help you get back to competitive sport safely, stronger and more resilient.
Contact Wayne Hector Physiotherapy via WhatsApp on 0824434883 to book your appointment.
