Monday 16/12/2024
As a Monday, today marked the start of the week’s training, beginning with our physio screening. This involves a series of basic tests to assess the mobility of our calves, hamstrings, and quads. It’s also an opportunity to address any concerns we might have with the physiotherapist.
At the moment, I’m managing a slight niggle in my hamstring tendon, so I thought it would be fitting to make this the focus of today’s update. As athletes, injuries are almost inevitable—it’s part of the job. While my injury is minor, it’s important that I stay on top of it to prevent it from worsening.
Rehab Focus: Tendon Recovery
I’ve learned that tendon issues require load, not rest, for proper recovery. It seems counterintuitive, especially when pain typically signals the need for rest, but in the case of my injury, the tendon needs to be worked to remind it that everything is okay and encourage the realignment of the fibres.
I want to clarify that I’m not a qualified expert on tendon injuries, and this is just my personal experience with recovery. Based on my physio’s guidance, my rehab involves isometric and eccentric loading exercises designed to realign the tendon fibres. The exercises are a bit painful, and they do fatigue the muscle, but they seem to alleviate the tendon pain after I’ve completed them.
For my isometric exercises, I do two sets of 10 reps, holding each for 10 seconds, every day until the pain subsides. My eccentric exercises are similar but are performed every other day due to the additional strain they put on the muscle.
Staying on track
While it can be frustrating to nurse a niggle, consistency is key. Managing minor injuries early prevents them from turning into bigger issues down the line. Today, staying committed to my rehab was my 1% improvement—taking care of this now means I can focus on refining my skills once I’m fully healed.