Return after long layoff

[Slatteryexpress]

In about March i stopped playing footy due to compartment syndrome in all three compartments in both legs giving me alot of pain. I basically stopped running and only did a bit of cardio work on the bike. I had surgery for my compartment syndrome in about mid-October and should be good to go in about 3 or so weeks. My question is how should i return to running? I've been building myself up with swimming or bike riding each day. Should i try and do slow laps or do repetative sprints or something like Fartlek running? My aim by after christmas is to do 3 cardio sessions a week; Fartlek running, long jog and sprints work and a couple of sessions in the gym for upper and lower body strength.
Thanks in advance for your answers.

 

[carltonblue]

i suggest seeking medical help from the essendon team doctor

 

[cptkirk]

what did you surgeon say?

you'll have needed to strengthen your weak area's and had some soft tissue work to clear up any further restriction in the ankles and hips before embarking on running

have you?

 

[Slatteryexpress]

What sort of exercises should i be doing to improve my ankles and hip?

All the surgeon said was slowly build the workload up by swimming and bike riding for about 5 weeks after the surgery. Then try a bit of running and increase the workload if there is no pain. I think i might have to go see the physio next week and see what he has to say.

 

[cptkirk]

test these but the result you can get is not as important aside to side discrepencies so if for ankle mobility if both feet only get 5cms in front of the stick, this is better then one getting 15 and one getting 5

ankle mobility - check side to side difference

http://www.youtube.com/watch?v=JZYo1gLFv_c

hip internal rotation - check side to side difference

http://www.youtube.com/watch?v=Ga5a5ySQjGg

hip external rotation test - check side to side difference

* sanme but bring feet in line with hips and elt them fall out

hip extension - should feel in glutes, not hams or lower back

http://www.youtube.com/watch?v=3joOtAH3bRI

single leg lowering test - back must remain flat the whole rep also noting any torso rotation

http://www.youtube.com/watch?v=9zvdhvLnPcg

you might need someone to check or take photo's...noticable differences from side to side are not good but if you had CS on both sides then you simply may need a lot of mobility and flexibility work

let me know how you go mate

 

[pacemaker]

Ask your doctor

But don't be stupid to do sprints straight out as you may get osteitis pubis and even with surgery you may never recover. Start off slowly before doing the sprints as i bet you know how annoying it must have been having the injury and able to do nothing, you don't want another one. Probably do some slow jogging to get use to the impact 5 mins Tuesday, Wednesday rest, 5 mins Thursday, Friday rest, 10 mins Saturday, Sunday rest, Monday 10 mins again, Tuesday rest, 15 mins Wednesday ect. Start some small sprints over 50 metres after slow jogging

Be sure in include a rest day in between