A 6-phase progressive rehab programme built around the same rehab system we’ve used with Olympic Champions and International Athletes.
Access to our soft tissue webinar that explains the science behind soft tissue injuries as well as the REBUILD Philosophy we use to rehab them.
Detailed coaching videos for the key exercises within each programme so you know EXACTLY how to perform them, as well as additional bonus content.
The short answer… BOTH! Whether you’re an athlete looking for a step-by step programme that you can follow to help rehab your recent muscle injury or a coach who wants to see how we approach this in practise, our comprehensive programmes provide you with all the information you need to do this.
At Elevate we aim to provide PERFORMANCE rehab. This means we aren’t satisfied with just restoring your function and getting you back to your normal daily activities. We have developed a comprehensive system that aims to get you back to playing at your best, or even better, than before your injury occurred.
The running programme is designed to tackle injuries that occurred because of sprinting. Typically, these injuries affect the OUTSIDE portion of the hamstring group. Conversely, if your injury occurred whilst stretching e.g. lunging to play a shot in tennis, typically this would injure the INSIDE portion of the hamstring group. Use our 3-step checklist above to help inform which programme is right for you.
The running programme is designed to tackle injuries that occurred because of accelerating and decelerating. Typically, these injuries affect the THIGH portion of the quadriceps group. Conversely, if your injury occurred whilst kicking, typically this would injure the combined HIP+THIGH portion of the quadriceps group. Use our 3-step checklist above to help inform which programme is right for you.
Each programme contains 3 stages (early, mid and late) and each stage contains 2 phases, meaning a total of 6 phases from start to finish. We recommend spending a minimum of 1-week in each phase however this may not be appropriate for every athlete and every injury. That’s why we’ve included phase-specific KPIs to help guide your progress through the programme.
The programme is designed to be performed over 3 days per week with at least one day of recovery in between each session (e.g. Monday, Wednesday & Friday). Each training day requires 1-2 hours to complete the 1-2 sessions included in the programme. The programme can be adapted to reduce the number of time required per day, but would require training to be carried out on 4-5 days per week instead.
To complete the programme, you will need access to a gym with standard resistance training equipment (bands, dumbbells, bars, plates and weight machines etc.) and a sports pitch to complete your on-feet content. You will also need a partner to assist you with providing resistance for some of your on-feet exercises.
Whilst we encourage this programme to be carried out under the guidance/supervision of a trained sports-medicine practitioner, if you are completing it unsupervised, we suggest following the pain-management guide within the programme. This includes seeking medical support in the presence of extreme pain.
Prior to starting this programme you should allow 2-5 days for your pain to reduce and initial tissue healing to occur – we call this the ‘ACUTE Phase’. You can then commence phase 1 provided you are able to complete it whilst adhering to the pain-management guide within the programme.
These programmes have been designed to tackle less severe muscle injuries i.e. not those that have significant tendon involvement and/or required a surgical intervention. Whilst some of the content may be relevant, we would advise seeking a programme that has been specifically designed to tackle complex cases and/or specialist support to address your injury.
Everything you need to know when it comes to soft-tissue rehabilitation. If you don’t have the answers you need, feel free to reach out and we’ll be happy to help!
