RETURN TO PLAY CHECKLIST

As long as there had been football there has been injuries...and plenty of them.

How many times have we seen a mate return from an injury and break down before quarter time?

Countless.

I'm sure most people in footy severely underestimate what you need to have completed before returning to play from any form of injury - regardless of how sever it is.

Here is a general checklist you can go by but please understand every injury is different so use strictly as a guide, and not all injuries will require each step.


PHASE 1


Following the acute phase you'll want to promote healing through:

- Rest

- Stretching (pain free range of motion only via static, passive, active and assisted stretching)

- Isometrics (short, medium, long duration)

 - PNF Stretching (hold/relax, contract/relax, contract/relax/contract/dynamic etc


PHASE 2


- Full range of motion resistance training focusing on perfect technique and local muscular endurance

- Skill (functional progression through skill specific drills)


PHASE 3


- Return to sport specific training

- 50% effort team training

- 100% effort team training

- Practice matches/game simulation

- Return to sport (games)


**** ENSURE THAT YOU CAN COMPLETE THE SAME MECHANISM THAT INJURED YOU IN THE FIRST PLACE BUT AT GREATER SPEED/INTENSITY THEN YOU DID IT AT ****