Rehabilitation starts with Step-I exercises. When the Step-I exercises can be completed without pain (while performing the exercises, in the evening or the next morning), the Step-II exercises are started. When the Step-II exercises can be completed without discomfort, start the exercises in Step-III and then Step-IV.
If you are unsure after the exercises whether any soreness is due to normal exercise-induced ‘muscle soreness’ or alarming ‘warning soreness’ due to rapidly increasing exercise intensity, you should perform the next training session at exactly the same level.
If the soreness then subsides, the soreness is due to normal ‘muscle soreness’ and the rehabilitation can be carefully stepped up. If, on the other hand, the soreness does not subside, the soreness is due to the rehabilitation being ramped up too quickly and loads have exceeded the limit of what the injury can currently withstand.
The training load should therefore be reduced immediately and you should continue training at a lower level for a few days before gently increasing the training load again. Of course, the amount of time you can and want to devote to daily rehabilitation varies greatly from person to person.
These times should therefore only be taken as guidelines for the distribution between strength, coordination and flexibility training and can be changed according to training opportunities and individual needs.
Recovery is generally faster the more you train. If guidelines in SportNetDoc conflict with information from your treating physician, you should of course follow the practitioner who assessed and examined your injury.
