If you’ve recently been discharged from physical therapy because your insurance won’t cover it anymore, and you’re not quite ready to jump back into your favorite sport, you’re not alone. This can be a challenging and somewhat disheartening situation to find yourself in. However, we’re here to offer some guidance. Myokinetix works with individuals facing this exact dilemma every day. We want to share some valuable tips and advice to help you enhance your training, so you can gradually regain your athletic prowess. Don’t let being discharged from PT but you not being ready to return to sport stop you from reaching your goals!
The Discharge Dilemma
It’s not uncommon to feel a bit bewildered when you’re told that you’re good to go back to your sport, especially if you haven’t actually practiced your sport-specific skills during your physical therapy. This situation happens more often than you might think, and it’s perfectly normal to have doubts about your readiness. But don’t worry; there’s a way to bridge that gap between therapy and returning to your sport.
Training Like an Athlete
To get back into the athlete’s mindset and regain your strength and explosiveness, it’s crucial to train your body like an athlete once again. One effective concept we use at Myokinetix is called French Contrast Training. This method involves combining compound movements, plyometric exercises, and weighted exercises in a circuit format.
The French Contrast Training Routine
Compound Movement: Start with a compound exercise like the trap bar deadlift. Choose a weight that’s about 70% of your one-rep max and allows you to comfortably perform five reps while still finding it challenging.
Plyometric Jumps: After your compound exercise, move on to plyometric jumps. Perform five consecutive jumps or, if you’re new to jumping, do a single jump five times. Focus on pushing off the ground to maximize your height.
Weighted Jumps: Grab a pair of dumbbells (e.g., 10 or 15 pounds) and perform five weighted jumps. These will further enhance your explosive power.
Banded Jumps: For added fun and effectiveness, try banded jumps. Hook your hands into a band, jump, and pull yourself up at the same time. Land softly. Do this five times.
Repeat this circuit (trap bar deadlift, plyometric jumps, weighted jumps, banded jumps) for four sets with approximately 30 seconds of rest in between each set.
Why French Contrast Training Works
This training method not only helps you regain your physical abilities but also boosts your confidence. It mentally prepares you to think like an athlete again. You’ll realize that you can handle weights, jump explosively, and achieve impressive heights. It’s a significant step towards your journey back to being the athlete you once were.
If you’re facing the uncertainty of being discharged from physical therapy without feeling ready for your sport, give French Contrast Training a try. Perform this circuit twice a week, with at least two days of rest between sessions. By the end of each session, you’ll undoubtedly feel like an athlete once more. Remember to start slow, consult with your healthcare provider if you’re new to jumping exercises, and prioritize your safety.
If you’d like to get started with Myokinetix to see and experience how we can prepare you to return to your sport, book a call with our team now to learn more! You can also hear more about this topic here!