Walk Jog Program

This programme is a graduated rehabilitation programme that is used for certain lower limb problems, for example stress fractures, and for regaining fitness after a period of rest. The starting level is intentionally gentle. Progression in duration and intensity should be guided by comfort. The aim is to gradually increase the load that is being applied to the body at a rate that allows all of the tissues to adapt to the load without deteriorating.

If at any time you get pain (during exercise, on cooling down, or first thing the following morning) have one day of rest and drop back by one level.

Walk

  • Comfortable walking pace
  • Start at 15 minutes per day
  • Increase by 5 minutes every second walk
  • When you have performed two 40-minute walks without problems progress to Walk-Jog.

Walk-Jog

  • Walk a lamppost, jog a lamppost; walk 30 sec, jog 30 sec; walk 30 paces, jog 40 paces
  • Come back to 15 minutes per day
  • Increase by 5 minutes every second walk-jog
  • When you have performed two 40-minute walk-jogs without problems, progress to Jogging.

Jog

  • Comfortable, “conversation” pace
  • Come back to 15 minutes – but now only train every second day
  • Increase by 5 minutes every second jog

When you have jogged for 40 minutes on two occasions without problems, you can return to your normal training – if this involves explosive sprints, you should increase this type of training gradually over 2 weeks.

If you are training for a long-distance event, you can return to your training programme when your weekly training load matches the mileage and intensity of your current training programme.

If you are unable to progress past a certain point, you should return to discuss this, bringing your training diary with you. This programme is designed to retrain muscle, tendon, bone, and to a lesser extent the cardiovascular system. In order to maintain aerobic fitness it is important for patients recovering from injuries such as stress fractures to perform extra aerobic exercise – either in the pool (aqua-jogging or swimming), or on an exercycle if painfree.

 

Achilles Tendon Rupture

Oh no what kicked me in the leg..? Nobody there? Perhaps you have ruptured your achilles tendon? How this injury should be treated is often hotly debated. At Axis we can help decide what is best for you.

Ice Massage

Ice is a powerful natural anti-inflammatory and analgesic (pain killer). Ice massage is a great way to get the best benefit from this treatment and can be a great way to manage acute and chronic injuries.

Concussion Guide

If you have recently suffered a suspected concussion we have developed a important guide so you can take care of yourself before being seen by the experts at the Axis Concussion Clinic.