18 April 2020

How to Recover From a Sports Injury With Exercise, Without Making It Worse


Massimo Massaro
Why do we stretch a tight muscle
why stretch?
The biggest issue is finding out why the muscles are tight in the first place, and usually its because they're protecting other tissues that are not working so well or to manage compensations in the body.

First thing to do is look at the range of motion at the joint which the tight tissue (muscles) crosses. 

For example the hamstrings, often the biggest problem for a lot of people, and I'm sure you've heard the "my hamstrings are tight" saying, this never gets said of the pecs or triceps though? However it does occur there, its just less noticeable and problematic.

Know your role

In reference to the hamstring, its job is to extend the hip (the gluteus maximus also does this, however for today we are discussing tightness of the hamstring) and to flex the knee.  As personal trainers, we have to see how well its doing this and what may be affecting it, conversely when the hamstring is stretched, the knee is extended and the hip is flexed.

There are numerous muscles involved in knee extension and hip flexion, for example the rectus femoris extends the knee and flexes the hip, whilst the quadriceps solely extend the knee, the psoas and tensor fascia latae flex the hip.  

Tightness in the hamstrings relates to its inability to control force placed on it when stretching (eccentrically lengthen), and injury usually occurs when the muscle is lengthening (1), perhaps due to poor habits and lifestyle (such as sitting at your desk for too long) and then exercising or competing with poorly developed tissues.

The Training

In-order to reduce hamstring tightness, its time for you to improve the strength of the opposing muscles.  They need be trained to produce sufficient force to over-come the resistance of the hamstrings. 

The hip flexors need to isometrically contract, this will teach the nervous system how to control progressively larger ROMs, and will prepare the bodys tissues to function in the newly achieved ranges, this will give the hamstrings a break, rather than stretching them constantly, which may lead to a tear (1)

Improving the range of motion at the hip and therefore the hamstrings ability to control the tension placed on it whilst lengthening will significantly improve the squat, lunge and dead-lift, and this will have seismic improvements in your speed and strength development (2), and also reduce lower back pain and joint aches (3). 

For more information on how to effectively overcome muscle tightness and to unlock your potential, please contact us at Conditioned Fitness
Its time for you to work on your range of motion and improve the joints stability and mobility for increased strength and conditioning

Ref 
(1) Thacker, S.B., Gihchrist, J., Stroup, D.F., and Kimsey, Jr., C.D. +44 795 0398025. The impact of stretching on sports injury risk: A systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), +44 795 0398025
(2) Purslow PP 1989 Strain-induced reorientation of an intramuscular connective tissue network: implications for passive muscle elasticity. Journal of Biomechanics 22: 21-31.
(3) ACSM. +44 795 0398025. ACSM's Guidelines for Exercise Testing and Prescription (7th ed.). Philadelphia: Lippincott Williams & Wilkins

If you've got a persistent sports injury, a dodgy knee, a shoulder that never fully healed, a lower back that flares up every time you try to train, you're probably frustrated.


You might have had physio. You might have rested for months. And yet the problem keeps coming back.


Here's why: rest and passive treatment alone rarely fix the underlying cause of a sports injury.


The root of most recurring injuries is weakness or movement dysfunction and the only way to address those is through progressive, targeted exercise.



The Most Common Mistake in Injury Recovery


Most people either rest completely (which weakens the area further) or return to full training too soon (which re-injures the same structures).


The sweet spot is a structured rehabilitation programme that progressively loads the injured area in a controlled way.


As a Functional Range Conditioning Mobility Specialist (FRCms), I assess joint function before building a programme that specifically targets the movement restrictions and weaknesses driving your injury.




What an Exercise-Based Rehab Programme Looks Like



  • Week 1–2: Joint assessment and movement re-education, teaching the body to move properly around the injury
  • Week 3–4: Controlled strength work at the end of the available range of motion
  • Week 5–8: Progressive loading, building strength and resilience in the injured tissue
  • Week 9–12: Sport or activity-specific conditioning, preparing for return to full training


Why This Works




Tendons, ligaments and muscles respond to load. When you progressively challenge them with controlled exercise, they adapt and become stronger.


When you avoid using them, they weaken. The research is clear: exercise-based rehabilitation produces better long-term outcomes than rest alone for the vast majority of musculoskeletal injuries.



Getting Started in Orpington


Conditioned Fitness in Orpington offers sports injury rehabilitation programmes with Massimo Massaro BSc FRCms.  One of very few personal trainers in South East London with an advanced qualification specifically in joint health and mobility.


Sessions are 100% private, 1:1, and tailored to your injury and your goals.


If you're dealing with a persistent sports injury in the Orpington, Bromley, or Sevenoaks area, call 07950 398025 to book a free assessment.

Massimo Massaro

How to Recover From a Sports Injury With Exercise | Without Making It Worse

by Massimo Massaro • 11 June 2026
Conditioned Fitness in Orpington | sports injury rehabilitation programmes | Massimo Massaro BSc FRCms | Sessions are 100% private, 1:1, and tailored to your injury and your goals.
Massimo Massaro Marathon Training Near Me

How to Run a Marathon Under 4 Hours:

by Massimo Massaro • 16 April 2026
Discover expert tips from Massimo Massaro Bsc FRCms for mastering marathon training, achieving a sub-4-hour finish, and optimizing joint strength and mobility

The Hidden Dangers of Ultra-Processed Foods and How a Healthy Diet Enhances Fitness and Fat Loss Part 1

by Massimo Massaro • 1 February 2025
The Microbiome and Why It Matters Part 1
Sitting Still? Is it damaging your health

Sitting Still: A Health Hazard?

by Massimo Massaro • 22 August 2024
A post about how you can makke small changes to improve your health
how to rid belly fat

how do you get rid of belly fat?

by Massimo Massaro • 18 February 2024
In the quest for a trimmer waistline and improved health, the battle against belly fat is a common struggle for many. As experts in fitness and wellness, we understand the importance of effective strategies to achieve this goal. In this comprehensive guide, we unveil five powerful methods to help you get rid of belly fat and attain the physique you desire.
weight loss for orpington via calorie reduction

Understanding Calorie Reduction for Fat Loss

by Massimo Massaro • 18 July 2023
Dive into the science of calorie reduction and fat loss. Learn about the principles of energy balance, sustainable calorie deficit, macronutrient considerations, and the importance of exercise in achieving your weight loss goals."
CONDITIONED FITNESS GYM ORPINGTON

STRENGTH TRAINING: A POWERFUL ALLY FOR MENTAL HEALTH

by Massimo Massaro • 22 June 2023
STRENGTH TRAINING IN ORPINGTON: CONDITIONED FITNESS, A POWERFUL ALLY FOR MENTAL HEALTH
Top 5 Back-Building Exercises by Massimo Massaro Bsc FRCms

Top 5 Back-Building Exercises by Massimo Massaro Bsc FRCms

by Massimo Massaro • 8 June 2023
Boost your strength and physique with Massimo Massaro's top 5 exercises for a muscular back. Discover expert advice for optimal muscle growth and definition
Boost Your Bench Press with 5 Essential Exercises

Boost Your Bench Press with 5 Essential Functional Range Conditioning Exercises

by Massimo Massaro • 22 May 2023
Improving your bench press performance, however, isn't just about lifting heavier weights. It requires the right combination of mobility, stability, and strength training.
5 Italian-Inspired Breakfast Ideas by Massimo Massaro

5 Italian-Inspired Breakfast Ideas by Massimo Massaro

by Massimo Massaro • 15 May 2023
"Explore 5 Italian-inspired, high-protein, low-calorie breakfast ideas by Massimo Massaro to kick-start your weight loss journey with gusto."
More posts