🩹 Return to Sport Blueprint: 2026 Protocol
The days of simply "resting" are over. Today's recovery relies on active, progressive, and quantifiable rehabilitation.
🚦 Phased Approach
- Phase I: Inflammation (0-7 days): Focus on RICE + Omega-3 rich nutrition. Gentle ROM only.
- Phase II: Controlled Loading (Weeks 2-4): Low-resistance, high-repetition work. Rebuilding proprioception is key.
- Phase III: Specific Reintegration (Weeks 5+): TKD plyometrics (mini-box jumps) and light technical drills.
🚨 Red Flags
Seek specialists immediately for persistent numbness, worsening pain during activity, or acute balance loss.