Source: Northern_Echo
Change is as good as a rest for Bates
The Middlesbrough defender writes for The Northern Echo during his rehabilitation from knee surgery.[LNB] IT'S 23 weeks, four days and counting since surgery, and I'm into my second full week of a second three-week stint in Vermont, USA, with physio Bill Knowles.[LNB] The first week couldn't have gone better. I started an all-new stage of rehab, and as much as I respected and appreciated Bill's programme I was following in England, eight weeks of doing the same routine every day can be a bit repetitive![LNB] I've gone from a predominately strengthbased programme to a speed and strength-based one, and started running.[LNB] The running has started slowly, just how to push off and land, then four or five strides with an emphasis on the stopping technique putting the breaks on, as Bill puts it.[LNB] He places a lot of importance on technique in every session. The idea is to train the muscles to do the right things in the gym and they will do the same on the field, protecting the knee.[LNB] The last couple of weeks in England I found it hard to motivate myself in the mornings to get into the gym, although I did it and wouldn't have let myself slip, although it's not the best frame of mind to be in going into training.[LNB] I think it was the accumulation of the training, me wanting to be on the field with the rest of the lads, wanting to push ahead with my rehab, as I felt ready, and also this America trip looming.[LNB] You can't beat the intensity of one-on-one work. My legs haven't been this stiff after the first week of work since probably the last time I was here.[LNB] I did my programme back home religiously but it's not the same as when you are working with someone who is picking at every little detail and correcting you.[LNB] Everything is based around the rehab you live, sleep, eat and drink each day to go back to the gym.[LNB] There's no alcohol, no junk food, only things that will help get you fit. I would say three weeks here would be the equivalent of six weeks back home.[LNB] I'm with Joey O'Brien, the Bolton player, out here.[LNB] It's very hard to understand his Irish accent but it's good to have a fellow footballer and someone to work alongside, although we have the weekend off to come so we are going to New York for a well-deserved break and take in a New York Knicks basketball game.[LNB] This week I'll be stepping it up again. The running is what any injured athlete looks forward to as it is the main part of most sports.[LNB] We will do a lot more ball work, more head tennis I need to get even because Joey beat me at this last week.[LNB] We will be using the gymnastic centre again, which has a softer floor, and do more jump and landing training, and of course do a few double somersaults on the trampolines not![LNB] The plan is to do three weeks out here and get another review from Bill before I leave.[LNB] I hope when I get back I can build up my fitness alongside doing my knee programme every day and gradually move on to training, first with the youth team, and go from there. I think I'm a little ahead of time in my rehab, so I'll need to hold back a little at times, but there's nothing stopping me doing football-specific training in the right environment.[LNB]
