The Role of Progressive Overload in Injury Rehabilitation
Simply sitting out isn’t the answer – and the research backs it up. Especially if you’re an athlete or active adult, you want to find a way to continue to move (at a minimum) just to stay sane. At APEX PWR, our sports physical therapy team is always keeping up to date with the latest research and this week, wants to highlight one of the biggest issues experienced in rehab.
Progressive overload is a fundamental principle in injury recovery. It involves gradual increases in stress placed on the body to stimulate adaptation and strength gains. When applied to rehab, it helps restore function and reduce reinjury risk by ensuring tissues regain resilience under load.
Key Benefits of Progressive Overload in Rehab:
- Restores Strength & Power: Muscles, tendons, and ligaments require progressive loading to regain pre-injury capacity.
- Improves Tissue Resilience: Load-bearing activities stimulate collagen synthesis, which is crucial for ligament and tendon recovery (Kjaer et al., 2009, Scandinavian Journal of Medicine & Science in Sports).
- Enhances Proprioception & Stability: Controlled exposure to movement challenges neuromuscular control, reducing instability and reinjury risk.
Rehabilitation vs. “Babying It”
Many athletes are advised to simply rest or immobilize an injury, which can be counterproductive in most cases. Active rehab significantly outperforms passive rest strategies. Two of the most common “just rest it” injuries below and the data that supports progressive overload…
- Turf Toe & Ankle Sprains:
- Immobilization without progressive loading leads to a 66% higher chance of reinjury (Kaminski et al., 2013, Journal of Athletic Training).
- Functional rehab reduces reinjury rates by 40-50% compared to immobilization (van der Wees et al., 2006, Cochrane Review).
- Walking Boots & Extended Rest
- A study on ankle sprains found that early movement improved strength and mobility faster than prolonged immobilization (Bleakley et al., 2010, British Journal of Sports Medicine).
- Walking boots increase risk of weakness, stiffness, and compensatory injuries if used beyond acute healing phases (Moseley et al., 2005, Physical Therapy Journal).
Strength Training as a Critical Component of Rehab
Strength training is not just for performance—it’s essential for full recovery. Athletes who do not regain baseline strength are at a significantly higher risk of reinjury and prolonged performance deficits.
Key Strength Training Considerations for Return to Sport:
- Eccentric Strength Matters:
- A 30% strength deficit in an injured limb increases reinjury risk by 3.4x (McHugh et al., 1999, American Journal of Sports Medicine). This illuminates the need for objective testing – such as the force plates we utilize inside APEX PWR.
- Eccentric loading (lengthening under tension) helps regenerate tendon and ligament integrity (Malliaras et al., 2013, British Journal of Sports Medicine).
- Asymmetry Must Be Addressed:
- Athletes with >10% strength imbalance between limbs have a 4x higher chance of re-injury (Schmitt et al., 2012, American Journal of Sports Medicine).
- At APEX PWR, we utilize force plates & dynamometers to measure these asymmetries and ensure a data-driven return-to-sport progression. This takes the guesswork out of what should come next and when in an rehab process.
- Power & Plyometrics for Resilience:
- Athletes who complete plyometric training post-rehab return 27% faster than those who don’t (Bahr et al., 1997, Sports Medicine).
- Jump and hop testing should show at least 90% symmetry before returning to sport (Myer et al., 2006, Journal of Orthopedic & Sports Physical Therapy).
Why Endurance Work Matters in Rehab
Many athletes neglect cardiovascular fitness while recovering, which can prolong return times and decrease overall performance.
- VO2 Max Drops by 15% in Just 2 Weeks of Inactivity (Mujika & Padilla, 2000, Sports Medicine). This is TOUGH with lower extremity injuries, which is why it’s critical to have a skilled physical therapist – that also has the equipment and facility – to challenge the cardiovascular system. Exercises like seated kettlebell swings, kneeling (or seated) med ball slams or throws, battle ropes and ski erg make it easier to maintain cardio throughout an injury rehab process.
- APEX PWR incorporates endurance-focused rehab strategies to prevent deconditioning and ensure a well-rounded return. The force plates are great for initial testing and top end strength, but they can also highlight conditioning and be used later in a session to compare strength levels after performing a series of exercises. This is a great way to build confidence for returning to sports or your favorite activity (ex. A Crossfit or Orangetheory Fitness class where the tempo is faster and endurance is needed)
Key Takeaways for Your Physical Therapy Routine:
✅ Progressive overload is essential—it strengthens injured tissues and reduces reinjury risk.
✅ Passive rest & immobilization alone = delayed recovery and higher likelihood of reinjury.
✅ Strength deficits, especially eccentric weaknesses, dramatically increase reinjury risk.
✅ Using force plates & movement assessments provides accurate data on readiness to return.
✅ Cardiovascular fitness must be maintained to prevent performance drops post-injury.
By focusing on active rehabilitation, strength training, and endurance preservation, athletes return stronger, faster, and more resilient—not just healed, but optimized.
Watch the full length conversation down below to hear more on progressive overload in physical therapy, why you shouldn’t baby it and more!
If you’re looking for a place for your physical therapy recovery in the Portland, Oregon metro area, visit us at APEX PWR!
Previous Blogs
Why Success Starts with a Plan – And How to Apply It to Your Nutrition
Why Success Starts with a Plan – And How to Apply It to Your Nutrition The Power of a Plan for Nutrition Success Think about the biggest achievements in life. You don’t accidentally save for retirement. You make a plan, set a budget, and stay consistent.You don’t spontaneously end up on a dream vacation. You
Expert Soccer Injury Rehab in Tigard & Beaverton, OR: Returning to Play After Knee Surgery
Expert Soccer Injury Rehab in Tigard & Beaverton, OR: Returning to Play After Knee Surgery At APEX PWR, we understand the challenges soccer athletes face when returning to play after knee surgery. Our sports physical therapy team in Tigard and Beaverton, OR is dedicated to guiding male and female soccer players—from youth to professional levels—through
Load Management for Runners in Tigard, Oregon: The Key to Injury Prevention
Load Management for Runners in Tigard, Oregon: The Key to Injury Prevention If you’re a runner in Tigard, Oregon, or the greater Portland and Beaverton areas, you’ve likely heard about the importance of progressing running volume gradually to prevent injuries. You’ve likely heard about the 10% rule. In reality, 10% is likely too much too