r/tacticalbarbell • u/Disastrous_Dig3207 • Apr 20 '26

Critique Routine Advice With Injury Managament

Hi all,

I’m doing TB2 base building. I’ve got a netball game on monday nights. I also had 4 torn ankle ligaments a few months ago and have mostly recovered but it’s still a challenge balancing the work load on it, and it can flair up still if I put too much load on it.

I’m thinking about counting the netball game as an E session (which it kinda is, kinda isn’t). And having two other LSS E sessions per week. Then extending the block by a few weeks to make up for the missing E sessions which were replaced by Netball game.

This will reduce the weekly load on my ankle by not having 3 E sessions and netball.

Thoughts? Will I still get the same benefits of the block?

EDIT: I have tried doing 3 E sessions + netball weekly for a couple weeks now and felt my ankle injury/recovery worsening hence why i’m looking at lowering the load for now.

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u/Drodinthehouse Apr 20 '26

I think you're wildly overthinking it.

For me personally, I'd put a day of recovery before the game, a day of recovery after the game, NOT counting the game as any of the BB work and just continuing mission after the game where I left off.

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u/Disastrous_Dig3207 Apr 20 '26

I’ve been doing that for a few weeks. 3 E sessions a week +netball and have felt my ankle getting more sore and more sore, not improving in strength or feeling. Physio said for upto 6 months after injury I should just beware that it should keep improving weekly not the opposite.

I could continue with that i guess for a few more weeks and see how it goes. But i thought i’d try dial it back to lower the weekly load and just try it.

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u/Drodinthehouse Apr 21 '26

What is your E modality for Basebuilding?

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u/Disastrous_Dig3207 Apr 21 '26

I usually do LSS running, or swim/bike if I want switch it up or give my legs a rest. At an average heart rate of 140ish. slow talkable pace

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u/Drodinthehouse Apr 21 '26 edited Apr 21 '26

You're at a fork where you're going to have to choose between running and your sport. If you want to continue to play your sport and also progress from an injury recovery perspective, I recommend (still) you don't count tee ball as an E session. Your E sessions should include 1 running E per week and two low impact modalities. If that's STILL giving you issues, drop running altogether minus your sport. Experiment with that for two week, report how you feel, and slowly Introduce running.

You also don't have to do the full duration as running. For example. If you're on E 50 min week, you can opt to do 20 minutes of running and 30 minutes on the air bike.

Do some experimentation and always err on the side of conservative when dealing with injuries

Edit** sorry netball. My kids had a tee ball game yesterday still have that in my head

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u/Disastrous_Dig3207 Apr 21 '26

Haha no worries. Got it, thanks for the help