HERE is something for you to keep safe in your sports bag this week.

Now, wouldn’t you agree that one of the easiest ways to get fit quickly after a sports injury is to copy exactly what the pro-athletes do?

That’s why I’ve put together this special new report for readers of the column titled: “The 7 Secret Recovery Strategies That Only The Pro-Athletes Know And Use…”

And, just before I tell you how to get a free copy of it, here’s a taste of what’s inside.

Let’s say you’ve suffered from an Achilles injury. If that had happened to you, and you knew me, and assuming that you had asked for my advice, I’d have told you to go ahead and do something like this:

Week One: Complete rest. Apply lots of ice. Swap footwear to soft, comfy, high insole shoes. No need for strapping or supports other than to apply ice. Do this every hour for ten minutes.

Typically, a pro athlete suffering with an Achilles tendon issue would be advised to go swimming, take one or two gentle walks (on the flat) and when possible, work on core stability exercises with a balance ball.

Week Two: Typically, one of my players would now be exercising on a bike and swimming would continue. Towards the end of week two, I’d be aiming to for some very gentle jogging.

Week Three: Stretching is now vital. I’d recommend the athlete to attend yoga classes, increase the amount of Pilates exercises, and that you carry on working on your balance using the ball. Fitness levels are increased significantly.

Swimming, cycling, gentle jogging is stepped up, although keep to flat surfaces. By the end of this phase, the athlete may be asked to try running at 75 per cent pace.

Week Four: Cardiovascular work increases and a return to full training is possible by the end of this week. The athlete is put through drills that will include sprints, shuttles and plyometric work, including running backwards.

Note: Running up hills and on sand is out of the question for at least three more months for this type of injury.

That’s the exact same recovery formula that I used to help professional footballers and athletes recover from this type of injury.

Inside this new report I’ve just recently published, I reveal “step-by-step”, “week by week”, “do this, but don’t do that” ways to get fit from six other common sports injuries including hamstring, knee and ankle sprains, even shin splints and IT band problems.

I walk you through what you should and shouldn’t be doing if any of these common injuries happen to you and show you how the pros would be doing it to guarantee that you’re giving yourself the best possible chance of a full and safe recovery.

It’s a 37-page resource manual that took me years to compile and costs £52. It is something I usually give out to the clients of my practice, but if you’re a fan of the column and you think that it would help you get fit and keep fit, I’m happy to let you have a free copy.

The first 24 readers of the column to visit, paulgoughphysio.com/echo can pick up a free copy, which can be downloaded instantly. When you claim your copy, print it off and keep it in your sports bag as if injury ever strikes, there are even tips in there of what you should and shouldn’t be doing in the vital moments after suffering the injury.

This report is perfect if you’re a coach, a parent of a young star, or you’re involved in any kind of sport which carries a risk of suffering an injury.