'Everything going to plan': Oberdorf on progress, focus & the art of load regulation

One last stretch, then she lowers her leg in a controlled manner. Afterwards, a smile flits across Lena Oberdorf's face. She’s back to being in a good mood, relaxed, just as we know Obi to be. Another session on the athletics area at the FC Bayern Campus lies behind her, cleanly executed, without haste. The smile on her face at that moment says far more than numbers could: Her body is responding to the right signals, she's on the right course.

Since tearing her cruciate ligament last October, the 24-year-old has been working hard on her return. She knows it's a challenging path, as she's travelled it before. And yet Oberdorf is tackling it with the requisite composure and concentration. You can see that after just a few minutes when you watch her in rehab. She suffered the injury in the Bundesliga match against 1. FC Köln. It was the second cruciate ligament rupture of her still fledgling career. So her day-to-day routine is currently characterised by careful rebuilding work: "I'm in a good place, I feel very well. Everything is going according to plan, we're making good progress in rehab. The knee reacts from time to time, but that's completely normal - otherwise it's all going well," she says.

Progress with a sense of proportion

The 24-year-old plans her days systematically with the athletics and rehab coaches; the ball has rarely played a role in this phase so far. Instead, stabilisation exercises, strength training and coordination sequences determine her daily routine. This may seem unspectacular to outsiders. However, it's crucial for Oberdorf to make the best possible return. Because it's here, in the off, that the on is prepared. "There are ups and downs in rehab, of course. I just always try to look on the bright side. If the rehab is going well, I'm happy - and if I have a bad day, I just get my positive vibes away from the pitch" Between progress and caution, she’s developed a certain routine: small increases, deliberate stimuli, constantly checking whether her knee is ready to take the next step. A sense of proportion very often replaces ambition.

Stability, control & confidence

Following the operation and the first few months of rehab, Oberdorf is now focusing on stability, load control and new confidence in her own knee. Every exercise has a purpose, every repetition has a thought behind it. "Because it's a re-rupture, my knee is a bit more sensitive at the moment. You have to make sure you take smaller steps. The first time round, I was able to push on more," explains the 24-year-old.

Her experience from back then has become her ally: She knows the route, she's aware of the hurdles. And she knows how to get over them. "Mentally, it's easier for me to take the first steps again compared to the first cruciate ligament rupture. I don't feel any blockages jumping over the first hurdle anymore. You know the exercises, you know what helps. Many ’feel-good' exercises from back then are good again now, they give you support."

The requisite patience is perceptible in Oberdorf, even if it is understandably not always easy for her. "Execution and control are extremely important in rehab. But sometimes I just want to lift weights." A sense of humour and the right attitude help her in these situations: "Rehab isn't always easy because I'm a person who wants to see what I've achieved. Increasing the weight on the leg extension machine is easy to measure. But sometimes you have to understand that the joint simply needs more time."

The team behind the team

No way back without the people who support her. One of her constants are the FC Bayern Women athletics and rehabilitation coaches. They oversee the sessions, correct movement sequences, regulate loads - with a sure touch. Oberdorf appreciates the support in this situation: "I realise that everything is geared towards doing the best possible job for me and my progress. That gives you a very nice feeling."

In addition to the expertise of the team behind the team, the proximity to her team remains an emotional anchor. Oberdorf also took part in the training camp in Spain at the beginning of the year and always stays close to the team. A laugh, a quick chat on the way to the dressing room, a hand on the shoulder. The little things make a big difference. "I think it's nice to constantly be in touch with the team, to do things together, including in my free time. The girls are there for me, that's a good feeling."

Staying calm instead of brooding

Progress in Oberdorf's life is currently not only measured by key stats. "For me, success is also about enjoying life alongside rehab and not being too cerebral about the whole thing. My second rupture came after a collision, so you can just have bad luck." So her daily routine remains lively and not overly cautious: watching football at home, cooking, meeting friends or going to FC Bayern basketball matches. "I also have a dog, I go for walks in the forest, none of that is a problem. I would have been more worried the first time round," she explains.

Pace with a sense of rhythm

Oberdorf knows that rehab has its own rules: she doesn't just count repetitions, she also counts insights. When is enough enough? When is something too soon? When does an exercise help, when does it provoke? She learns to answer these questions precisely and to have the courage to accept a “not yet” until it can become a “now”. She may not yet be playing with the ball on the pitch, but every clean repetition brings the moment closer when this will once again be a given. Until then, the weights room remains her playing field: the bench, the bar, the mat - places where patience becomes strength. And sometimes, after an exercise on the leg extension machine, it's a quiet smile that heralds the next step.

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