Returning to sports after an injury looks different for every athlete. There are many factors to take into consideration before jumping back in. The last thing an athlete wants to do is reinjure themselves, so it’s crucial that a defined rehabilitation plan is followed.
Here are some tips for a safe return to sports.
Follow the Advice of Your Sports Medicine Team: Work collaboratively with your physician, physical therapist, and coaches. Don’t return to your sport until you receive the clearance to do so. Allow the experts to give you recommendations regarding when and how you should return to your sport.
Ease Back in Gradually: It’s important to ease back into exercise. Start with cross-training so you can involve all the different muscle groups. Begin with a few minutes of exercise a few days a week, and gradually increase. As you return to play, participate in practice before you jump back into competition.
Work on Strength and Flexibility: After an injury, work on the strength and flexibility of your muscles, especially the muscles that surround the injured area. After some time off, it's not uncommon to lose some of your strength and flexibility. Be diligent at improving both over time.
Warm-Up and Cool Down: Always take the time to warm up before play. Warming up promotes blood flow and improves the elasticity of your muscles, making you less susceptible to injury. After you exercise, take a few minutes to cool down. This can consist of some gentle stretching or leisurely walking.
Listen to Your Body: Be mindful of how your body feels during and after activity. If you feel tired or sore, it may be a signal that your body needs rest. Don’t allow your emotions to dictate your decisions. Of course, you want to get back to your sport as quickly as possible, but it’s wise to pay attention to how your body responds to exercise.
Prioritize Rest and Proper Nutrition: Allow plenty of rest and recovery after easing back into workouts and play. Muscles require rest to repair. Proper nutrition also plays a major role in recovery. Your body needs a balanced diet full of protein, vegetables, fruits, and whole grains. Make sure you drink plenty of water throughout the day and periodically while exercising. Your body will use the food you eat as fuel for exercise and recovery.
Returning to sports after an injury takes time, consistency, and patience. Jumping back into a sport without any regard for a rehabilitation process can cause an injury to worsen or reoccur. The New Jersey Orthopedic Institute offers individualized treatment plans for athletes including injury prevention, athletic conditioning, and rehabilitation.
AUTHOR: Michael K Shindle, MD is a board-certified fellowship-trained orthopedic surgeon specializing in sports medicine and hip and knee joint replacement surgery in Wayne, New Jersey. Dr. Shindle has experience as a Team Physician for the National Hockey League, New Jersey Devils, Orthopedic Consultant for the National Football League, New York Giants, Team Physician for the Major League Soccer, New York Red Bulls, Team Physician for USA Hockey, Team Physician for US Men’s Soccer, Team Physician for Fairleigh Dickinson University, and Team Physician for Madison High School.
