Returning to Sports After Injury: 5 Key Considerations
You’ve been playing soccer your whole life. You can’t live without the thrill of the game. But you tore your ACL and the doctor said you need surgery. Your world just turned upside down. Not only can you not play soccer, but walking, running, and every other physical activity is now a challenge.
Everyday tasks you took for granted, like walking your little dog, Charlie on the streets of Los Angeles, are now a chore. And one that you need help doing at that. You can’t wait to get better and go back to walking your dog pain free. AND back to playing soccer. But before you do, take a look at these 5 key considerations below:
1. Risk of Re-injury
If you return to intense sports after an injury prematurely, you risk getting re-injured. Especially if your injury wasn’t fully healed. It’s not worth it. Remember, when rehabbing an injury fast is slow and slow is fast. The only way to your desired destination is to go through the process. And stop thinking about how long your recovery will take. Instead focus on being willing and flexible to go through the process safely. If you try to short-cut the process, it will take even longer. It’s not worth it.
2. Pain Indicates Unresolved Healing
Persistent pain is a sign of incomplete healing. Playing sports through it can lead to a secondary, potentially more severe injury, because you already had weakness in your body. If you don’t know where you are in your healing journey, or need help getting on track, reach out to a rehab fitness coach who can help you along your journey. Resting isn’t going to help. Motion is lotion. You need to rehab your injury through safe and effective exercises if you want to get better.
3. Pain-Free Benchmark
Aim to be completely pain-free before resuming sports or other intense physical activities to ensure you’re truly ready. AND to avoid more potential injuries. Pain is your body’s signal that something isn’t right. Don’t ignore it. Patience is key when rehabbing injuries.
4. Gradual Reintroduction
If you think you’re ready to test the waters, ease back into your sport. Allow your body to adjust and gauge its response first. You can try shorter sessions or games, lower intensity, and modified movements to see how your body responds. This allows you to monitor your body for any lingering weaknesses or discomfort. And helps your muscles, joints, and ligaments gradually adapt to the demands of your sport. Make sure you don’t have pain. If you realize you still do, take a longer break. And see point 5 below.
5. Strengthen First, Then Return
If you go back to your sport and realize the pain persists, prioritize further strengthening and return when you’re consistently pain-free. Focus on the injured area as well as the surrounding muscles that support it. This will help give you a solid foundation when you eventually fully return to your sport.
If you have any questions about your injuries or would like to schedule a 1:1 consultation with me, email me at knee.ability.narine@gmail.com.