5 TIPS ON RETURNING TO SPORTS ACTIVITIES AFTER AN INJURY

April, 2023

5 TIPS ON RETURNING TO SPORTS ACTIVITIES AFTER AN INJURY

Written by: Motric Recovery

While practicing a sport, one or more of the components of the musculoskeletal system may suffer injuries, the musculoskeletal system which includes bones, muscles, tendons, ligaments, joints and cartilages of the body.

There are two types of sports injuries, namely acute injuries, which occur suddenly, such as sprained ankles and chronic injuries, which occur after practicing a sport over a long period of time, due to the degeneration/overuse of some components of the musculoskeletal system.

In the case of mild sports injuries, the treatment involves following a protocol which includes:

➢ Rest

➢ Ice (applied topically to the lesion)

➢ Compression (pressure on the lesion)

➢ Elevation (lifting of the injured area above the level of the heart, using a support or pillow).

More severe sports injuries are treated with medications, by limiting movement in the affected area or by surgery or physical therapy and last but not least, by resting.

Returning to sports activities after an injury must be done gradually, following some steps/advice.

1. OBSERVING THE RECOMMENDATIONS OF MEDICAL PROFESSIONALS

If you work with a physiotherapist, his/her indications must be followed not only in treating that lesion but also in preparing for the resumption of sports activity. As a basic principle, sports activity is not resumed until the pain, inflammation, swelling and stiffness in the injured area are significantly reduced.

2. SLOW RESUMPTION OF TRAINING

The resumption of sports activity is done from about 50% of the level before the injury and is increased by only 10% to 15% every week. Also, sufficient time should be allowed to warming up before sports activity and to cooling down afterwards.

Stretching exercises performed both before training and after its completion, have a number of benefits for the body.

Before training, stretching exercises help:

➢ increase the flow of oxygen in the blood circulation of muscles

➢ longer workouts (because stretching improves joint flexibility and thus physical fatigue occurs less)

➢ prevent some injuries (muscles are much less prone to pulling or ruptures by increasing their flexibility)

After training, stretching exercises help:

➢ eliminate lactic acid from muscles, which leads to relaxation of muscles

➢ reduce the appearance of muscle cramps

➢ gradual recover the heart rate.

3. WEARING PROTECTIVE EQUIPMENT

For a certain period of time, wearing protective equipment, such as orthotics, during sports activity, will reduce joint or ligament instability. Also, the protective equipment will protect the injured area by preventing the appearance of other injuries or relapses.

4. PERFORMING CROSSED WORKOUTS

Performing trainings in which different parts of the body are worked out (cross training), helps maintain the physical condition while the part of the body that has suffered the injury recovers. For example, during the recovery of the knee after an injury, you can practice sports with low-impact for the knee, such as swimming. Or during the recovery of the wrist, after an injury, you can practice sports that involve the lower train of the body.

5. LISTENING TO THE BODY

During the resumption of sports activity, if mild pain occurs, the activity can continue.

Conversely, if the pain increases in intensity or lasts about an hour after the end of the sports activity, it is a sign that the recovery was too sudden.

In this case, a break of 1-3 days may be required and the resumption of movement should be much slower. Basically, both during the sports activity and after its completion, the well-being of the body must be felt.