This information is aimed to guide you into safely returning to sport after your injury
It is important to consider the type of sport that you play and therefore the demands on your body. For example, the rehabilitation you will need to return to a contact sports such as rugby will be very different to compared to a sport like cycling or running. Factors such as the time away from your sport and your specific injury will affect how long your rehab period may be.
How do I recover from an injury?
Your body is good at healing itself, providing you allow it to do so. This means that you must not return to full activity until your injury is completely healed and your strength and fitness regained as this is a common cause of repeat injuries.
A good guide would be to begin with gentle low impact exercise again as soon as the pain will allow, for example swimming or cycling. During a break in training due to injury it’s still important to remain active as this will keep you fit and prevent further injury.
After a period of rest don’t rush back to full training but take a short time to get back to full fitness. The amount of exercise should gradually be increased but never cause significant pain. Low levels or manageable pain can be expected. Seek advice of a physiotherapist or doctor if the pain is significant.
You may be given some gentle exercises to do after your visit to the Emergency Department. The aim of these are to help with regaining the range of motion to the joint, strength and balance.
For some injuries you can wear a brace or strapping to help recovery, but whilst this isn’t necessary or effective this equipment can give you confidence when starting to exercise again and help remind you to look after the injury. Be careful not to rely on them – your muscles and joints should be able to support your body without extra help.
How can I prevent injuries?
Gradually build up how often, how long and how hard you exercise. Learn correct body alignment and techniques. Take time to warm up and cool down. Keep hydrated. Get the right equipment such as choosing the right trainers.
Don’t do too much too soon. Listen to your body and if you experience pain reduce the intensity of work outs or change how you are exercising.
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Visit web pagePhysios in sport
Visit web pageChartered Society of Physiotherapy (CSP)
Visit web pageFaculty of Sport and Exercise Medicine UK
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