The unfortunate event that every athlete fears most is having an injury that can restrict their time in the gym or in training. The grim reality is that no matter how good of an athlete you are, at some point or stage in your career, getting injuries may be inevitable. Injuries may be a hurdle and can derail our momentum, but remember, most athletes can return after a period of time in recovery. There is no doubt that if you are a devoted athlete, your main goal would just be to go back to your exercise routine as soon as possible. This can be challenging and difficult, but don’t let this hamper your goal and take the best from you.
In the world of physiotherapy, injuries are classified into stages. These are: ACUTE STAGE, SUBACUTE STAGE, AND CHRONIC STAGE
The ACUTE STAGE OF HEALING will present moderate to maximal swelling and pain, the range of motion of the joints where the injury is located may be decreased. This is where the site of injury should be protected at all times to prevent aggravating the injury. Any form of exercise given at this stage is not appropriate.
The SUBACUTE STAGE OF HEALING will immediately follow after the acute stage of healing. Swelling and pain may still be present but it will only be moderate to minimal. At this stage, the injury is not yet fully healed but is still undergoing remodeling. Less aggressive exercises are allowed.
The CHRONIC STAGE OF HEALING is shown by minimal to no signs of inflammation. Pain when stretching may be felt but exercise to function and regaining mobility is the main goal at this phase.
RETURNING TO EXERCISE AFTER AN INJURY, HOW CAN WE DO IT?
VISIT THE EXPERTS!
Firstly, consult with your physical therapist or your physician on what specific exercise you should perform. Keep in mind that not all injuries are the same, and not all injuries follow their textbook descriptions. Ask your physician or physical therapist so they can provide you with a well-tailored exercise regimen for your needs.
OPTIMIZE YOUR FORM AND DO NOT RUSH!
Athletes are known for being impatient when injured. The moment they get that all-clear signal from their physician, they’ll immediately rush their training to get back. This is a big no-no. Never rush too quickly, this increases your chance of re-injury. One piece of safe advice is to let your injury recover twice as long as the time you rested it. In addition, it is essential to review proper forms of exercise. Having the optimal form or posture during exercise helps your body move much more efficiently. This targets and strengthens specific muscles, joints, or ligaments that may have been previously affected by the injury.
ACTIVE RECOVERY!
Active recovery is when you perform low-intensity exercise following your normal exercise routine. Incorporating this into your normal exercise regimen can help your muscles to recover quickly from physical activity. Active recovery techniques can also help you minimize the effects of DOMS, or delayed onset muscle soreness. Now, since you are returning to exercise after an injury, active recovery techniques would include icing, soft tissue massage, foam rolling, self-stretching, and proper hydration.
The Takeaway
Returning to exercise after an injury is the most crucial aspect of recovery. Rushing or getting back too quickly to your sport increases the chances of re-injury and re-hospitalization. Take it slow as much as possible to allow your injury to heal properly.
When you’re performing exercises, do not ignore the pain you may feel. Pain is your body’s alert system telling you that something may be wrong. Pay attention to what your body says and do not overdo it! If you are feeling pain during exercise, switch to another pain-free routine or inform your physician about this to make the necessary adjustments.