Top Tips For Athletes Returning From Injury In 2022

The stop/start disruption to sports activities has made it difficult for athletes to manage their physical fitness over the last two years. Now that activities are returning to pre-pandemic regularity, injured athletes should be putting a robust recovery plan in place to hit the ground running in 2022. For some, pandemic disruption has led to new injuries, for others, it has meant a delayed return from existing ones. Doctors and surgeons are reporting an increase in stress fractures, shin splints and joint problems could be linked to a rushed return to sports. A combination of condensed pre-season practice sessions and overambitious game schedules has been blamed. Summarized below are some useful recovery tips to consider when making a comeback.  

Seek professional advice

  Accurate diagnosis is a crucial first step in the road to recovery. Where possible, injured athletes should consult with a physician to understand the exact type of injury they are dealing with. If an injury doesn’t require surgery, doctors will usually refer patients to a physiotherapist. Physiotherapists are sports injury recovery experts. As well as providing treatment for aches and pains, they are able to recommend physical therapy exercises and help athletes put an appropriate training plan in place.  

Continue physical therapy at home

  There is plenty of homework to do between physical therapy sessions, and athletes should adopt the specific exercises they have been shown as part of a routine. Many of these stretches and exercises will be useful beyond the recovery phase too when included in warm-up activities.  

Warm-up

  Preparing the body correctly for physical activity is a tried and tested way to mitigate lingering pain. A dynamic warm-up that incorporates both stretching and cardio exercises will raise the heart rate, improve blood flow, and loosen joints.  

Cool-down

  No workout is complete without a period of low-intensity exercise. An active cool-down gradually decreases heart rate and blood pressure while reducing the likelihood of muscle fatigue. Adding a brisk walk or cycle to the last five minutes of a workout routine can make a big difference. After completing an active cool-down, it is advisable to stretch once more, this time concentrating on the muscles that were the focus of the main workout. In order to maintain tendon and muscle mobility, each muscle group should be stretched for approximately 60 seconds. Stretches should be combined carried out in a slow and controlled manner, taking long, deliberate breaths throughout.  

Post-exercise recovery

  For complete muscle recovery, there are a couple of other things an athlete can do following a training session. Foam rollers are a cheap and easy alternative to professional massages. Gently moving the roller along the affected area for 30 to 60 seconds at a time can ease prolonged muscle soreness. Rollers are available with different levels of firmness, depending on how much pressure is required. Ice baths are another (less comfortable) post-workout treatment for muscle pain. Cold therapy is especially good at reducing muscle inflammation. Spending fifteen minutes in a homemade ice bath puts off a lot of people, but the body quickly gets used to it, and it does more good than harm.  

Eat well

  In terms of nutrition, an athlete’s diet should provide enough energy to facilitate effective exercise and recovery. It is about more than just calories, a sensible balance of carbohydrates, proteins and fats is required. Post-exercise carbohydrates quickly replenish energy reserves, protein aids muscle repair, and fat supports energy provision along with enhanced vitamin absorption.  

Stay hydrated

  Adequate hydration fuels the body and replenishes fluids lost through sweat. Taking on fluids before, during, and after exercise is pivotal to recovery. Depending on intensity and duration, the average person should be drinking between 300 and 600ml of hydrating liquids before exercise, 300 ml to 2 liters during exercise, and at least 1 liter post-exercise.  

Set goals for a gradual return

  Health experts will often recommend rest, and it is certainly the right thing to do in the immediate aftermath of an injury. Pain will usually subside during periods of inactivity. While that is a good thing, it does not mean the injury is healed – far from it. Many athletes make the mistake of jumping straight back into their old training regime and suffer relapses as a result. Doctors and physiotherapists recommend that athletes slowly rebuild fitness by slowly increasing training intensity over time. The

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for recovery training. When following this rule, athletes will start training again at 10 percent intensity and increase their workload by 10 percent for each subsequent session. For example, a distance runner who normally runs 10 miles per session would start their rehabilitation with a 1-mile run, adding another mile each session until they are back up to full distance. The 10 percent rule can be applied to any sport and is a memorable way to stay on track with injury recovery. The method isn’t just for high school, college, or elite athletes either – it is effective regardless of age or ability.  

Recognize the signs

  During long periods of recovery, athletes will get to know their bodies better. Understanding limitations and performing within them is key. This means taking time out from an activity at the first sign of discomfort. Soldiering on through the pain barrier is never a smart idea. Long-term fitness is the goal, and that requires a huge amount of patience and self-discipline to get there. When working with a physiotherapist, they should be able to devise fitness tests that will help assess progress and determine the appropriate intensity for any given activity.