Returning to Sport
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When returning to any form of exercise after an injury it is important to take a slow, stepwise approach. A rapid return to your sport will result in re-injury.
The exercises given to you by your doctor or physiotherapist are designed to prepare the injured area for the sport you wish to participate in and should be continued at least until you are doing your sport pain free, or ideally well past that to prevent further injuries.
The rehabilitation ladder
When you are injured you should consider yourself at the bottom of a ladder. Each time you achieve something (initially this may be regaining full range of movement or swelling settling), you are taking a step up the ladder. When returning to your sport, take one step up at a time and if you experience problems take a step back down. Whilst stepping down may seem frustrating, it will stop you from slipping right back to the bottom.
Returning to running
· Before returning to running your physiotherapist may recommend another form of exercise such as cycling or swimming which may put less stress on the injured area.
· Before returning to running your exercises should have included exercises such as single leg knee bends and hops to prepare the injured leg for the stress or running
· Once you are able to hop pain free, you may start by running round the block slowly. This should take only a few minutes, and if you are used to running much further may seem a bit pointless, but will help to avoid re-injury
· Take a days rest and then run round the block twice. Gradually increase you distance by only a few minutes at a time and then gradually increase your speed and training intensity
· If on one day you have any pain, you should rest for a few days and then start again at the last level that you achieved pain free. If the pain continues for more than a couple of days, you may need to consider moving back further down the ladder or seeking advice from your doctor or physiotherapist.
· Before returning to sports such as football which require you to change direction whilst running you will need to practise this. You can place some obstacles in a line and weave in and out of them so that you have to twist and turn. If you will need to twist and turn whilst kicking a ball you will need add this to you training before playing a match.
Remember It can be very frustrating being injured and the temptation is always to return to the sport too soon. It is difficult to play a match 'without pushing too hard' as you will want to get to the ball before the opposition or get to the shot that will win you the point, so it is better to return only when you are fully ready and be able to give your best without risking re-injury, which will be even more frustrating than the original injury.
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