Returning to training after an injury can fill you with a lot of anxiety. However, in some cases, the best you can do to heal yourself is start exercising again!
Returning to training after an injury is not that easy. Sometimes even professional athletes have to face the consequences of re-entering the game after a long period of rest.
Playing sports is always associated with the risk of injury. This fact cannot be denied. Even if you take all possible precautions to avoid and prevent possible problems, sometimes they just happen.
An injury puts you in a new situation. You had a problem, you completed the therapy and treatment prescribed by a professional, and you were resting. Then you probably started to wonder if you could go back to exercising after your injury.
Except in extreme situations with serious health effects, a normal return to training after an injury is possible. However, to facilitate the treatment process, you must remember to gradually increase the workload, be patient and take care of specialist supervision. If you are aware of what you are doing, you will prevent the same injury from recurring.
It is also important to analyze the injury you have suffered to understand how it happened. Perhaps you did not take care of the proper warm-up, or maybe you strained a muscle that was weak.
Maybe you made an incorrect movement that damaged the joint. If you can identify when something went wrong, you will be able to recover faster.
Professional care after an injury
If you want to return to training after suffering an injury, you must consult a sports medicine professional. A physical therapist or physician has the necessary scientific knowledge to help you recover.
The first step is to get a proper diagnosis. If the injury is not properly diagnosed, the recovery process can be painful and may not be effective.
Treatment is different after a sprain and muscle rupture, just as muscle fatigue is not the same as a cramp.
Must Read: Combat sports – seven Olympic disciplines
Combine short aerobic, stretching and warm-up exercises. No matter what sport you do, you need to warm up your main body as well as your brain. To achieve the latter, you will be doing several exercises that require dynamic concentration.
Recovery after an injury
When you return to your training after an injury, you will need to strengthen your muscles again. After you rest for a while, you will surely lose some of your muscle mass and muscle definition.
For this, you need to do some strengthening exercises. You can’t start too hard, but you must pay attention to strengthening the muscles around the site of the injury. In this case, each sport has its own predetermined strengthening workouts to suit most key body parts.
It’s also worth getting to know your weaker points. It is possible that the injury occurred due to insufficient development of certain parts of the body. Then it’s time to get serious about it.
Work on the ponds
Joint flexibility is another important component of post-injury training. The stability of the joints ensures balance for the entire body and helps to prevent further injuries. Make sure you adopt the correct posture, both passively and actively.
It is for this purpose that proprioceptive training was created. Many athletes do not want to do it because they feel it is unnecessary or too extravagant. However, there is a clear difference between the condition of those who carry it and those who do not.
Proprioceptive training is about keeping stationary positions, which requires a lot of balance.
Muscles and joints are forced to constantly correct your posture. In turn, your brain increases concentration to force your muscles to contract and relax, which prevents you from falling.
Return to training after an injury
At the very end, it is worth emphasizing that experts recommend a gradual return to the normal training routine. Nobody is able to rapidly increase their efficiency. If you want to protect yourself from another injury, you need to start with small steps and then take larger steps.
Returning to training after an injury shouldn’t make you worry. However, it is worth being prudent and taking all possible precautions. Gradually increase the load. Thanks to this, you will be able to enjoy your favorite physical activity for a long time.