Oct 2, 2024
Optimizing recovery time after a sports injury

Recovery from a sports injury depends on many factors, most importantly the type and severity. But no matter the injury, it’s important to give yourself time to fully heal before rushing back to competition or trying to fight through the pain.

Recovery isn’t just about getting back into shape or healing a physical injury. Your mental health also can be impacted by a sports injury — especially if your sport is connected to your sense of identity and self-esteem, your day-to-day routine and your social relationships.

recoveryA recent story from the Mayo Clinic highlighted a conversation with Dr. Andrew Jagir, director of sports medicine research at the Mayo Clinic, about quickly bouncing back from an injury. Below is an excerpt from the Mayo Clinic story.

The road to recovery looks different for everyone and depends on the type and severity of the injury. Sometimes recovery from something like a simple fracture is more straightforward and easier to manage for athletes. A fracture can be immobilized in a cast and allowed to heal. Then the bone should be fully recovered and, after rehabilitation stops, ready for a return to play.

Chronic injuries or soft tissue injuries — such as a hamstring strain — might not seem as severe as a fracture, but they can sometimes be more challenging to bounce back from. These injuries take careful management of rehabilitation, strengthening and gradual return to activities. Unfortunately, a quick first step on a sprint at some point in your recovery is all it might take to re-aggravate the injury and set you back to square one.

“It’s important to give the injury the time that it needs to fully heal, and you should probably err on the conservative side when it comes to recovery time,” says Dr. Jagim. “Otherwise the risk of lingering problems and re-injury is higher.”

To fully understand your recovery — and to set yourself up for successful healing — Dr. Jagim recommends asking your healthcare team the following questions:

  • What can I do as I recover?
  • What should I avoid?
  • What is the timeline for recovery? What are the stages of physical therapy and rehabilitation?
  • When can I start doing certain activities?
  • What specific exercises can I do to reduce the risk of re-injury in the future?

It’s always a good idea to get plenty of rest to allow the tissue to heal. Your healthcare team may recommend ice or heat, compression, and elevation. In some situations, nonprescription medications may be appropriate to help manage pain and soothe swelling and inflammation.

As your injury heals, Dr. Jagim says it can be helpful to focus on general movement and light activity, as long as it doesn’t cause any problems in the area of injury. Staying active — within reason — can help you avoid the stiffness and loss of strength that can slow your recovery down. Your healthcare team will be able to recommend a specific treatment or physical therapy plan to rebuild your strength and motion as quickly as possible. Though it can sometimes be inconvenient to attend multiple appointments in a week or do your exercises at home every day, staying dedicated and conscientious about physical therapy can help you get back into your sport faster and more safely.

» ALSO SEE: ADHD, anxiety meds may increase risk of heat-related illnesses

Additionally, it’s important not to underestimate the power of commonsense recovery practices. “During your healing, optimizing your nutritional intake, specifically with protein to help tissue healing, and sleeping as much as possible for at least 8 hours a night are probably the most important things to do when trying to speed up recovery time,” says Dr. Jagim. Meanwhile, Dr. Jagim recommends getting to bed early, avoiding anything that could aggravate your injury, and refraining from alcohol and smoking as all these activities can slow your recovery.

To read the full story from the Mayo Clinic on optimizing recovery time, click here. 




Shop see all »



75 Applewood Drive, Suite A
P.O. Box 128
Sparta, MI 49345
616.520.2137
website development by deyo designs
Interested in receiving the print or digital edition of Training & Conditioning?

Subscribe Today »

Be sure to check out our sister site: