Returning to Competition after Sustaining an Injury
Everyone has been there… you have recently sustained an injury. You have smashed your rehab. You have spent hours at the Physio, in the gym, you have hit each milestone and progressed through the phases and you are ready to return to the sport that you love.
But how? How can you return to competition and stay in competition after an injury?
Here are 4 tips to consider and implement when you are ready to get back to the sport you love!
The Return before your Return
Returning to training should be considered a big milestone during the rehabilitation phase of an injury. Returning to training is the bridge between what you do in the gym and being back out on the field or court. Training is important because of its ability to integrate sport specific movement, intensity and skills to expose your body to the environment of returning to sport.
2. Rehab Becomes Prehab
100’s and 1000’s of repetitions completing calf raises, squats or shoulder rotation exercises. Does this sound familiar? That is because these exercises are vital at getting our muscles, ligaments or tendons as strong and resilient as they were prior to injury. It is important therefore, when your Physio clears you to return to competition that these exercises do NOT stop! Although you are no longer rehabilitating your injury, these exercises, your gym and running program’s become “prehab” to a) prevent further injury and b) maximise your sporting performance.
3. The Mind
You are physically ready. But how is your mind? Injuries can have not only a significant physical impact but also a mental, emotional, and social impact on our lives. Furthermore, returning from an injury can be a stressful experience. Studies have suggested that stress can lead to increased risk of injury and influence their recovery (Heidari et al., 2016, Leguizamo et al., 2021). Athletes who are not psychologically ready for return to play may be at an enhanced risk for re-injury and poor athletic performance (Brewer, 2017, Green et al., 2020). The mind is just as important as the body when returning from injury.
4. Do The Basics
You are physically ready. You are mentally ready. You are ready to return.
But don’t forget the basics.
Ask yourself before competition day:
➡️ How is my sleep?
➡️ How is my diet and hydration?
➡️ How is my warm up?
When you prioritise your sleep, diet, and warm-up you are maximising your ability to succeed.
Have fun, returning from injury is hard but you have earned it!
