Returning to Exercise After an Injury

 An injury can take you out of action temporarily, and it’s important to take adequate time to recover. Rushing back to activity before you have time to heal can put you at risk for re-injury and possibly an even longer downtime, according to the American Academy of Orthopedic Surgeons.
The time needed to recover depends on several factors, including the type of injury, its severity and which body part is involved. For example, a mild ankle sprain may heal in two to four weeks; a leg fracture may take eight to 12 weeks.
Are you ready?
An injury can cause pain, swelling, stiffness, weakness or decreased range of motion. You may think you’re okay when these symptoms subside, but improvement doesn’t always mean the injury is completely healed.
As a general rule of thumb, you may be ready to return to your normal activities if:
• The injured part of your body has full movement and flexibility with little or no discomfort. (If you experience some mild discomfort, stiffness or swelling when you first return to activity, try using ice packs.)
• The injured body part is 90 to 95 percent as strong as the opposite side.
• You are able to perform specific motions required for your sport. For example, a basketball player with a lower extremity injury should be able to run, stop, change directions and jump.
Ease back into the game
Even after your injury has healed, you’ll need time to regain strength and coordination of the injured area before you get back to full speed.
It may help to cross-train to maintain cardiovascular fitness while your injury heals. For example, if you have a knee or ankle injury, you might consider biking or swimming. However, it’s a good idea to talk to a healthcare professional first to make sure you choose a safe activity.
To get back in shape, try starting at 50 percent of normal activity and gradually adding more activity as you can tolerate it. You should not increase activity if symptoms of your injury return during exercise or the day after exercise.
Your doctor and other medical professionals you work with (such as a physical therapist or certified athletic trainer) can help you decide when your recovery is complete.
Outpatient physical therapy services are offered at Henry Mayo Fitness and Health, located at 24525 Town Center Drive in Valencia. Treatments available include acute or chronic orthopedic conditions of the spine and extremities, post-surgical rehabilitation, vestibular dysfunction and post-concussion syndrome, to name a few.
To learn more, please visit www.henrymayo.com/physicaltherapy or call 661-200-1550.