Whether it’s been a few months or a couple of years since you last played, the excitement of getting back to your favourite sport can be hard to contain. But as sports physiotherapists, we’ve seen it time and again—athletes return to sports too quickly, and before they know it, they’re sidelined once more. If you’re planning your return to sports and want to avoid re-injury, taking it slow and steady is key.
Whether you’re recovering from an injury or simply taking a break, our sports physiotherapy in Edmonton guides you with expert advice and personalized rehab programs that prioritize your long-term performance and safety.
5 Simple Tips to Get Back Into Your Sport
Our sports physiotherapy offers five practical tips to help you return to sports without overdoing it, ensuring you stay healthy while keeping your enthusiasm alive.
1. Ease Into It – Don’t Go Full Throttle Right Away
It’s tempting, We know! After some time off, the urge to dive back in full force is real. You want to pick up right where you left off, maybe even prove to yourself that you haven’t lost a step. But here’s the reality: your body needs time to readjust. Going all out immediately can lead to muscle soreness, fatigue, or worse — injury.
The key here is to gradually build back your endurance and strength. Start with lighter, shorter sessions at about 50-60% intensity of what you were doing before your break. Our sports physiotherapists often tailor programs that account for your specific sport, fitness level, and any previous injuries you may have had, ensuring that your progression is both safe and effective.
2. Warm Up Like You Mean It
A proper warm-up should never be skipped, especially when you’re coming back after a break. Your muscles and joints have probably tightened up a bit, and jumping straight into action without preparing them is a recipe for injury.
A solid warm-up should include:
- Dynamic stretches (think leg swings, arm circles)
- Low-impact cardio such as jogging or jumping jacks to get the blood flowing
- Sport-specific movements that mimic the actions you’ll be doing but at a lower intensity
Spend at least 10-15 minutes warming up. Not only will this help prevent injuries, but it’ll also make your actual workout or practice feel smoother and more comfortable.
3. Listen to Your Body’s Warning Signs (Seriously!)
Returning to sports can be exhilarating, but it’s important not to let adrenaline or enthusiasm cloud your judgment. One of the most effective ways to avoid re-injury is by paying close attention to how your body feels during and after activity. Any sign of discomfort, swelling, or sharp pain should be taken seriously.
If you notice recurring pain in a particular area, stop and reassess. It may be a signal that you need more recovery time or that something isn’t quite right. Our sports physiotherapy in Edmonton focuses on helping athletes understand their body’s signals and avoid pushing through discomfort, which can result in more serious setbacks. Remember, it’s better to take a short break now than face months of recovery later.
4. Incorporate Sports Rehab Exercises Regularly
If you’ve been through an injury, you know that sports rehab exercises are your best friend. Even after you’ve completed your formal rehabilitation, it’s essential to continue incorporating these exercises into your routine to maintain your strength, stability, and flexibility. Rehabilitation exercises target key muscle groups, tendons, and ligaments, helping to correct imbalances and weaknesses that can predispose you to future injuries.
We often advise our clients to mix sports rehab exercises into their regular workouts, even when they feel fully recovered. Whether it’s balance training, core strengthening, or targeted mobility work, sticking to a well-rounded exercise program can make all the difference in preventing re-injury. Plus, our physiotherapists in Edmonton can help you modify these exercises to match your current fitness level and sport-specific demands.
5. Don’t Skip Rest and Recovery Days
It’s tempting to push yourself every day when you’re motivated to improve. But here’s a hard truth: your body needs time to recover, especially after intense physical activity. Skipping rest days or failing to prioritize recovery can quickly lead to burnout, fatigue, and—you guessed it—injury.
We recommend scheduling regular rest days where you give your body a chance to heal and rebuild. Active recovery, such as light walking can also be beneficial as it promotes circulation without placing stress on your muscles. Our sports physiotherapists are big proponents of balancing hard training days with adequate recovery time to keep your body in peak condition for the long haul.
Play the Long Game!
Returning to sports is an exciting milestone, but it’s important to approach it cautiously to avoid re-injury. Our Next Step Physiotherapy helps athletes of all levels make a safe and effective return to sports. Our sports physiotherapists are ready to work with you, whether you’re recovering from an injury or simply want to build a solid foundation for your athletic performance. Return to Sports Physiotherapy Edmonton is committed to providing personalized care that not only gets you back in the game but keeps you there for good.
If you’re ready to take the next step in your journey, get in touch with us today and let’s get started on creating a plan that works for you!