How to get back into sports without getting injured?
After a break, the desire to get back into sports It can return faster than physical capabilities. For an injury-free return to sport, starting gradually allows the body to regain its endurance, strength, and automatic movements without imposing significant stresses on it too quickly.
Why is it necessary to resume gradually after a break?
A few weeks of rest do not erase all the gains made. However, they can decrease endurance, strength, coordination, and above all, the ability of muscles and tendons to withstand repeated efforts.
The trap is that things can feel good right from the first few sessions after resuming sports. The athlete remembers their previous level and retains some of their automatic movements. They may therefore feel like they can pick up exactly where they left off.
However, his body is not always ready to immediately withstand the same volume of training.
THE risk of injury increases particularly when several parameters are progressing at the same time:
- the frequency of sessions; ;
- their duration; ;
- their intensity; ;
- the charges used; ;
- the difficulty of the movements.
For a resuming sports without injury, Therefore, it is preferable to increase these constraints gradually rather than trying to regain one's level from the very first sessions.
Don't try to make up for missed sessions.
A break is not a training debt. Doubling sessions or combining several demanding activities during the first few days does not necessarily allow you to return to your previous level any faster.
This primarily increases fatigue and can promote overuse injuries.
Muscles, tendons, and joints need time to regain their ability to withstand repeated stress. A sensible return to training therefore generally begins with a lower volume than before the break.
The progression can then successively concern:
- the duration of the sessions; ;
- their frequency; ;
- their intensity.
However, there is no mathematical rule that applies to everyone. A person who continued walking, swimming, or cycling during their rest period will not recover to the same level as someone who remained completely inactive.
How to organize your first week back at work?
The first week should primarily be used to observe how the body reacts.
The sessions can be shorter, with more recovery time and moderate intensity. The goal is not to immediately test your maximum level.
To resume sports without getting injured, a few simple principles can be applied:
- prioritize relatively short sessions; ;
- maintain a moderate intensity; ;
- avoid several consecutive difficult workouts; ;
- alternate the muscle groups used; ;
- plan recovery days; ;
- Gradually increase the load according to how you feel.
A muscle pain diffuse symptoms appearing the day after a session may simply correspond to body aches.
On the other hand, a very localized pain, which increases with training or which modifies the movement, deserves more attention.
The return to activity must also take into account factors outside of sports. Lack of sleep, periods of stress, travel, or high temperatures can all impair recovery capacity.
A program that is usually well tolerated can then become too demanding.
A good warm-up to really prepare the body
Warming up isn't just about raising body temperature. It must prepare gradually the muscles and joints to the movements that will be performed during the activity.
Before a running session, the warm-up might include, for example:
- a few minutes of brisk walking; ;
- a light jog; ;
- dynamic movements; ;
- a few gradual accelerations.
For sports involving pivots, jumps or rapid changes of direction, preparation must be more specific.
Exercises involving balance, coordination, landing from jumps, and lower limb control can then be incorporated.
Neuromuscular programs typically combine balance, strength, coordination, and trunk control. When performed regularly, they help prevent certain lower limb injuries.
For a optimal recovery, The warm-up should therefore be considered a genuine part of the training.
Strengthening the knee… but not only that
Knee stability does not depend solely on the muscles surrounding the joint.
There hip and the trunk They also play an important role in lower limb control, particularly during running, jumping, acceleration, and changes of direction.
A reinforcement program can therefore include:
- the quadriceps; ;
- the hamstrings; ;
- the buttocks; ;
- the calves; ;
- trunk strengthening; ;
- exercises performed on one leg.
The quality of the movement should always take precedence over the quantity. The knee must remain controlled during the exercise, without any sudden movement or significant inward collapse.
Progress can then be made by increasing the repetitions, resistance, or difficulty of the exercises.
However, it is best not to increase all of these parameters simultaneously.
In a person who has already been injured or operated on, the program must be adapted according to the recommendations of the surgeon and physiotherapist.
Muscle soreness or injury: how to tell the difference?
Not all pain felt after resuming sports activities means that an injury has occurred.
Diffuse muscle fatigue, often present on both sides and gradually decreasing over a few days, is common during the first sessions.
However, certain signs should prompt us to slow down and monitor the progress:
- specific joint pain; ;
- swelling; ;
- a limp; ;
- a loss of mobility; ;
- a feeling of instability; ;
- a blockage of the joint; ;
- pain that increases from one session to the next.
Unusual nighttime pain, inability to put weight on the limb, or deformity after trauma also warrant prompt medical advice.
You should not systematically try to mask pain with painkillers in order to continue training.
Knowing how to reduce your activity for a few days can sometimes prevent several weeks of inactivity.
Getting back into sports without getting injured, It also means accepting that progress is not always perfectly linear.
Can equipment contribute to injuries?
A very worn shoe or a Inappropriate equipment It can alter the stresses exerted on the body. However, equipment is rarely the sole cause of an injury.
The problem often arises when several changes are made simultaneously.
Changing shoes while increasing distance, running on a new surface and modifying technique, for example, makes it difficult to identify the cause of pain.
Therefore, all new equipment must be introduced gradually.
This includes running shoes, but also crampons, hiking boots, bicycle adjustments, and even weight training equipment.
The terrain must also be taken into account. Descents, uneven surfaces, or changes of direction do not stress the muscles and joints in the same way.
A person accustomed to the treadmill must therefore adapt gradually before significantly increasing their distances on the road or on the trail.
How to recover after an old injury?
A joint that has already been injured is not necessarily doomed to remain fragile.
However, the absence of pain at rest does not automatically mean that all the necessary abilities for sports practice have been recovered.
Following a ligament, muscle, or meniscal injury, the recovery process must take into account, in particular:
- muscular strength; ;
- stability; ;
- mobility; ;
- confidence in articulation; ;
- movement control; ;
- the quality of jumps and changes of direction when the sport demands it.
After a anterior cruciate ligament rupture, For example, returning to sport is not solely based on the number of months that have passed since the injury or surgery. It is a gradual process that takes into account several functional criteria.
A knee brace is not a substitute for strength and neuromuscular control rehabilitation. It may be indicated in certain situations, but its use should be discussed on a case-by-case basis.
Conclusion
Patience is a true preventative tool for returning to sport without injury.
A gradual increase in load, appropriate warm-up, overall strengthening and sufficient recovery allow the body to gradually regain its capabilities.
The return to activity should always be adapted to age, the sport practiced, the duration of the break and any history of injury.
In case of persistent pain, swelling, blockage or feeling of instability, a medical evaluation can help identify the origin of the symptoms and adapt the recovery plan.
The goal is not simply a quick return to sport, but to to resume sports without injury and to be able to continue in the long term.
