Bouncing Back from Injury

So you’ve had an injury, gone through the healing process, maybe started rehabilitation, and have started to get back into the sport. Many times, athletes get discouraged that they aren’t at their pre-injury level right away. While this can definitely be frustrating, it is very normal. Coming back from an injury, whether minor or serious, can be a difficult process for many. Here are some steps you can take to help you get through it.

• If it hurts, stop. When recovering from certain injuries, it may be possible to start having pain again once you get back into sport. It is important to be able to distinguish between pain and soreness (read this article here to help learn the difference). If something is hurting and causing pain, stop. It is not worth pushing through and re-injuring yourself.
• Take it slow. Don’t rush right back into where you left off. Pushing yourself too hard too quickly puts you at increased risk for re-injury.

• ​​Set Small Goals. Say you are a level 6 cheerleader, wanting to get your double full back for the upcoming competition season. Yes, this is a fantastic goal, but may not be something that is achievable right away. Set smaller goals such as doing a full, doing a double on the tumble track or rod floor, or maybe even just getting your back handspring back. Setting these smaller goals not only makes the larger goal more attainable, it gives you more positive feedback with things that you are able to achieve more easily and quickly.

• Learn to love taking a break. Many athletes who are injured just want to think about getting right back into it. A lot of times, taking a break from the sport due to injury is one of the best things you can do. It allows your whole body to recharge and recover from all the pounding it has taken over the years. Overtraining is rampant in sports these days, and sometimes taking a break is one of the best things you can do. The break could be 5 minutes, a day, a few weeks, or as long as you feel is necessary.

• ​​Seek support when needed. Injuries can be stressful and difficult to cope with for many athletes. You may feel like everything you have worked for has come crashing down. Seek support from coaches, teammates, friends, family, or even professional support if you need to. Talking about your feelings is more healthy than keeping them bottled up inside.
• Focus on form. When you start working skills again, focus on your form and technique. This will not only make your skills look better, it will help to decrease risk of re-injury.