Published on: 20-Jul-2021
If you were to ask someone working at a molecular diagnostic company about the worst kind of injuries for an athlete, they are likely to tell you that back injuries are the worst of their kind. It is safe to say that they would not be wrong.
Back injuries are among the most unpleasant injuries that an athlete can end up dealing with. They can effectively stop you from going about your daily routine and doing sports. Fortunately, most people eventually recover from such injuries.
Do you want to know whether you are ready to go back to your favorite sport? If so, you should keep reading! In this article, you will find a list of things that you should definitely keep in mind before you start playing again, including planning things out, visiting a physical therapist and trying exercises for back pain. Check it out!
Plan Everything Out
The first thing that you should do is start setting goals for yourself. Once you do that, you should start taking small steps towards these goals. For instance, you can begin with an easy task, such as jogging for five minutes. Then, you can move on to running for a few minutes. Soon enough, you should be back to doing your favorite sport!
Visit a Physical Therapist
If you want to ensure that your recovery is going the way it should be, you might want to book an appointment with a physical therapist. They will be able to give you great advice related to how to speed up your recovery, what precautions you should take before you return to being physically active, and what exercises you should do.
Find Your Limits
In order to prevent yourself from getting injured again, you need to be aware of your limits. You should never push yourself too hard when it comes to sports. It is an easy way to get hurt again. If you have any doubts about how far you can go, talk about it with the physical therapist of your choice!
Try Exercises for Back Pain
If you have had a back injury, it is very important that you strengthen your back and core muscles in order to protect yourself from getting injured in the future. Physical therapists often recommend that their patients perform specific strengthening exercises regularly in order to stay healthy. Remember to ask your physical therapist about it and see what they have to say!
Use an Ice Pack
In most cases, a back injury will heal pretty quickly. However, there are many severe cases in which the pain can last for years. If you happen to be dealing with a rather severe injury, you can use an ice pack regularly in order to reduce inflammation and relieve pain. On top of that, there are plenty of over-the-counter medications that you can take, too!
Perform Hot and Cold Water Treatments
You might not be aware of this, but if you are dealing with a back injury, it is important that you keep your muscles stretched out and flexible. You could do that by performing hot and cold water treatments. For instance, you can take a really warm shower. Then, take a cold shower immediately afterward. This should help you recover faster!
Get Enough Rest
If you are planning on going back to sports in a timely manner, make sure that you give your body plenty of time to rest up. If you do not want to spend that time sitting idly and doing nothing at all, you can try yoga and other light forms of exercise. It will help keep your muscles in shape without putting a strain on your back!
In spite of the fact that you might be eager to get back to your favorite sport as soon as possible, taking it slow is definitely the better option. If you rush things, you risk making your injury worse and prolonging your recovery. Your physical therapist should help you determine exactly how long you need to rest in order to heal properly.
Once you feel ready to go back to playing sports, it is crucial that you start slow and increase your level of activity gradually. You can try practicing yoga or ask your physical therapist for a step-by-step guide to getting back in shape.
Always Warm-Up and Cool-Down Appropriately
It goes without saying that warming up and cooling down is incredibly important when it comes to preventing injuries. However, it gets more important if you are recovering from serious injuries. You should stretch properly before doing any physical activity and make sure that you have enough time to cool down once you are done.
If you are planning on going back to sports after a back injury, you need to be patient and follow the instructions provided by your physical therapist. If you do just that, you should be able to get back to sports soon enough! Other than that, listen to your body, try to stay patient, and give your body plenty of time to rest up!
The post Returning to Sports After a Back Injury – 10 Things to Keep in Mind appeared first on Sports Medicine Weekly .