Patient Education

How Do I Return After an Injury?

The question is always "when can I run or excercise again" not "when will I be healed".

  • Understand the Mechanism of Injury

    The patient needs to understand the cause of injury. Is the cause from repetition, acute injury or fall, or poor technique or mechanics of exercise.

  • Understand the time frame it takes to return safely:

    • A break from activity causes disorganization of the strength and flexibility of muscles
      • 2-3 weeks off leads to significant losses of fitness especially the endurance components
      • Return takes twice as long as the down time

Once the patient understands what has caused the injury and that it will take a period of time to get better we can provide adequate treatment.

PHASE I - Acute Injury or New Inflammation and Pain

(3-6 weeks)
Goal: to eliminate the pain or stimulus for pain

  1. NSAIDS (monitor for stomach burning, Gastrointestinal distress, or kidney problems
  2. Ice
  3. ***Stopping the activity
  4. Active or inactive rest
    Active Rest:
    • Cross training, walking, swimming that does not cause pain
    • If cross training causes pain, need complete rest
  5. Gentle stretching or Range of motion
  6. Deep tissue message
  7. Core Strengthening
    • Yoga, pilates are great for flexibility and strengthening

Phase II - Resolution of Pain and Return of Base-line Training

(3-4 weeks)
Assume pain is absent

  1. We are beginning our sports specific motion (trains coordination of joint and muscle)
    1. First progress mileage and not intensity (low heart rate or power)
      1. Running on flat predictable ground
      2. Cycling on flat or gentle rollersAfter the mileage has increased, the intensity can increase
      3. Still on a relatively flat surface
      4. Specific Strengthening
      5. Leg press, mini-squats, leg curls, leg extensions, etc
      6. Continue Core Work (Pilates, Yoga)
    2. May still require NSAIDS

**** Be Aware of the Pain ******

Phase III - Return To Sport Specific Activity Return to training

  • Still focused on the specific strengthening
    1. *eccentric or plyometric training
    2. Stretch
    3. Avoid injury by understanding cause or mechanism