How to "Return to Play" after injury

Returning to play after injury

Returning to normal activity after pain or injury can be difficult. Many patients have questions about how much activity is appropriate and how soon until they can return to normal activity.

Here is a list of steps to follow and an example to give you a better understanding of how to safely return to your normal physical activity. 

Returning to play:

1. Start with regular light activity

2. Progress into body-weight supported drills

3. Progress into resistance training

4. Progress into sports specific drills, may include plyometric exercises

5. Progress into non-contact practice

6. Progress into contact practice

7. Return to play

Example: (for a runner, returning to running following an injury)

•   Ok to start run-walking
•  Would start with time based running (30 seconds running and 2 minutes walking)
•  Start slowly by running 1 mile or for 12 minutes
•  Slowly at first increase distance before shortening duration between bouts  (running 1 mile on day 1, increasing to 1-1/4 mile next session
•  When up to 2 miles in distance, can start experimenting with shortening gaps between walking sessions  (instead of walking 2 minutes between runs, lower to 90 seconds)
•  Key is to not run when fatigued or in pain
•  If pain develops, then go back 2 steps