How to Get Back Into Playing Sport after Time Out

There are many reasons why someone may be required to take time out from sport. This could be due to an injury, common health problems or even psychological problems such as depression or severe anxiety. However, there are simple steps to follow that will put you on the right track to begin playing your favourite sport once again.

Seek Medical Advice

It is essential to seek advice from you doctor if you have suffered from an injury or medical condition. A doctor will know whether or not you are fit enough to play sports again. Your physical condition needs to be excellent in order to avoid any further injury so this is a very important step to take before returning to sport.

Build your Overall Fitness

To play sport at a successful level, your overall fitness is key. It is important to build up your overall fitness level by combining cardio and strength exercises. If you have been out of the loop for a while then your stamina and strength will not be at their peak. Simple exercises such as push-ups, squats, lifting weights, jogging etc. can help to build your fitness levels.

Get Specific

Once your fitness is at a good level, you can then begin to turn you attention towards specific training for your particular sport. Rugby, for instance, requires training your muscle groups whilst football requires you to train your legs and increase your cardio.

Don’t Push Yourself Too Hard

It is important to remember that the process of jumping back into playing sport after taking time out will not happen overnight. Physical training isn’t the only important aspect to this as psychological health is just as important. Preparation and training is essential. This is to reduce the risk of sustaining another injury.

Guidelines before Training if you have been injured

If you have been injured previously and want to begin to train and exercise again, it is worthwhile to consider the following aspects beforehand so that you avoid any further injuries:

  • No pain
  • No swelling
  • Lower body injuries; able to perform weight bearing on the injured area
  • 90% or above strength
  • Full range of motion
  • Upper body injuries; able to perform throwing movements with no pain and correct form

It is important to consider all of these factors before jumping back on the sports-wagon. If you are not fully recovered from an injury then the risk of worsening this injury is very high. Make sure that you don’t push yourself too hard and remember that by taking the process one step at a time, you will be able to return to sport both safely and successfully.

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