Recovering from a Sports Injury

A sports injury can take an athlete off the field or court for weeks, and being away from the activity they love can be both physically and mentally challenging. Our experts have provided tips to help your athletes recover, so they can get back in the game as strong as ever.

The Basics

When dealing with a sports injury, athletes can often feel like recovery is more effort than staying at the top of their game. To promote healing and get them back to the sport they love, it’s important for them to remember the basics.

1. Sleep: Athletes should try to get 6 – 8 hours of sleep per night. Sleep can help with decreasing inflammation, provide immune sport, and allow tissue healing. Improving the sleep schedule and allowing the body to rest can be so beneficial.
2. Nutrition: It is important for athletes to maintain a healthy diet when injured, and now is not the time to cut calories. They should prioritize consistent fueling throughout the day by aiming for 3 meals and 1 – 3 snacks. Consuming about 20 – 30 grams of protein at each meal is a good starting point for many athletes. It’s important they stay fueled throughout the day, especially before a rehab session. When there is a loss of appetite, they can also meet nutrition needs with shakes and carb and protein-based beverages.
3. Mental Health: It can be frustrating and disheartening to be injured. Spending time with friends and family and exploring other hobbies are ways for athletes to combat the challenges of missing out from sport. During recovery, they can pick up a hobby like reading or learn a new craft. Here’s a great list you can share with athletes of 45 things to do while injured (or bored). Inform athletes that they shouldn’t hesitate to contact a licensed professional if they need help.
4. Movement/Cross Training: Just because the athlete is injured doesn’t always mean training has to stop, and finding alternatives to their typical workouts can be simple. Even if one body part is immobilized, athletes can stay fit while rehabilitating by cross-training. If the foot or ankle is injured, the athlete’s doctor may recommend staying fit by using a rowing machine or swimming, while an arm, elbow, or shoulder injury may still allow riding a stationary bike or doing leg strengthening exercises. Modifying the activity is a great place to start.

If your athletes need guidance on where or how to return to activities, have them schedule an appointment online with one of our sports medicine specialists or physical therapists at Rebound Orthopedics & Neurosurgery or call 1-800-REBOUND.