Things to Consider Before Returning to Sport
So you’re feeling better and pain-free, but does that mean you’re ready to go back to sport?
Let’s say you’ve just sprained your ankle or strained your hamstring. Have you considered all the criteria for a safe return to sport?
If your only approach to recovery was resting or relying on passive treatments like massage or dry needling, it’s time to ask yourself some important questions:
Have you adequately prepared your body for the full demands of your activity or sport?
Is rest or passive care really enough to get you ready?
If you haven’t physically or mentally prepared yourself, what’s your risk of re-injury?
Is being pain-free truly the best indicator of recovery?
Hopefully, these questions highlight that recovery is more than just rest and passive treatments. In fact, relying too heavily on these approaches—especially for moderate to severe injuries—can do more harm than good. Over time, it may lead to muscle atrophy, decreased strength, reduced tendon stiffness, and ultimately, a higher risk of re-injury.
The Risk of Re-Injury
Research shows that a previous injury is often correlated with a higher likelihood of future injuries.
Let’s take a common injury: an ankle sprain as an example.
If you’ve had a previous ankle sprain, your risk of sustaining another one increases significantly. However, there are steps you can take to reduce both the likelihood and severity of a future sprain.
Many athletes with a minor ankle sprain rest for a few days until they feel better and then jump back into sport. This happens for two reasons:
They perceive it as a minor injury.
They feel better quickly without needing professional intervention.
But here’s the problem: even after the pain is gone, the injury can leave lasting effects.
What You Lose After An Ankle Sprain (an example):
The most significant change following an ankle sprain is the loss of proprioception—the body’s awareness of position and movement. This can persist long after the pain subsides.
A simple way to measure proprioception is by testing your stability. Try balancing on your injured leg. You’ll likely notice it’s harder to maintain balance compared to your uninjured side. This deficit makes your ankle more vulnerable, especially in sports where quick direction changes are constant.
Another common loss is strength. Pain, protective mechanisms, or deconditioning can reduce your ability to produce force and move efficiently. These changes can further increase your risk of re-injury and impair your performance.
Are You Truly Ready?
If your “pain-free” ankle struggles with balance, lacks strength, and doesn’t move as efficiently as it should, how confident are you in performing at your best?
The good news? These qualities can be retrained. With the right approach, you can regain strength, stability, and confidence.
This blog is a reminder that feeling better and pain-free is not enough to safely return to sport. A full recovery involves restoring strength, proprioception, and functional movement to reduce your risk of future injuries.
Before You Cancel That Next Rehab Session...
Ask yourself: “Am I truly in the best condition to perform at my best?”
If you’re unsure about your readiness, don’t leave it to chance. Book a FREE 30-minute discovery call to discuss your goals, assess your current condition, and build a plan that prioritizes active recovery and long-term performance.
Let’s get you back in the game—stronger and more prepared than ever.
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