The Dangers Of Returning Too Soon After An Injury

When you've been hit with an injury, it's natural to want to get back to your regular activities as soon as possible. In fact, it's not uncommon for athletes to sidestep doctors' orders and return to the field or the court before an injury has healed.

"It doesn’t matter how much you train, or how much you prepare, injuries are going to happen, especially if you're an athlete," says Jamie Schwab, an athletic trainer at Henry Ford Health System. "But the real trouble arises when athletes try to play through their pain without allowing sufficient time for recovery."

Risks Of Returning Too Soon After Injury

If you sprain your ankle during a cross country run, it can be tempting to finish the race. Unfortunately, hiding your pain and powering through the activity can actually make matters worse.

"If you continue to work out after suffering from an injury, you run the risk of furthering that injury," Schwab says. So what began as a minor ankle sprain can evolve into a major sprain that sidelines you for weeks.

Returning to play after surgery demands extra precautions. "Athletes are a lot more susceptible to re-injury after returning from surgery, especially if they don't complete the entire 9-month or year-long rehabilitation protocol," Schwab says. In some cases, you can exacerbate an injury to such a degree that you'll never be able to participate in the same capacity.

A Safe Return To Play

The road back to play after an injury is a long and winding one. Before you can even consider returning to exercise, you need to reduce swelling, get pain under control and get your range of motion back to almost normal.

"The recovery process takes time," Schwab says. "But if you stick with it, and you take it seriously, it's going to be a whole lot easier for you to return to the playing field in a timely manner."

Once you get pain and swelling under control, you can focus on agility and weight exercises that will help you regain strength and slowly return to baseline. The key tenets for a safer return to play:

► Be honest about your abilities: "So many athletes are afraid to tell the truth," Schwab says. "But if you're hurting and you're not competing at your full potential, you're letting your team down and yourself down, too." Even worse, you could increase your risk of further injury.

Focus on building strength: Strength training is critical. It can help you become faster, stronger and more agile on the field. It can also help you recover more quickly after an injury.

Listen to your body: If something doesn't feel right, pay attention to it. Talk to your athletic trainer or a physical therapist to get to the bottom of what's bugging you and put a plan in place to address it.

Boosting Performance Over The Long Haul

Unfortunately, not every coach and athletic trainer stresses the importance of a maintenance program. In fact, focused training and maintenance exercises are key to preventing injuries in the first place.

"The rehabilitation exercises you begin doing on day one after injury need to be maintained at least three to four times each week, indefinitely," Schwab says. "If you follow that regimen, all of your muscular nagging strains will no longer be a problem because your body is constantly adapting to the stresses. It's conditioned, it's strong, it can withstand the constant changes in direction."

Most important, don't be afraid to try complementary strategies. Practice using a foam roller, try cupping to release tension in the muscles and enhance blood flow and consider getting a monthly massage.

Jamie Schwab, AT, ATC, SCAT, CSCS, is an athletic trainer with Henry Ford Sports Medicine and works with student athletes at Edsel Ford High School. She is a National Strength and Conditioning Association certified strength and conditioning specialist.

To find a doctor or athletic trainer at Henry Ford, visit henryford.com or call 1-800-436-7936.

Troy Athens' Winning Work Promotes Importance of Becoming MI HEARTSafe

By Geoff Kimmerly
MHSAA.com senior editor

July 22, 2022

Troy Athens, and more specifically its girls soccer team, has been selected as this year’s winner of the MI HEARTSafe School Video Contest promoting the importance of Michigan schools becoming an MI HEARTSafe school.

The Kimberly Anne Gillary Foundation partners with the MHSAA to promote cardiac awareness – and Athens’ student-produced video (above) earned the school $5,000.

Michigan has lost at least 81 students to sudden cardiac arrest (SCA) and related causes since 1999, according to data compiled by the Kimberly Anne Gillary Foundation. Randy and Sue Gillary lost their daughter Kimberly to a cardiac arrest in a high school water polo game in April of 2000. Randy and Sue Gillary founded the Kimberly Anne Gillary Foundation, a 501 (c)(3) charitable foundation within days of losing Kimberly. The mission of the Foundation is to donate automated external defibrillators (AEDs) to Michigan high schools and to advocate cardiac screening and testing of Michigan high school student athletes.

A major drive of the foundation is for every Michigan school to become an MI-HEARTSafe School. This is a designation given by the Michigan Department of Health and Human Services (MDHSS) when a school has met the criteria to demonstrate it is prepared to respond to a cardiac emergency on school property. Schools receive a banner and other materials that can be displayed in the school to let those who attend and visit know that the school is an MI-HEARTSafe School.