Getting Back in the Game: How to Safely Return to Sport After an Acute Injury
Getting back to your favourite sport after an acute injury can feel a little nerve-wracking. Whether it’s a rolled ankle, a strained muscle, or a more serious setback like an ACL injury, it’s completely normal to feel unsure about when and how to return to sport.
As physiotherapists, our goal isn’t to keep you sidelined—we want to see you back in action, moving confidently and pain-free! But when it comes to acute injuries, a structured and well-paced rehab process is the key to making a safe and successful return.
In this blog, we’ll cover the essential steps to help you transition from injury recovery to full sports performance, including when to return, what to watch out for, and how to minimise the risk of reinjury.
Steps to Safely Resume Sport After an Acute Injury
Jumping back into high-intensity activity too quickly increases the risk of re-injury. Your body needs time to rebuild strength, mobility, stability and endurance following an injury. A structured approach ensures that your recovery aligns with your body’s capacity and prevents setbacks.
Understand Your Injury
Work with a physiotherapist to understand the severity and nature of your injury.
Identify any underlying movement patterns or muscle imbalances that could have contributed to the issue.
Set Realistic Goals
Define clear, achievable milestones in your recovery process.
Goals should align with your sport's physical demands and your current capabilities.
Improve Flexibility and Mobility
Gentle range-of-motion exercises
Soft tissue work (e.g., manual therapy, massage, cupping, dry needling) to reduce stiffness and pain.
Incorporate dynamic stretches and joint mobility exercises to restore the full range of motion.
Ensure proper warm-up and cool-down routines to prepare your body for activity.
Rebuild Strength and Stability
Isometric strengthening to activate muscles without strain.
Progressing to low-impact exercises to strengthen the injured area.
Focus on functional movements that mimic the actions in your sport (e.g., squats for runners or overhead presses for tennis players).
Gradual Return to Load and Intensity
Progressive loading exercises to gradually increase the demands on your body. (e.g., resistance bands, bodyweight movements).
Sport-specific functional training (e.g., jumping mechanics, agility drills).
Balance and stability work (e.g., single-leg exercises, BOSU ball drills).
Address Mental Readiness
Fear of re-injury is common. Visualisation techniques, mindfulness, and building confidence in your rehab progress is so important!
Work closely with your physiotherapist and coach to ease back into competition mentally and physically.
Sport-Specific Conditioning
Sport-specific drills with aim is to achieve at least 85% strength symmetry before returning to sport.
Gradual increase in speed, agility, and endurance.
Ongoing prehab exercises to maintain strength and prevent future injuries.
Injury Prevention Strategies
Address any imbalances with targeted sport specific evidence-based programs (eg FIFA 11+, a warm up routine proven to reduce football injuries).
Learn proper technique and mechanics to reduce the risk of future injuries.
Signs You’re Ready to Return to Sport
Ask yourself these important questions before you jump back in:
1️⃣ Are you still feeling pain or swelling after training?
2️⃣ Can you move freely with full range of motion?
3️⃣ Are you at 85% strength symmetry between both sides?
If you answered YES to all three, you’re ready to GO!! But if not, don’t rush it—give your body the time it needs to recover fully and follow your treatment plan!!
Common Mistakes to Avoid When Returning to Sport
🚫 Skipping rehab exercises once pain subsides. Strength and mobility work are crucial for long-term recovery.
🚫 Rushing back too soon without proper progressions. A gradual return prevents setbacks.
🚫 Ignoring warning signs like persistent swelling or discomfort. Listen to your body and adjust as needed.
Frequently Asked Questions
Q: How long does it take to return to sport after an injury?
Recovery times are unique to each person and depend on factors like the injury’s severity, the type of sport, and your overall health. Minor injuries might heal in 2–6 weeks, while more complex ones could take a number of months. To get a clear picture and a tailored plan, it’s best to book an assessment so we can support your journey back to sport.
Q: Can I return to sport if I still feel some discomfort?
It depends on the type of discomfort. Mild soreness during rehab exercises is often ok and part of the healing process, but persistent pain and/or swelling during activity is a signal to pause and reassess. Checking in with your physiotherapist and following your treatment plan is important for maintaining progressing and avoiding set backs.
Q: How do I prevent re-injury?
Preventing re-injury starts with focusing on proper technique, pacing yourself with gradual load progression, and including strength, flexibility and agility exercises in your routine.
How Physiotherapy Helps in Returning to Sport
At Kaylana Wellness Collective, we’re dedicated to providing care that’s truly tailored to you. Here’s how we’re different:
Personalised Rehab Plans – Every rehab journey is unique, focusing on your specific goals and challenges.
Holistic Recovery – We go beyond pain relief to restore strength, mobility, stability, and endurance for long-term results.
Sport-Specific Expertise – For athletes, we integrate sport specific drills to optimise performance and reduce re-injury.
Compassionate Care – You’ll feel supported, heard, and empowered every step of the way.
Evidence-Based Approach – We pride ourselves on staying up to date on research and are data driven!
Let’s work together to get you moving confidently again. Read more here about our Sports Physiotherapy Offerings Here
Disclaimer: The information provided in this blog is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified physiotherapist, doctor, or healthcare provider before beginning any rehabilitation program or returning to sport after an injury.