5 Basic Rules of Recovery

Whether you undergo extensive surgery or a simple pulled muscle, the recovery is critical and should not be taken lightly. As much as we want to fast forward to our clearance date, we must be patient and listen to our doctor. Jumping back into things too soon will only set you back further. Here are some basic recovery rules I’ve learned to help stay on the right track and get back to a healthy self.

1. Understand the situation.

Many times athletes will refuse to accept the reality of the situation. Once you understand what happened to your body, you can start to fix the problem. Recognize that you will be in pain and frustrated beyond belief, but do not let it overpower your emotions. Keep perspective on the situation and take it as a small bump in the road.

2. Follow the doctor’s instructions.

Even though some of the doctor’s requests may be tedious, he always knows best. If he says to ice every 20-30 minutes, do it whenever possible. If he says, no physical activity for 2 weeks, do not think about hopping on a treadmill until then. And finally, if he says rehab 3x a week, make sure to find the time. It will pay off in the end.  

3. Listen to your body.

When your doctor allows you to ease back into things, it is more important than ever to listen to your body. Swelling, aching, and bruising are your body’s way of saying to take a break. Grab an ice bag or get treatment from the trainer and try again tomorrow. In order to get better in your sport you must push yourself. However, pushing your body too hard in recovery asks for a re-injury.

4. Learn from the past.

Remember how much you hate sitting on the sidelines. After you are back on the field, continually strengthen your muscles and do post-fitness rehab. Stronger muscles help prevent future injuries. In addition, keep in mind that a healthy but sore body still needs ice after a workout. As much as you hate them, ice baths should be your best friend after a hard day at practice. 

5. Stay positive.

No one wants to be taken out of the game. It is plain and simple. However, injuries will happen. They are part of the package deal when you sign up for a sport. Focus on what you can do which is cheering on your team and making time for rehab. Complaining about the present won’t change the past.

It is always easier said than done. However, following these 5 rules of recovery will help get you back on the field and hopefully avoid future injuries.