Timing criteria for sports injury recovery training

When can you start recovery training after a sports injury? There is no unified standard answer for "X days after injury". The core judgment criteria are "no pain triggers, basically symmetrical functions, and load tolerance up to standard" that meet the three dimensions at the same time. Rest duration and swelling subsidence are only reference items and cannot be used as the only basis for starting training.

Oh, by the way, don’t take “swelling reduction” as a sign of recovery. I met a girl who ran a marathon before. The sprained ankle disappeared after three days and the swelling went away. She thought she was fine and went to run 10 kilometers. As a result, the ligament was slightly torn and did not grow properly, and she became chronically unstable when running. It took more than three months to adjust before she dared to run on the track.

First let’s talk about the “no pain trigger” that everyone can best judge: It doesn’t mean that there is no feeling at all in the injured area, it means that the acute sharp pain, stinging pain, and pulling pain have completely disappeared. You press the injured area with your fingers. There is only slight soreness and swelling, but no pain that you subconsciously avoid as soon as you press it. ； Even after completing basic movements such as daily walking and going up and down stairs, there will be no lagging discomfort - for example, if the injured area is still throbbing and aching after two hours of doing it, then it is definitely not to the level where you can practice it.

It's not enough that it doesn't hurt. I have seen too many friends with sprained feet. They no longer feel any pain when walking, but twist again when running. The essence is that the second dimension is not up to standard: the functions are basically symmetrical. To put it bluntly, the range of motion, strength, and balance of the injured side are no more than 20% different from the uninjured healthy side. For example, if a person with a knee injury can stand steady on one leg for 40 seconds on the unaffected side, then he or she will pass if he or she can stand on the injured side for more than 30 seconds without shaking. If he or she is swaying after standing for 10 seconds, it means that the surrounding muscle strength has not returned yet. If he rushes into running and jumping at this time, the probability of secondary injury can exceed 60%.

The third dimension "load tolerance" is the most easily overlooked. This standard is actually directly linked to the sport you want to return to: if you usually only take a walk, then it is enough to be able to walk one kilometer normally without pain.； If you want to go back to playing competitive sports such as badminton and basketball, you must first be able to complete special movements such as single-leg jumping, running back and forth, and changing direction. After completing the exercise, the injury will not become more swollen and painful for 24 hours before you can really return to training. This principle is actually the same as building a road. Once the asphalt on the surface has dried (the swelling has gone away and the pain is gone), you can only walk on it. Whether you can drive cars or large trucks, you have to measure the pressure layer by layer. If you get on a heavy truck directly, you will definitely get a hole.

Speaking of this, someone must ask, are all the timetables on the Internet about "7 days for sprained foot recovery" and "3 months after surgery to return to the court" all made up? In fact, regarding the timing of recovery, there have always been two representative views in the industry, and there is no absolute right or wrong: Traditional orthopedics prefers "fully immobilized before moving". For example, after fractures and complete ligament ruptures, they should be immobilized for 4-6 weeks to prevent the tissue that has not yet grown from being pulled. ； The sports rehabilitation circle now advocates "starting pain-free activities as soon as possible after the acute inflammation period", such as doing muscle isometric contractions 24 hours after surgery to avoid muscle atrophy and joint adhesions. I have been exposed to so many cases, and the starting point of both statements is good, but they are applicable to different situations: complete ligament rupture, comminuted fracture, and early movement will definitely cause secondary injuries. ； However, if it is just a mild muscle strain or a first-degree ankle sprain, lying down for a week will make the joint flexibility decrease faster and slow down the recovery progress.

When I evaluate enthusiasts myself, I will also add an "emotional indicator" privately - that is, when you mention resumption of training, you will not subconsciously protect the injured area. If you feel anxious at the thought of running or jumping, even if you meet all three physical standards, it is recommended to wait for two more days. Psychological fear will deform your movements and is also an important cause of secondary injuries. Many people do not notice this.

In fact, this criterion is to put it bluntly: don’t compare yourself with others, and don’t follow the recovery timetable on the Internet. A 20-year-old boy with a mild muscle strain can resume training in a week, while a 60-year-old aunt with the same injury may have to recover for a month. Individual differences are huge. Talk to your body more. It is normal to feel sore and swollen from time to time during exercise. If you feel sharp pain, stop immediately. If you are really unsure, it is really cost-effective to spend hundreds of dollars to find a professional rehabilitation practitioner for an evaluation. The recovery time you can save compared to trying blindly on your own is really cost-effective.