Getting back into sports? Don’t make this mistake

With the World Cup drawing huge crowds, it’s easy to feel inspired to get back into the game yourself. But before you lace up your sneakers or hit the field, there’s one mistake many people make – and it can quickly lead to injury.

Many don’t realize the body loses sport-specific strength and coordination over time. Even if you’ve stayed active, jumping right back in too quickly puts extra strain on muscles and joints that aren’t ready.

How do you begin playing sports again without getting hurt?

Professional athletes vying for the championship have spent years preparing their bodies for this moment. After time away, your body needs that same kind of preparation – just at a slower, more gradual pace.

“If you’ve taken a prolonged break from a sport that you love, a good place to start is by ramping up your cardiovascular fitness,” says Dr. Paul Metzger, an orthopedic surgeon at Advocate Health Care. “As you return to play, make sure that you read your body and take rest breaks when needed. You can still be active and in shape, but there are safe ways to do it.”

Building cardiovascular fitness doesn’t have to be complicated. Walking, light jogging, biking or swimming are all effective ways to ease your body back into activity.

It also helps to start with light drills before jumping into full gameplay. Light weights, stretching or yoga can help rebuild strength and improve flexibility, which can go a long way in preventing injury.

What to do if you get hurt

Many people blame their age for aches and pains when they start playing again, but injuries, especially knee injuries, can happen easier than many people realize. One of the more common injuries? A torn anterior cruciate ligament (ACL).

“A common misconception is that an ACL tear is a contact injury that requires you to get tackled or hit,” says Dr. Metzger. “However, ACL tears are more commonly a non-contact, twisting injury.”

That’s why easing back into sports gradually is so important. If you do develop knee pain or think you have an injury, talking to a doctor is crucial.

“If you wait too long, it can lead to further injury to the knee, and even arthritis,” adds Dr. Metzger.

Returning to sports too quickly without proper conditioning is one of the most common reasons people get hurt. Rebuilding your skill before you start playing again makes a big difference in avoiding setbacks.

Are you trying to find a doctor? Find one in Illinois or Wisconsin.