There is nothing more devestating to an athlete than sustaining an injury that prevents you from playing your chosen sport. However, an injury does not have to mean the end of a career, even if you are not able to finish out the season. The focus should be on restoring performance after injury so that you can compete in the next season. However, all of this must be done without causing the injury to become worse.
There are several things you can do to restore performance after injury. One big thing that helps most injuries is joint mobility training. This type of training will improve the flexibility of joints and coordination. Since most sports injuries involve a joint, joint mobility training is usually a must for resotring performance after injury.
Joint mobility training focuses on rotations of the joints. Remember, however, that you cannot push yourself too hard. Otherwise you could reinjure yourself and make matters much worse and harder to repair. You only move until you feel pain, then stop. This reduces tension in and around the joints, restoring lost mobility.
Once you have regained mobility and coordination from your injury, you are ready to start restoring performance. Restoring performance is much like starting from scratch in your training. You have to start out slowly and gradually increase the intensity of your work outs. Again, be careful not to overdo it, or you could cause further injury and be out of the game forever. Remember when you first started training for your chosen sport? This is where you must begin now. Do not forget that once an area is injured it is more easily injured in the future. You need to be very careful in your training to build up the affected area to prevent reinjury.
As your body heals and you slowly get back into the physical condition you were in before your injury, you will be able to increase the intensity of your work outs and increase performance. Strength training is vitally important to this process, as you need to rebuild the muscle tone you have lost as a result of your injury. However, aerobic exercise should not be neglected either. You should start out with one hundred fifty minutes of aerobic exercise and one hundred fifty minutes of anerobic exercise each week. You can gradually increase this until you get to the recommended three hundred minutes of each type of exercise each week.
Dietary supplements can further increase your ability to restore performance after injury. Glucosomine and chondroiton supplements will help improve joint and bone health to help heal your injury faster, as well as prevent future injuries to that location. Protein shakes and supplements can help increase muscle mass and strength, which can also further prevent injury.