Sports

Sportspeople

I operate on a lot of sportsmen and women. Some professional, but mostly high–end very keen amateurs or recreational sportspeople - keen cyclists, footballers, martial arts, tennis, and of course golf.

The same questions always come up –

When can I get back to training?
Can I do any harm if I go back too early?
Can I use weights –and if so when? 
Will there be any long term restrictions on what I can and can’t do in the future?

The last two are the easiest to answer –

Getting back - I reckon 10 – 12 days before going back to the gym. Start slowly, and avoid ‘impact’ stuff like jogging.

Going back too early - you have to be sensible and treat this as a sports injury. Your body needs time to repair itself, and will tell you when it is ready. Start slowly, and avoid ‘impact’ stuff like jogging. If you listen to your body you won’t do any harm. Start gently – and IF IT HURTS - DON”T DO IT!. It is almost impossible to ‘spoil’ the repair.

Gentle rowing, cycling and cross trainers are ok. Swimming is ok but, surprisingly, may be the most uncomfortable exercise initially, because of the amount of stress placed on the muscles around the groin in both freestyle and breast-stroke.

Can I use weights . Using weights is fine but only after 3 weeks. Start with about 2/3 of usual weight and build up slowly. Clearly upper body exercises are a bit easier than leg work, such as squats.

Long term restrictions – essentially none. You should eventually be able to return to full 100% activity – probably by 3 months.