Author:
Gergely Csabai
Despite its numerous benefits, unfortunately, the risk of injuries is also a part of an active lifestyle. While minor injuries like muscle strains or sprains can heal quickly, more serious injuries, such as an anterior cruciate ligament tear or an Achilles tendon rupture, present a more significant challenge. The question is, how can recovery be achieved most effectively, and what helps ensure complete healing to prevent relapses?
1. Anterior Cruciate Ligament Tear: One of the Most Severe Injuries
An ACL tear is one of the most common yet serious injuries, especially in contact sports such as football, basketball, handball, or futsal, where sudden changes of direction, jumps, or slips occur. When a knee ligament injury occurs, joint stability is lost, leading to immediate pain, swelling, and reduced mobility.
Recovery
The complete recovery from an ACL tear can take as long as 6-12 months. In most cases, surgery is required to repair the ligament, followed by a thorough rehabilitation process. Physical therapy plays a key role in this process, as a well-structured training plan not only strengthens the knee muscles but also helps restore the joint's range of motion.
During recovery, gradual loading is important because excessive strain can lead to setbacks. According to a study from 2020, slow but continuous progress is essential for successful recovery, with particular focus on knee stabilisation and proper muscle control.
Prevention
Preventing an ACL injury is essential, emphasising regular strength training with a focus on the thigh and hip muscles. Those who develop their muscle strength and stability have a lower risk of such injuries. It is also advisable to incorporate directional changes, jumps, as well as proper stretching and warm-up in training to minimise injury risk.
2. Achilles Tendon Rupture: The Danger of Explosive Movements
An Achilles tendon rupture often occurs due to sudden, explosive movements, such as running, jumping, or sudden takeoff. This injury is mainly common among middle-aged athletes who exercise less regularly but expose themselves to significant force.
Recovery
Treatment of an Achilles tendon rupture can be done with two main methods: surgery or conservative therapy. The choice depends on the severity of the specific injury. Complete recovery in both cases is lengthy, requiring as much as 6-9 months, as the regeneration of the Achilles tendon is a slow process. During rehabilitation, elasticity and strength of the tendon must be gradually regained, requiring special physiotherapy and strengthening exercises.
Strengthening the foot and calf is particularly important during this period. In the weeks following the injury, ankle braces or orthotics are often used to reintroduce loading gradually.
Prevention
Achilles tendon injuries can be prevented by regularly strengthening and stretching the calf muscles, as well as gradually introducing explosive movements like sprints or jumps. Proper warm-up is crucial, especially for runners, as preparing the tendons for load is essential.
3. Shoulder Dislocation: Instability and Chronic Problems
Shoulder dislocation is another common sports injury, particularly in contact sports (such as wrestling, basketball, or ice hockey). This involves the upper arm bone being displaced, followed by immediate pain and restricted movement. If not properly treated, it can lead to chronic instability.
Recovery
The treatment of shoulder dislocation primarily depends on the degree of instability. In acute cases, conservative therapy is used after replacing the shoulder, involving rest followed by gradual rehabilitation. More severe cases, particularly recurring dislocations, may require surgery.
During rehabilitation, strengthening the shoulder muscles, such as developing the rotator cuff muscles, is essential, as they ensure the stability of the shoulder. Full recovery can take 3-6 months, and physiotherapy is crucial to restore the shoulder's full range of motion and strength.
Prevention
The key to preventing shoulder injuries is strengthening the muscles that stabilise the shoulder. Additionally, proper technique and learning the correct form of movements reduce the risk, especially in sports requiring significant force. Maintaining shoulder mobility and flexibility is also important in injury prevention.
How to Promote a Fast and Complete Recovery?
One of the most important steps in recovering from sports injuries is following an appropriate rehabilitation plan. A combination of physiotherapy, therapeutic exercise, rest, and gradual loading ensures that the injured body part regains its original function and strength. Medical treatment should always be conducted under expert supervision, as premature return can result in setbacks.
Alongside physical recovery, mental recovery is equally important. The post-injury period can be a significant source of stress, as daily routines change, training sessions may be missed, and this can cause emotional pressure. A positive attitude and patience can help get through difficult times. It is important that the athlete does not feel alone in this situation, so it is good if they have the opportunity to discuss their feelings with either a professional, close friends, or teammates.
Mentally prepared and balanced individuals find it easier to face the challenges of rehabilitation, which ultimately contributes to complete recovery.
We also asked expert partners in the field, Roland Szentjobbi, founder of PlayersLife, and Dávid Pék, sports psychologist.
Expert Answers
B.S.: How frequently do you encounter ACL injuries?
SZ.R.: Fortunately, this is not a frequently occurring type of injury with us. In my work with the ice hockey team, I have dealt with “fresh” ACL injuries, and I have had several hobby athlete clients whose knee instability was traced back to a previous ACL tear. Although the two cases are the same, they still require different approaches.
B.S.: What does the length of recovery depend on, and how frequently are physiotherapy sessions needed for full recovery?
SZ.R.: Recovery from an ACL tear is very complex. One must consider tissue healing, medical advice, and the mental and physical state of the injured athlete. According to protocol, a minimum of 6 months of rehabilitation is required for return to play, but it has been proven that the risk of re-injury is much higher at this point than if players return in the 9th month or even later.
Recovery is positively influenced if the injured participant has participated in physiotherapy before surgery, and if post-surgery, they participate sufficiently regularly and adhere to the rehabilitation protocol. The ideal frequency is 2-3 times a week in person, but performing the pre-discussed, learned tasks at home on other days is also necessary.
To avoid re-injury, it is worthwhile to continue rehabilitation even after returning to play.
B.S.: Can an athlete return 100% after these injuries?
SZ.R.: Returning 100% depends on several factors, but it is certainly possible. If the rehabilitation exercise program was completed with adequate quality and duration, and the athlete achieved the necessary muscle strength, stability, balance, and met the return-to-play criteria, then they are physically ready.
I would like to emphasise the importance of the psychological factor! If the injured limb meets the necessary criteria in objective measurements, but the player doesn't feel stable or fears re-injury, then recovery cannot be considered 100%. If our support is 'not enough,' and the player desires, involving a sports psychologist may provide a solution.
Rehabilitation is a long and complex task that requires great perseverance and patience, but the invested time and work bear fruit. For any condition, illness, or injury, but especially for ACL injuries, it is especially true that, as physiotherapists, we treat the person, not just the injury.
B.S.: How does an athlete process the fact that they won't be able to perform as well as before their injury?
P.D.: If an athlete suffers such a serious injury that leads to permanent and irreversible performance degradation, unfortunately, this likely marks the end of their athletic career. This is why it's important for athletes to have a Plan B alongside their chosen sport. Don't start thinking about what to do next only when this happens. Having a Plan B, whether it's further education, entrepreneurship, investment, etc., can be nurtured alongside a professional career with varying amounts of energy, depending on individual choices. Another option is for athletes returning from injury to continue their athletic career in lower classes, at lower levels, but even in this case, goal recalibration and possibly more time spent nurturing the Plan B are necessary.
Nowadays, luckily, most injuries can be returned to the same level of performance. However, the player must be prepared for long rehabilitation, the associated pain, and the feeling of temporary diminished value and loneliness. A supportive environment is very important in this case: the presence and role of family, friends, and teammates is crucial. Furthermore, until the return, there's an opportunity to focus on other things that the athlete usually doesn't have time for during the competitive season (new hobbies, learning new skills, etc.).
It is important to understand that physical and mental recovery do not occur simultaneously. Sometimes one progresses faster than the other. The trauma caused by the injury must first be processed on a mental level. Later, if the player fears going back on the field or is afraid of re-injury, it's worth seeking help from a sports psychologist. It is crucial to be aware of the rehabilitation process as interim successes motivate the injured athlete. The competitive spirit needs to be fulfilled even during rehabilitation.
B.S.: How much does inadequate mental preparation contribute to injury?
P.D.: Inadequate mental preparation increases the occurrence of injuries. As much as we'd like to avoid it, injury is also part of sports. It is important to accept this because someone who fears injury will likely end up getting injured. After all, focus and concentration are not directed to the right place during exercise. Acceptance doesn’t mean waiting to get hurt. It’s much more about doing everything possible to stay healthy, engaging in preventive exercises, mobilising, striving to recharge mentally, and if the injury does occur, commencing the necessary rehabilitation and eventually returning to the field.
The focus and concentration mentioned earlier protect us from many injuries, and these areas can be developed if needed. Nowadays, there are many methods and techniques for these as well. Mental preparation also involves being aware of my abilities and tasks, knowing what I want to achieve in today's competition. Preparation also includes being conscious, paying attention to my body signals, thoughts, and using self-regulatory techniques to reduce anxiety levels if needed. A sports psychology expert can provide significant help in compiling a mental preparation plan.
Closing Thoughts
In sports, injuries pose significant challenges, but with proper treatment and rehabilitation, full recovery is possible. The most important thing is to be patient, follow expert advice, and do everything to gradually regain mobility and strength during the rehabilitation process.
Proper strengthening, stretching, and the correct application of technique also play crucial roles in the prevention of injuries. This caution and awareness help to return to sport and enjoy the benefits of an active lifestyle.
Sources:
https://www.iwi.hu/blog/fitnesz/sportserulesek
