Wann ist es sicher, nach einer Verletzung wieder Sport zu treiben?

As Charlie Bannigan, erklärt ein Osteopath und Spezialist für Sportverletzungen an der Joy Lane Clinic in Kent, dass die Folgen einer Verletzung oft über das Physische hinausgehen und die psychische Gesundheit einer Person beeinträchtigen können.

“Trying to tell an athlete or sportsperson that they cannot train is difficult, because for one they are used to training and secondly if they don’t train this could lead to them feeling very low. For some, it can lead to Depressionen ”,führen“, sagt er.

The temptation, then, might be to soldier on irrespective – ignoring the pain and attempting to train as you always do. In some cases, you might be able to get away with this. All sportspeople deal with twinges and niggles from time to time, and if you had to wait for your body to function 100% optimally, you likely wouldn’t train at all.

Oftentimes, however, this stoical approach can backfire. Through forcing yourself through strong pain, you risk making a bad situation worse.

“Running through significant pain can result in further damage to an already injured body part – e.g. tendon, muscle, bone,” explains Dr John Rogers, a sports and exercise medicine consultant at the Manchester Institut für Gesundheit und Leistung, operated by HCA Healthcare UK. “It can also result in a significantly greater injury such as Sehnenriss or displacement of a Ermüdungsbruchs.”

Wann man einen Physiotherapeuten aufsuchen sollte

Wie können Sie also die Schwere einer Verletzung einschätzen und wissen, wann es in Ordnung ist, zu Ihrer bevorzugten Sportart zurückzukehren?

Wie Rogers erklärt, gibt es mehrere Faktoren zu berücksichtigen. Erstens, was war der Mechanismus der Verletzung? Wenn es sich um eine akute oder traumatische Verletzung handelt (wie ein Sturz vom Fahrrad oder ein Ball, der das Auge trifft), ist es wichtig, sofort medizinische Hilfe in Anspruch zu nehmen. Die Ausnahme wäre, wenn Sie sich leicht einen Muskel gezerrt haben – in diesem Fall kann es vernünftig sein, die Verletzung zunächst selbst zu behandeln. (Versuchen Sie die ‘POLICE’ Ansatz zur Selbstverwaltung.)

If it’s an overuse injury (often caused by biomechanical factors, poor technique, or a sudden increase in training volume), you’re probably best off seeing a physiotherapist or sports medicine doctor. However, it really depends on your level of pain.

“If it's only very mild pain then the chances are you won't have done anything too serious. If it’s moderate or severe pain (4 or more out of 10) that persists over 12-24 hours then it is more likely that you have a more significant injury,” says Rogers.

Bannigan adds that one basic test is whether you are still able to perform the activity, albeit with mild discomfort.

“If it doesn’t get worse during the activity, then ice the area after each time you train,” he says. “If after two to three weeks there is no improvement in your symptoms then perhaps it’s time to see a qualified expert. A GP is fine but most only have a broad knowledge of musculoskeletal injuries, so it’s best to see a sports osteopath or physiotherapist.”

Im Allgemeinen ist eine schnelle Intervention entscheidend, da eine Verletzung sich in den frühen Stadien mit Behandlung viel schneller lösen sollte als später.

“To use Achillessehnen-Tendinopathie as an example, if it is treated early enough usually two to three sessions should resolve the symptoms,” says Bannigan. “But if it becomes chronic, fibrotic fibres will need to be broken down, which takes longer and sometimes requires anti-inflammatory injections.”

For those who are injured playing football, it’s generally important not to chance it, as many injuries can mask something more serious.

“The most common football injuries we see in our clinics are Knöchelverstauchungen, Oberschenkelverletzungen and groin pain,” says Lucy Macdonald, a physiotherapist who runs the Octopus Clinic in London.

“In all three cases, a bone fracture can be missed if they are not examined thoroughly by an experienced physiotherapist or sports doctor. Once the physiotherapist has ruled this out then they can reassure the patient with a treatment plan. This is an important part of the recovery process and continues until both player and physio are 100% confident in the player’s performance.”

Der Physiotherapeut wird mit Ihnen zusammenarbeiten, um einen Rehabilitationsplan zu erstellen. Dies kann eine Überweisung für diagnostische Tests oder weitere Behandlungen beinhalten, sowie manuelle Therapie zur Schmerzlinderung und Reduzierung von Schwellungen.

Importantly, it will also involve certain exercises designed to strengthen muscles, improve balance and retrain skills. While you may not be able to train as you usually would, you won’t need to ‘rest’ completely either – a physio should be able to recommend alternative types of training alongside exercises for the affected body part.

“For example, an exercise that would be appropriate for many football injuries, once severe injuries have been ruled out, would be standing on one leg with the eyes closed to retrain the body’s positional sense. You can learn more about how to do this safely in diesem Video ”,“, sagt Macdonald.

Above all, the key is to train around the injury. Through keeping going in some capacity, you’ll not only recover more quickly – you’ll also be less prone to stress and frustration, and will maintain your fitness levels.

“For example, if someone has had a shoulder operation and cannot use their arm for four to six weeks, they could still train their legs and one side of the upper body with resistance exercises and do cardio on a stationary bike,” says Bannigan.

Perhaps surprisingly, if you train just one side of the body (as per Bannigan’s example), the other side wird tendenziell auch an Stärke zunehmen. Dieses Phänomen wird als 'kontralaterale Effekte' oder 'Kreuzbildung' bezeichnet und kann Ihnen mehr Anreiz geben, weiterzumachen, wenn Sie eine Gliedmaße verletzt haben.

Was auch immer Sie tun, es ist wichtig, proaktiv im Umgang damit zu sein, was im Allgemeinen bedeutet, einen geeigneten Gesundheitsfachmann aufzusuchen. Physiotherapieübungen können sich etwas mühsam anfühlen und weit entfernt von dem Sport sein, den Sie lieben. Aber das Ziel ist es, Sie so schnell und sicher wie möglich wieder auf den Fußballplatz oder die Laufbahn zu bringen.