How long should one pause after an injury before starting training again?
January 9, 2024 | 20,00 EUR | answered by Norbert Sauer
Dear sports medicine specialist,
My name is Claudia Zimmermann and I am reaching out to you because I am unsure about when I can resume my training after an injury. Two weeks ago, I injured my knee while jogging. I have pain while running and also at rest. I have already immobilized and cooled the knee, and I have also been examined by my general practitioner. He advised me to rest the knee and only start exercising again when the pain has completely subsided.
However, I am worried that I may start training too early and worsen the injury. On the other hand, I do not want to take too long of a break, as I do not want to lose my progress in training.
Therefore, my question to you is: How long should I pause after my knee injury before I can resume training? Are there specific signs I should look out for to know when my knee is fully healed? Are there any specific exercises I can do to stabilize my knee and minimize the risk of further injuries?
Thank you in advance for your help and advice.
Sincerely,
Claudia Zimmermann
Dear Mrs. Zimmermann,
Thank you for your inquiry regarding your knee injury and when you can resume your training. First and foremost, it is important that you take the time to properly rest your knee to avoid further damage. It is good that you have already taken measures such as immobilization and cooling and consulted your primary care physician.
It is difficult to give an exact timeframe for how long you should pause before resuming training, as this depends on the type and severity of the injury. Generally, it is recommended to pause at least until the pain has completely subsided and you have no limitations in range of motion. This may take several weeks depending on the injury.
To determine if your knee is fully healed, you should look out for the following signs: pain-free walking and at rest, no swelling or redness, full range of motion of the knee joint, and stable weight-bearing. It is important that you slowly ease back into your training and watch out for warning signs such as pain or instability.
There are also specific exercises you can do to stabilize your knee and minimize the risk of further injuries. These include exercises to strengthen the muscles around the knee, such as leg curls, lunges, or balance training. Incorporating proprioceptive training to improve coordination and stability of the knee joint can also be helpful.
It is advisable to seek advice from a physical therapist who can provide you with specific exercises and rehabilitation tips. Listen to your body and take the time you need to properly heal your knee. Returning to training too soon can lead to long-term issues.
I hope this information helps you and wish you a speedy recovery.
Best regards,
Norbert Sauer
Sports physician
