By Troy M. Smurawa, MD | Contributor
Whenever athletes take a significant break from training, such as during recovery from an injury, it’s essential to take necessary precautions for a safe return to play. Athletes of all ages experienced an unusual situation when spring sports seasons were abruptly shortened due to social distancing efforts aimed at curbing the spread of coronavirus disease 2019 (COVID-19).
As sports leagues begin to resume operations, many athletes are preparing to get back to their activities. Experts from Children’s Health™ Andrews Institute for Orthopaedics & Sports Medicine offer guidance to ensure a safe transition back to sports.
Understanding the Impact of a Sports Break
While a brief pause in sports can provide much-needed rest and recovery for the body, an extended decrease in physical activity can adversely impact athletic performance. When inactive, the body begins to lose conditioning, resulting in decreased muscle strength, speed, and skill. Dr. Troy Smurawa, Director of Pediatric Sports Medicine at Children’s Health Andrews Institute, highlights that athletes may experience both physical and mental hurdles due to the lack of training and competition during social distancing.
“Many athletes lost motivation or access to the necessary training facilities, many of which were closed,” says Dr. Smurawa.
Physically, this situation influences all three elements of the “training pyramid,” which comprises:
- Force or muscular strength
- Cardiorespiratory endurance
- Speed and skill
All of these elements contribute to an athlete’s overall performance. For example, maintaining both endurance and skill is crucial for consistently pitching strikes throughout a game. Athletes often depend on coaches and trainers to ensure their training is well-rounded; without this support, they may face challenges in maintaining skills associated with one or more components of the pyramid.
As young athletes resume sports and training, they may encounter physical effects such as:
- Reduced endurance
- Difficulty concentrating
- Decreased motivation
- Poor technique
- Weakened strength
- Slower speed
Additionally, athletes might face mental health challenges, including feelings of depression or anxiety. “Many athletes depend on their sport for coping with stress,” notes Dr. Smurawa. Furthermore, being separated from their peers means that athletes miss out on the social benefits of participating in their sport.
Strategies for a Safe Return to Sports
Given these potential challenges, re-entering the world of sports comes with its own set of difficulties. However, athletes can take steps to promote a healthy return to their activities.
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Prepare Mentally.
Athletes should emphasize a positive mindset and motivation as they return to the field. While the excitement of getting back to sports is natural, athletes should also brace themselves for potentially feeling slower or weaker than before—and that’s completely acceptable. This phase is temporary; strength and skills will gradually improve. Acknowledge that it’s not feasible to rush back into training; instead, mentally visualize upcoming plays and skills, focusing on what can be controlled. -
Take Incremental Steps.
Restoring physical abilities must occur gradually, with a careful approach. Jumping ahead too quickly can result in negative outcomes, such as injuries or reaching peak performance too early in the season. Engaging in overly strenuous activity without proper conditioning also raises the risk of acute injuries, like an ACL tear. -
Create a Structured Plan.
Having a detailed plan and training schedule can assist in managing both mental and physical struggles associated with returning to sports after a break. Each training session should be purposeful, and athletes should collaborate with coaches and trainers to devise a return-to-play plan. - Prioritize Nutrition.
As training intensity and frequency increase, athletes should be attentive to nutritional practices that enhance performance and cater to their energy needs. Brittany Wehrle, Performance Dietitian at Children’s Health Andrews Institute Sports Performance powered by EXOS, offers some helpful nutrition tips:
- Adjust energy intake: Athletes who cut back on food portions during reduced training should consider increasing their intake again to meet the demands of returning to more vigorous activity.
- Plan for success: Organize meals and snacks ahead of time to avoid relying on convenience foods or fast food options.
- Stay hydrated: Proper hydration practices should commence well before training begins. A general guideline is to drink between 0.5 to 1 ounce of fluid for each pound of body weight daily—this does not include fluids consumed during exercise. Athletes prone to cramps or excessive sweating may need to include electrolytes in their regimen.
- Collaborate with Your Coach.
Coaches will need to adjust expectations and training schedules as athletes transition back into routine. Athletes may not be as acclimatized to the heat of summer or as prepared for the first day of camp. A gradual reintroduction to training is essential.
“Coaches should recognize that this isn’t a typical athletic experience, so advocating for their athletes will facilitate a smoother transition,” advises Dr. Smurawa.
In general, athletes, coaches, and trainers should anticipate a timeframe of 4 to 6 weeks before athletes return to their previous performance levels, with little to no noticeable improvement during the initial two weeks of training.
ABOUT TROY M. SMURAWA, MD:
Troy M. Smurawa is the Director of Pediatric Sports Medicine at the Children’s Health Andrews Institute for Orthopaedics and Sports Medicine in Plano. Dr. Smurawa was instrumental in developing the Dance Medicine Program at Children’s Health Andrews Institute and is dedicated to helping athletes prevent injuries. He obtained his medical degree from the University of Texas Health Science Center and completed his residency at the University of Wisconsin. Dr. Smurawa enjoys outdoor activities with his wife and three daughters, including hiking, running, and cycling.
