Considerations When Returning to Sport

As the weather starts to warm, it is tempting to jump right back into your favorite outdoor sport. But if you are thinking about getting back into the game after a long hiatus, it is wise to consider a few things to return safely, confidently, and joyfully. No matter your background — whether you were a competitive athlete, a lifelong recreational player, or someone rediscovering movement later in life — your comeback can only be rewarding if done safely.

1. Ease In, Don’t Rush

Your enthusiasm is a powerful motivator, but it is important to give your body time to re-adapt. During the inactive seasons, muscles get weaker and tighter. Even if you feel energized to start the game, your body is no longer able to protect you from minor missteps that can turn into an injury. As we age, recovery may take a bit longer, and the risk of injuries can be higher. Start with lower-intensity sessions and gradually build up your strength, endurance, and flexibility.

2. Prioritize Joint Health and Mobility

Our joints naturally change with age, so it is key to support them with mobility work, stretching, and low-impact strength training. Activities like swimming, cycling, walking, tai chi, or Pilates are excellent ways to build fitness while being gentle on the joints to get you ready for your main sport. Resistance training with light weights or resistance bands can also help maintain muscle and bone strength.

3. Balance Is Your Best Friend

Falls and balance-related injuries become more common with age, especially during the quick movements of a sport. However, the good news is that balance is something you can train and improve. Incorporate simple balance exercises into your routine, like standing on one leg, heel-to-toe walking, or practicing yoga. Better balance leads to better confidence, both on and off the court, field, or mat.

4. Revisit Your Recovery Routine

At any age but especially as we get older, rest and recovery are just as important as the workout itself. Allow time for your body to heal and adapt. This means prioritizing quality sleep, staying hydrated, stretching regularly, and avoiding overtraining. Think of recovery as a key part of your progress, not a break from it. 

5. Choose Joy Over Performance

It is natural to compare yourself to the you from last season or before your hiatus, but your value is not measured in personal bests or competition wins. Your goals might look different now, and that is perfectly okay. Focus on enjoying the process, appreciating what your body can do, and celebrating every milestone, no matter how small.

Conclusion

Returning to sport or physical activity is healthy and very rewarding when done safely. There are ways to best prepare yourself for an injury-free transition back into the activity, so take that first step. Warm up, do a bit of strength and balance training, and pick up your gloves, racket, ball, or whatever you like. This season, you can bring your best self to the game.

Need help building a safe, enjoyable return-to-activity plan tailored to your goals and health? Reach out to a physical therapy service to find a partner in your journey— your comeback story is just beginning.

Resource

1. Thompson LV. Skeletal muscle adaptations with age, inactivity, and therapeutic exercise. J Orthop Sports Phys Ther. 2002;32(2):44-57. doi:10.2519/jospt.2002.32.2.44