It feels like you’ve been waiting for this day forever. You’ve put in hours of time at physical therapy and on your own preparing for this moment. Getting back out there for the first time since recovering from your injury can be a scary but ultimately exciting time! And can be an especially complex experience if you hurt yourself skiing last season.
Whether you’re recovering from an ACL surgery, meniscus surgery, or taking a non-operative route with a knee, ankle, or low back injury, here are my top 5 tips to help you have the most successful first day back that you can!
1. Call it a day when you’re feeling good.
Not pushing it on this first day allows your body and mind to get a sense of where you’re at. If you wait until things start to hurt, it’s hard to know where that line is.
2. It’s okay if you feel sore or achey afterwards.
A good rule of thumb: Anytime you try something new since your injury, it’s common for pain or symptoms to return temporarily. This DOES NOT mean that you’re back at square one, or that you did too much. Pay attention to how long it takes to recover back to your baseline, and that can give you good information on how to progress. Think of your pain or symptoms as a threshold – ideally we want to creep right up to it, but not too far over it to where things really flare up. Starting slow helps keep you from overdoing it!
3. Remember your foundations.
Get OUT of the backseat. Get comfy making quality turns. Don’t be that person bee-lining it down the bunny hill.
4. Give yourself the time and reps to gradually ramp up.
Sorry, but today is not the day to full send it. Today is the day to shake off the cobwebs, build your confidence up, and get the reps your body needs. While you’ve spent the last several months preparing for this moment in regards to your injury, the rest of your body also hasn’t skied since last year or longer! Be patient with yourself.
5. HAVE FUN!
You’ve put in so much work to get here! Don’t overthink it, you’ve got this!
Dr. Jen Reed, physical therapist with Made Strong Physical Therapy & Wellness, has extensive personal and professional experience with ACL rehabilitation. She has personally undergone ACL reconstructive surgery three times, and has worked with a range of weekend warriors to high-level athletes getting back to professional skiing. She understands the recovery experience, mindset challenges, and what truly makes a difference in your physical therapy to not only get back to the activities you love, but feel stronger doing them than before your injury.
Contact Dr. Jen at jennifer@madestrongpt.com.