The physical nature of sports will come with the unfortunate reality of injuries. While not all injuries are season-ending or egregiously painful, any injury will affect an athlete's performance or ability to play. So what happens when you have an injury that just keeps dragging on? What steps can be taken to keep you in peak performance regardless of status? 

The NCAA and other outside organizations have some guidelines and recommendations for any college athlete to aid in the process of a lingering minor injury, and the NCAA Sport Science Institute offers insight on the ailments that commonly affect college athletes. On top of this, the Sport Science Institute is the arm of the NCAA that oversees drug use, trans athletes, and mental health. Using primarily their insight, we can paint a better image of how to manage pain and avoid aggravating an injury further. 

Keep prepared in the off season

The sports medicine handbook provided by the NCAA notes that preparedness throughout the season and offseason can be key to ensuring your injury doesn't continue further. This means conditioning, playing pickup games, and staying active so that your body can acclimate properly no matter the strain of performance. Preparation for a season is more of a preventative means however, staying active as an athlete can be difficult when hanging onto an injury. 

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Continue to stretch and exercise even if pain subsides

Injuries will come with pain that hopefully subsides over time, but even after your pain ends, you should continue to stretch the area and exercise around it. Stretching the affected area before a workout and  throughout the day can prepare the injured area for exercise-induced stress and should benefit the overall healing process. 

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Use the multisport model 

Playing and training for the same sport year round will use the same muscle groups in the same manner. If you're dealing with a lingering injury, try to switch up the sport you're playing for exercise and training. For example, if you're a distance runner dealing with knee pain, try cardio workouts in the pool to stay in shape. The switch may help you change up your approach in the muscle groupings to give the injured area more time to be less stressed and aggravated overall. This can also enhance your overall play, as it may spark creative flow and new approaches to your game. 

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Rest when needed

It is no secret that resting is a priority to healing any ailment, but many athletes may not take the proper time needed to get the much needed rest of any injury. Overworking can further your injury while taking the rest that is necessary for you to heal can help immeasurably. Don't be afraid of rest–there is such a thing as too much rest but making sure you're healed up before the next workout session can alleviate some aches and pains associated with injury. 

If you're worsening or not certain, see a doctor

There are some minor injuries that might not heal properly, or may worsen with certain stressors. If there's continued swelling, developing pain, or any symptoms you're unfamiliar with, contact a physician to fully examine the issue. An athlete will not have the same expertise as the doctor, and while it may be their body, a trained professional will be much better at assessing and prescribing proper treatments for any given injury. This can get you back into competition faster and healthier overall if the minor injury is something treatable through physical therapy, medication, or any combination of treatments. 

An injury can make or break any athlete's play, but it doesn't have to affect every aspect of it. Being able to properly treat and heal from a lingering injury can provide extra time to train and live a better life free from pain. Have an idea for a story or a question you need answered? Want to set up an interview with us? Email us at [email protected]

* Originally published on December 14, 2022, by Jenaro DelPrete