Whether you get your dose of endorphins from a long run or bike ride on the trails, weightlifting at the gym or weekly volleyball games in a local league, most Coloradoans are physically active to some degree — especially with our incredible access to the great outdoors.

Though not all active individuals view themselves as “athletes,” those who participate in regular physical activity or exercise — including mountain bikers, skiers, runners, gym-goers, hikers, sports players, dancers and the like — can be labeled as such.

Unfortunately, high activity levels come with increased risk for injury, especially for athletes who might have picked up their sport during the pandemic. According to an article conducted by RunRepeat, exercise was up 88 percent during the pandemic among average athletes who work out one to two times per week. On average, the Centers for Disease Control and Prevention reports there are about 8.6 billion sports and recreation-related injuries per year.

If you are recovering from an injury or just starting to get back into your activity of choice, professional medical help from an orthopaedic specialist or physical therapist can help you get back to doing what you love faster and better than before.

Sports injuries

Those who are active put themselves at risk for sustaining a physical injury at some point. According to information collected by the Insurance Information Institute, general exercise accounted for about 468,000 injuries in 2019 — the most out of any form of exercise. The sports and exercises that followed in the number of annual injuries were bicycling, basketball, football, ATVing and soccer.

Common injuries include shin splints, Achilles tendinitis, iliotibial band syndrome, back pain, carpal tunnel syndrome, joint dislocations, rotator cuff tears, muscle pulls, concussions, meniscus tears, ankle sprains and others. Injuries are often correlated with the type of exercise you perform, which is why when you are in pain, it’s important to seek professional help as soon as possible to find the root of the cause.

If you’re hurt, don’t wait to see if the pain disappears without getting an expert’s opinion. If you try to self-diagnose your injury, you might misdiagnose the exact injury you have which could ultimately worsen your condition. You also likely won’t get the same input or guidance about your body mechanics to ensure the same injury doesn’t occur in the future.

Seek professional assistance

The earlier you can seek professional medical help, the better. It’s best to visit with a physical therapist or orthopaedic specialist at the first onset of pain or weakness, said Ericka Lucas, physical therapist at MRH.

“Early physical therapy intervention can help prevent many types of musculoskeletal pain and dysfunctions,” she said. “Depending on what insurance you have, you may be able to come directly to physical therapy without having to get a referral from another provider. The physical therapist’s job is to find the ‘why’ and to fix the problem — not just treat the symptoms.”

Physical therapists work with patients one-on-one to develop a highly specific treatment program tailored to their needs. Treatment plans will vary based on patient presentation but may include manual therapy, therapeutic exercise, neuromuscular re-education, dry needling, therapeutic taping, tool-assisted myofascial release, cupping, balance training, gait training, posture re-education and activity modification.

“We hope to empower our patients to take ownership of their pain relief strategies and be a part of their progress toward their goals through participating in an individualized home program,” Lucas said. “The ultimate goal of physical therapy is to improve function.”

MRH physical therapists help athletes return to their sport and also assist with any post-concussion or post-surgery rehabilitation. The department has an anti-gravity treadmill that helps to unweight the athlete to address gait abnormalities. It also allows the athlete to gradually progress back to running or their sport of choice much sooner.

“Physical therapy is an essential part to athletes’ return to sport and, just as importantly, in the prevention of future injuries,” Lucas said. “An injury that is not healed or strengthened properly — with the correct joint mechanics and muscle activation or sequencing — will only lead to further problems down the line.”

If the injury gets to the point where surgery is needed, MRH’s partnership with the Steamboat Orthopaedic & Spine Institute (SOSI) allows patients to receive their orthopaedic care locally with some of the best surgeons in the country. From ACL surgeries to full-on knee replacements, specialists ensure to meet with patients to find the best course of action and to minimize recovery time.

Read more about specialties and specific types of surgeries offered at MRH here.

Remember, getting back to where you once were before your injury will take time and dedication. Don’t get frustrated, remain patient and set small, realistic goals. Focus on your form with your physical therapist or orthopaedic surgeon and you’ll bounce back to your routine in no time!

Tips for keeping your mental health in check while injured

Many athletes, no matter their level of competition, gain mental health benefits from being physically active on a daily basis. When they get injured and are forced to rest and recover — sometimes for several weeks or months — these individuals must find other ways to maintain their mental health when endorphins aren’t being released and their routines naturally change. Oftentimes, athletes who suffer an injury will also suffer from anxiety or depression.

If you’re in this situation or someone close to you is, here are some tips for staying mentally sane when you can’t be physically active:

Eat and drink healthier. Chances are, you’ll be less active during this recovery time, so ensure you load up on natural foods such as fruits and vegetables to keep you feeling fresh throughout the healing process.

Stay social. If you typically use your exercise time to connect with others with similar interests, keep those relationships alive either by meeting in person or reaching out digitally. This will help alleviate feelings of depression or loneliness, and oftentimes, these friends can provide you with useful advice and motivation to get through this difficult time.

Focus on your rehab and recovery. This injury isn’t forever, and your body likely needs the time to rest. Use the energy you would be putting into your sport or activity of choice into your rehabilitation. That could include focusing on your prescribed physical therapy exercises or finding activities that are possible to perform with your specific injury.

Understand that it’s normal to feel not OK. Getting sidelined can have an emotional toll on an athlete, whether you like getting a run in every weekend or participate in a competitive adult basketball league. Injuries can result in depression when the healing process is lengthy and stressful. Keep a journal, practice patience, reach out to friends and avoid forming unhealthy habits, such as alcohol consumption or detrimental diet changes, while you’re out of your sport. The help of a therapist or sports psychologist could also prove beneficial.

Remember that it gets better, and with these tips in mind, you’ll be back to your sport better than before!