Getting Back in the Game: A Sports Medicine Doctor's Guide to Safe Training

Lancaster, Ca.- As the weather gets warmer and more people spend time outdoors and participating in sports activities, many of us will become more active but also worry about getting injured after time away from exercise.

Kaiser Permanente Antelope Valley Sports Medicine physician Dr. Agnes Vasco shares expert advice on safely returning to physical activity.

Start Slow and Build Gradually

“The most important thing to remember when getting back into activity is to take it slowly,” says Dr. Vasco. “Have a gradual, but consistent routine, and listen to your body.”

This measured approach allows your muscles, joints and cardiovascular system to adapt safely to increased demands. Dr. Vasco emphasizes that patience pays off: “Give your body time to recover between workouts if needed. Starting slowly now prevents setbacks later.”

Avoid Common Comeback Mistakes

Many people experience a frustrating cycle of enthusiasm followed by injury. “They often overdo it when they return to activity,” Dr. Vasco explains. “They then end up getting re-injured and get into a vicious cycle.”

Another common oversight involves proper preparation.  Dr. Vasco said. “People forget the simple things, such as an active warm-up prior to activity, cool down, and a stretching routine after activity,” she notes. “These steps significantly reduce injury risk and improve performance.”

What makes an effective warm-up?

“An active warm-up consists of similar movements as what is involved in their exercise or sport with gentle, dynamic movements and exercises that increase body temperature, heart rate and blood flow,” Dr. Vasco explains. “This prepares the body for the demands of the upcoming activity, but at a much less intense level.”

Finding the Right Balance

Knowing when to push and when to rest can be challenging,” Dr. Vasco notes. “Often, when we are doing the actual activity, we feel great,” she said. “It’s not until later that day or the next day that the inflammation and soreness can set in. This delayed response makes it especially important to pace yourself initially.”

Dr. Vasco offers a simple guideline: “Mild soreness is expected, but pain is not,” she explained.  She recommends adjusting your intensity based on how you feel after each workout and the following day.

Recovery days are equally important,” Dr. Vasco noted. “Don't forget the importance of a recovery day or two,” she advised. “Warm-up and stretching, however, is still important on recovery days. Also, proper hydration is key to performance, recovery and flushing of the byproducts of muscle breakdown produced during exercise.”

Take Action:

• Start with shorter, less intense versions of your chosen activity.

• Incorporate proper warm-up and cool-down routines.

• Stay well-hydrated before, during and after exercise.

• Schedule recovery days between workouts.

• Monitor how you feel 24-48 hours after activity.

• Increase intensity gradually based on your body’s response.

To learn more about sports medicine services or to schedule an appointment with a Kaiser Permanente specialist, members can visit kp.org or call 1-833-574-2273.