Injury ke baad log do camps me divide ho jaate hain – ek jo permanently give-up kar dete hain, aur ek jo “old level pe turant wapas” aane ki koshish me fir se hurt ho jaate hain. Dono extremes se bachna padta hai.
Sabse pehle, acute phase me doctor/physio ka clear diagnosis aur guideline important hai. Jab wo “now you can start light activity” bole, to iska matlab ye nahi ki next day heavy squats ya long run allowed hai.
Return plan me 3 steps socho:
- Range of motion wapas lao – joint freely move kare, fear kam ho.
- Basic strength rebuild – targeted physio exercises, light resistance.
- Gradual load – old sport ya gym routine ka light, modified version.
Pain scale guide ho sakta hai. Mild discomfort acceptable hai, lekin sharp, increasing pain ya swelling red flag hai. “No pain no gain” yahan bilkul apply nahi hota.
Supportive gear (brace, tape, shoes) physio/doctor ke suggestion se use kar sakte ho, but unpe permanently depend mat ho – aim underlying strength aur control improve karna hai.
Patience yahan progress ka main ingredient hai. Thoda slow wapas aana eventually faster hota hai compared to baar-baar re-injury cycle.
