Short answer: Return to training is decided by criteria, not the calendar: pain-free full range of motion, at least about 90% strength compared with the uninjured side, and pain-free sport-specific movements. Returning before these are met clearly raises re-injury risk.
Why "the pain is gone" is not enough
Pain can fade before tissue has healed; strength and balance recover more slowly. Loading during that gap causes re-injury in the same spot.
Staged return
- Protect and move: swelling control, pain-free motion
- Strength and balance: compared with the other side
- Sport-specific movement: running, jumping, changing direction
- Controlled training: low intensity
- Full return: when criteria are met
Common mistakes
- Returning with a brace or tape as a substitute for rehab
- Training only the injured area, ignoring hips and trunk
- Stopping exercises once pain ends
