Top 5 Mistakes People Make When Returning to Sport Post Injury or When Rehabbing (From a Chiropractor’s Perspective)
- Dr. Nicole Ballantyne
- May 22
- 2 min read
Returning to sport post-injury or rehabbing an injury is a great stepping stone—but it’s also a time when your body is most vulnerable to injury if you’re not careful. As a chiropractor, I see it all the time: new gym-goers or returning athletes pushing hard with great intentions… only to end up in my office with back pain, joint issues, or muscular strains.
Here are the top five mistakes I see people make when they start a rehab program or return to sport—and how you can avoid them to stay strong, safe, and consistent.
1. Skipping the Warm-Up
Why it matters: Diving into exercise without a proper warm-up puts cold, tight muscles and joints at greater risk for strain or injury. Your body needs time to prepare for movement, especially if you’ve been sitting or inactive during the day.
Chiropractic Insight: A dynamic warm-up increases blood flow, loosens joints, and activates your nervous system. Try leg swings, hip circles, shoulder rolls, or brisk walking for 5–10 minutes before strength training or cardio.
2. Prioritizing Heavy Weights Over Proper Form
Why it matters: Poor form leads to poor outcomes. Lifting too heavy too soon often compromises your posture—setting the stage for injury.
Chiropractic Insight: I always tell patients: “Form first, load later.” Start with bodyweight or light resistance to build neuromuscular control. Proper alignment protects your spine, shoulders, and knees long-term.
3. Neglecting Mobility Work
Why it matters: Stiff joints and tight muscles limit your range of motion, which can lead to compensations (like arching your back or overloading your knees). Over time, this causes wear and tear on the body.
Chiropractic Insight: Mobility and flexibility are foundational to safe, effective movement. Incorporate 5–10 minutes of mobility drills—like thoracic openers, hip stretches, or foam rolling—into your warm-up and cool-down.
4. Overtraining: Too Much, Too Soon
Why it matters: The body needs time to adapt to new stressors. Jumping into 6-day-a-week workouts right away may lead to fatigue, burnout, or injury.
Chiropractic Insight: Gradual progression is key. I recommend starting with 2–3 sessions a week, allowing time for rest and recovery. Your muscles grow stronger when they’re not under constant strain.
5. Ignoring Pain or Warning Signs
Why it matters: No pain, no gain? Not true. Pain is your body’s signal that something needs attention—whether it’s inflammation, poor form, or overuse.
Chiropractic Insight: Sharp, persistent, or localized pain should never be ignored. If your body is sending a message, listen to it. Early intervention can prevent small issues from becoming chronic injuries.
Final Thoughts: Your Chiropractor Is a Key Player in Your Fitness Team
Whether you're just starting out or getting back into exercise/sport, remember that fitness and physical health go hand in hand. Chiropractors are uniquely trained to assess joints, mobility, and muscle function to help you move better and stay pain-free.
If you’re not sure where to start—or want to ensure your body is ready for training—book a chiropractic assessment. Together, we can create a plan that supports your goals and protects your body.
Stay moving. Stay well.
Dr. Nicole Ballantyne
📅 Book your appointment today!
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