Returning to Sport: Getting Back to Gymnastics After an Injury

2/21/2025

Dr. Hailey Mendez, PT, DPT, ATC

Have you been away from gymnastics due to an injury? Are you starting to feel better, but unsure if you're ready to return?

Returning to gymnastics after an injury can be tricky. Gymnastics demands a lot from the body, and it’s important to make sure you’re fully prepared to return safely. As a physical therapist who has worked with many gymnasts, there are a few key things we look for when determining if you’re ready to get back into the gym.

1. Are you still feeling pain?

When returning to gymnastics, it’s important to differentiate between pain, soreness, and discomfort. A little soreness or discomfort from the demands of gymnastics is usually normal and expected as your body adjusts to the activity. Ideally, we want our athletes to return to gymnastics without pain. However, some mild pain (below a 4/10 on the pain scale) can be okay during the recovery process as long as we are working on bringing that pain level down.

If the pain worsens or becomes sharp and intense, it’s a sign that you may need to scale back and give your body more time to recover. Also, pay attention to how long the pain lasts. If it lingers for more than 24 hours after exercise, it could indicate that you've pushed too hard, and it’s time to ease up on intensity.

2. Is there still swelling or inflammation?

Swelling and inflammation are signs that the body is still healing. If you experience these symptoms, your body may not yet be ready to handle the demands of gymnastics. At this stage, it’s best to focus on reducing inflammation and allowing the tissue to calm down. Pushing through this phase can potentially make things worse. If you haven't already, consider consulting with a physical therapist to address the underlying causes of your symptoms.

3. Can you jump and land without pain?

Whether you’re recovering from an ankle, back, or shoulder injury, it’s important to be able to jump and land without pain. Gymnastics involves absorbing forces that can be 3 to 20 times your body weight when landing from skills or dismounts! This requires strength, stability, and coordination. A physical therapist can guide you through progressive exercises to ensure your body can safely handle these forces.

4. Do you feel nervous or anxious about returning?

It’s completely normal to feel anxious or uncertain when returning to gymnastics after time away—especially if you’ve been out for weeks or months. Gymnastics, with its complex skills and mental demands, can trigger feelings of fear or self-doubt. But remember, you’re not alone. Everyone from your teammates and coaches to your family and physical therapist are cheering you on and supporting you as you ease back in.

When self-doubt creeps in, consider incorporating breathing exercises, positive affirmations, or mental imagery into your routine. These tools can help calm nerves and keep your mind focused. If you’re unsure about what strategies might work for you, ask your physical therapist for their tips on managing stress and anxiety—there are many options to help you create your own self-care routine!

5. Do you have a gradual plan to return?

Depending on your specific injury, a physical therapist may use advanced tools, like force plates or dynamometers, to measure your readiness. Additionally, a tailored rehabilitation program might be designed to help you gradually build up your strength and return to gymnastics at the right pace. This can include progressively adding back skills in a way that ensures your body is ready.

A physical therapist who understands gymnastics can help you determine the best approach for your return, focusing on which skills to introduce first, so you don’t risk re-injury.

You’ve worked hard to get back to gymnastics. You’ve earned this!

Returning to sport after an injury can be a challenging journey, but you’re ready. Whether it’s mental preparation, physical readiness, or a combination of both, you have the support of your clinic, your coaches, and your teammates every step of the way. We’re so excited to watch you get back out there!