-
Step 1
Rest the injured area so it can heal. If you begin rehabilitation too soon, you can make the injury worse than it was in the beginning.
-
Step 2
Apply ice to the injured area for the first 24 to 48 hours to minimize swelling of the area. The less the area swells at first, the less time it will take you to fully return to football.
-
Step 3
Wrap the injured area or wear a brace while the injury heals and during the rehabilitation process. This will give the injured area extra support.
-
Step 4
Elevate the injured area any time you notice swelling. This will help to decrease the swelling and allow you to continue your rehabilitation program.
-
Step 5
Stretch the injured area to maintain normal use and flexibility. Stretching is a form of gentle exercise that helps to keep your muscles limber so it will be easier for you to return to normal activities faster.
-
Step 6
Begin a weight training program. Start off with light weights and work your way up to the weight you were lifting before your injury.
-
Step 7
Start practicing football again. Start off with basic drills and slowly return to your former training schedule. Remember that even though the injury feels better, it will take a long time to heal.
