Coming back from injury is more than “wait six months, then go.” This guide walks through how orthopaedic sports surgeons think about return to sport, so Idaho athletes can get back to snow, trails, fields, and courts with confidence.
Why return to sport is a big deal in Idaho
In and around Boise, sport is part of daily life. People:
- Run the Greenbelt
- Ski at Bogus Basin
- Play pickup soccer and basketball
- Hike, bike, and chase kids on the sidelines
When injury steps in, the first questions are almost always:
“When can I get back?”
“How do I do that without ending up right back here?”
At Catalyst Orthopaedics & Sports Medicine, those questions land with people who genuinely understand. Dr Tracye Lawyer is a former NCAA heptathlon champion and Pac-10 soccer Player of the Year who now specialises in orthopaedic sports medicine and cartilage preservation. Dr Kaitlin Neary is a Division I and professional soccer alum turned foot & ankle orthopaedic surgeon.
They both know what it feels like to live by seasons and race calendars, not just clinic schedules.
For a broader look at the practice itself, Catalyst’s overview on Orthopaedic Sports Medicine in Boise & Meridian explains how the team manages shoulder, knee, hip, foot, and ankle injuries across all activity levels.
How orthopaedic sports surgeons think about “return to sport”
From the outside, return to sport can sound like a date on the calendar.
In reality, surgeons and physiotherapists are looking at a set of boxes that all need to be ticked:
- Tissue healing
- Has the ligament, tendon, bone, or graft had enough time to heal?
- For example, ACL grafts and rotator cuff repairs need months for the tissue to mature before they can tolerate game-level forces.
- Strength & endurance
- Are key muscle groups close to the other side in strength?
- Endurance matters as much as a single maximal effort.
- Range of motion & movement quality
- Can you move through the positions your sport demands without compensation?
- AAOS conditioning programs for the knee, hip, foot/ankle, and shoulder all emphasise restoring motion before pushing intensity.
- Sport-specific control
- Can you cut, land, jump, pivot, or throw in a controlled way at increasing speeds?
- Confidence & readiness
- Do you trust the joint, or are you constantly guarding and bracing?
When all five are trending in the right direction, your surgeon and therapist can start to talk seriously about going back.
How long does it really take?
There is no single answer, but there are typical ranges that most athletes fall into:
- ACL reconstruction:
- Straight-line running often starts around 3–4 months
- Non-contact practice and light cutting closer to 6–9 months
- Full contact / competition often at 9–12+ months, once strength, testing, and confidence line up.
- Meniscal repair / cartilage procedures:
- Walking and daily activities recover earlier
- Impact and pivoting often delayed until 3–6+ months, depending on the procedure and lesion size.
- Rotator cuff repair / shoulder surgery:
- Everyday use often improving by 3–4 months
- Overhead or throwing sports often look more like 6–12 months for full confidence.
- Ankle sprains / foot and ankle surgery:
- Mild sprains may settle in a few weeks
- Recurrent sprains, ligament reconstructions, or complex foot procedures can take several months of progressive loading and balance work.
These are ranges, not promises. Your age, tissue quality, previous injuries, and training base can all shift timelines a little.
For deeper condition-specific details, Catalyst already has ACL-focused articles like “ACL Reconstruction: A Practical Guide for Athletes” and “ACL Surgery in Idaho: Timelines, Bracing, and Return to Sport” on the Media page.
Five questions to answer before you go back to full play
A simple self-check many Catalyst patients use:
- Can you train, at practice intensity, without a flare-up the next day?
- Is your injured side at least 90% as strong as the other side (ideally measured, not guessed)?
- Can you perform sport-specific drills (cuts, jumps, throws) without pain, collapse, or obvious compensation?
- Does your surgeon or physio feel satisfied with your tests, not just your enthusiasm?
- Do you feel ready, not just restless?
If you’re not sure you can honestly say “yes” to most of these, you may be earlier in the process than you think.
Common mistakes athletes make on the road back
Across knees, shoulders, feet, and ankles, the patterns are similar.
1. Chasing the calendar, not the criteria
It’s easy to say, “My teammate was back at six months, so I should be too.”
Problem: different injury pattern, different surgery, different body. Research consistently shows higher re-injury rates when athletes return to pivoting sports too early after major ligament or tendon surgery.
2. Skipping the “boring” parts of rehab
AAOS conditioning programs put a lot of emphasis on:
- Hip and core strength
- Balance and proprioception
- Slow, controlled range-of-motion work
These are the pieces people tend to rush past, yet they’re exactly what protects you at full speed.
3. Treating pain as the only metric
“No pain” doesn’t always mean “ready.” Some athletes feel fine jogging, but their strength symmetry, jump mechanics, or cutting mechanics are still off.
4. Ignoring the mental side
Fear of re-injury, hesitation on landings, and “trust issues” with a joint are normal. Talking about them with your surgeon or therapist is part of the process, not a sign of weakness.
Sport-specific thoughts for Idaho athletes
Runners & hikers
- Watch for pain that comes on at a set distance or builds with downhill work
- A sensible return often uses walk-run intervals, soft surfaces, and gradual hill progressions
- Foot and ankle mechanics matter here, which is where a foot & ankle surgeon like Dr Kaitlin Neary adds nuance. You can read more about her approach on her site: kaitlinnearymd.com.
Field & court sports (soccer, basketball, volleyball)
- Cutting, pivoting, and landing mechanics are key
- Many athletes pass through a phase of controlled change-of-direction drills and non-contact scrimmage before full competition
- Catalyst’s ACL and knee content on the Media page pairs well with a one-to-one consult if you’re unsure where you sit.
Mountain & snow sports (skiing, snowboarding)
- These sports load the knee, hip, and foot/ankle in long blocks rather than short bursts
- Early in your comeback, half-days and gentler terrain are often smarter than “first day back, last lift of the day” heroics
- Surgeons like Dr Tracye Lawyer look closely at knee stability, cartilage status, and strength endurance before recommending a full return. Her own site, tracyelawyermd.com, explains her focus on sports medicine and cartilage preservation.
How Catalyst helps you build a return-to-sport plan
A typical “return to sport” pathway at Catalyst might include:
- A clear baseline
- Exam of the joint and surrounding regions
- Imaging where needed
- Strength, balance, and movement assessments
- A phased plan
- Early: motion, swelling control, basic strength
- Middle: progressive loading, conditioning, movement quality
- Late: sport-specific drills, non-contact play, then full play
AAOS emphasises that a structured conditioning program is key to getting back to daily life and sport, which aligns strongly with Catalyst’s approach.
- Shared decision-making
- You, your surgeon, and your therapist agree on milestones
- Return to sport happens when healing, testing, and confidence all converge
If questions come up about whether your current plan is on track, second opinions are also part of Catalyst’s service list, alongside cartilage preservation, minimally invasive surgery, and revision surgery.
When to get a specialist involved
Some signs it’s time to talk directly with an orthopaedic sports surgeon:
- You’ve been “almost better” for months, but never quite get there
- Pain or swelling returns every time you increase intensity
- You’ve had one injury followed by a second one on the same side
- Your gut says, “Something is not right,” even if you’ve been told to “just give it time”
Catalyst already has a practical piece on When to See an Orthopaedic Surgeon that pairs nicely with this article when people are still deciding whether to call.
If you’re ready to have a proper plan, you can use the Request Appointment link on the main site to see one of the surgeons in Boise.
FAQs: Return to sport after injury
How do I know if I’m rushing my return?
If you keep seeing the same pattern (fine at practice, flared the next day; fine jogging, limping after sprints), you may be jumping phases. A check-in with your surgeon or therapist is safer than repeatedly testing the limit on your own.
Do I have to be a competitive athlete to follow this kind of plan?
No. The same principles apply if your “sport” is hiking with friends, golfing, or keeping up with your kids. The drills and timelines look different, but the criteria are similar.
Why do different people with the same surgery have different timelines?
Because the surgery is only one part of the story. Tissue quality, previous injuries, strength, work demands, sport, and personal goals all shift the process slightly.
Can I do my rehab on my own with internet exercises?
Generic exercise videos can be helpful for ideas, but they can’t replace a programme that knows your exact surgery, tissue status, and sport. AAOS offers excellent general conditioning programs, but they still recommend tailoring with your care team.
When should I get a second opinion?
Any time you feel stuck, rushed, or unsure is a fair time. Second opinions are common, especially before major ligament surgery, cartilage procedures, or joint-preserving operations.