Welcome to Stay in the Game, a monthly blog where the team from The Queen's Health Systems share the latest tips on the treatment and prevention of sports injuries. We want to help you play hard and be well - a winning combination that will keep you in the game all season long.

Getting back to training after COVID-19

As government restrictions stemming from COVID-19 are reduced, our ability to exercise is increasing. Getting back into game shape requires proper training to avoid injuries. Learn more from Ross Oshiro, Sports Medicine Coordinator at The Queen's Medical Center.

To flatten the curve of COVID-19, Hawaii implemented Stay at Home/Work from Home orders on March 23, 2020. Life changed, social distancing rules were implemented, schools were closed, and athletic events were cancelled.

As state and county restrictions are slowly lifted, student-athletes are getting back to training, which helps them both mentally and physically. Below are some guidelines from the National Strength and Conditioning Association, National Federation of State High School Associations, and the Centers for Disease Control and Prevention about returning to training during this pandemic.


Stay at home if you are sick or have any of these symptoms: fever, shortness of breath, cough or sore throat

Stay at home if you have had close contact with someone who has COVID-19

Stay at home if you have tested positive for COVID-19 in the last two weeks
• Prior to returning to your sport, obtain clearance from your medical doctor

Wash hands with soap and water for 20 seconds. If unable to, use hand sanitizer wet for 15 seconds.

Wear a face mask: cloth or surgical



Do not share towels, water bottles and equipment (i.e., helmets, pads)

Clean and disinfect all personal gear daily

Wipe down equipment (i.e., weights, benches, pads) after each use


Have a plan in place for cleaning and disinfecting all equipment and hard surfaces (i.e., weight rooms, pads, helmets, etc.)

Discuss plan with athletic director, athletic trainer or youth organization; they may have a plan in place for you to follow

Ensure social distance during training
• Lifting weights should be done at submaximal levels so spotters are not utilized
• Keep skills training 6 feet apart


With the possibility of a shorter sports season in high school athletics this year, it is important for student-athletes to stay healthy throughout the season. This starts with proper training from the pre-season. Improper training can lead to overuse injuries (i.e., shin splints, muscles strains) as well as more serious injuries (exertional rhabdomyolysis, exertional heat stroke or sudden cardiac death).


Schedule your annual pre-participation physical early

Let your physician know if you or someone in your family has tested positive for COVID-19

Don't wait for the last minute to start training


During the first 4 weeks, progress your athletes' training volume from 50% to 90-100% (see chart below)

Allow adequate recovery during training (see work to rest ratio in chart)

Utilize your dynamic warm-ups to facilitate your sports movements




Guidance for Opening Up High School Athletics and Activities. National Federation of State High School Associations, Sports Medicine Advisory Committee (SMAC) May 2020.


Need to schedule your sports physical? Contact Queen's EmPower Health, a new advanced primary care clinic opening this summer in the Ocean Pointe subdivision in Ewa. Call 808-691-8200 today to make an appointment, or visit www.queens.org/empower-health for more information.




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