Post Injury Exercise; How To Come Back Safely

Post Injury Exercise; How To Come Back Safely 

Having an injury impact your fitness routine can be hard to deal with. Forcing yourself to take time off your usual schedule to allow your body to heal and recover can feel like a slow process, but the process must be respected if you want to return to your pre-injury state. Here are some steps to help you when returning to fitness after an injury and how to get you back to where you started. 

Get medical approval

This is vitally important, before you return to any level of exercise be sure you have had your injury checked over by a professional and that they have signed you off to resume some form of physical exercise. Whether it is your doctor or physiotherapist make sure your body is physically and medically ready for the next step. 

Know your limits 

Once you have the OK to recommence exercise be sure that you know your limits. Do not expect yourself to be able to pick up where you left off. Your body has undergone trauma and that needs to be respected. Don’t push yourself too hard or you risk doing further damage. Don’t be hard on yourself if you cannot do as much as you used to, it will come you just have to be patient. 

Start Slow 

Perhaps you are a marathon runner returning from an injury. If you are, do not undertake the 26.2 miles on your first session back. Start slowly and build up gradually. Go back to basics, start with a walk, then a jog, then a run, and only for a short amount of time. Don’t push yourself into another injury, keep it simple and keep it slow. 

Post injury exercise: how to come back safelyImage credit; Li Sun from Pexels

Try something new

Your injury may prevent you from returning to the exercise or sport that you know and love. If this is the case then consider trying something new. A different exercise or workout that can still shower you in all the benefits that your beloved workout used to provide. Opting for a lower impact exercise is a great way to return to exercise without it taking a toll on your body. Swimming can be a great option for those looking to avoid impact but still work on their cardiovascular fitness. If swimming isn’t your thing consider Tai Chi to improve your physical and mental wellbeing. It is low impact and can improve strength, flexibility, and fitness. shares all the benefits of Tai Chi. 

Listen to your body 

You know your body, you know when it is tired and when you are asking too much from it. It can be hard not to overdo it or you may expect more from your body than it can give but you will only do yourself more harm if you do not listen to your body and its signs. If you are tired, rest. If you have a twinge or something doesn’t feel right, don’t just medicate and push through it. Get it looked at, treat it and exercise responsibly. Listen to your body, know the signs, and respect how you feel.