Injuries can be frustrating setbacks, especially for those passionate about fitness. Whether it’s a strained muscle, a joint issue, or something more severe, getting back into your routine requires patience and a strategic approach. Rushing back too quickly can lead to re-injury, but taking the right steps can help you regain strength, confidence, and fitness safely.
The first step in resuming exercise after an injury is to give your body enough time to heal. Follow your healthcare provider’s advice and avoid pushing through pain. Recovery isn’t just about rest; it’s about ensuring your body is ready to manage stress again. Listen to your body!! Pain is a warning sign. If something feels wrong, stop immediately! Follow professional advice. A physical therapist or doctor can provide exercises tailored to your recovery.
Jumping back into your old routine can be tempting, but your body may not be ready for high-intensity workouts. Instead, ease in with low-impact exercises and gradually increase intensity. Low-impact exercises such as Swimming, walking, cycling, or yoga are excellent choices to rebuild stamina and flexibility. Shorter sessions are also a huge benefit when re-starting your training routine. Start with 10–15-minute workouts and gradually add time and intensity as you progress.
But for my trainees that I work with, the most important part about returning to training is to trick the brain! I start all of my clients out with a strict program that includes NO WEIGHT used! And I make them do this for at least a month. Sound boring? It can be at times. However, by doing the weightlifting program without weights you can not only build proper form, but you are also training your brain to see that this activity is fun and something that you want to keep doing! And after that month is over, we add a little weight. And I mean, a little weight. We toss a ten-pound plate on each side of the bar and do the variations of the lifting circuits we use. And we will do so for another month. At the start of the third month, we up the weights slowly, clients’ abilities depending, about every two weeks until we reach a good working weight for that individual. By the time that my clients are getting solid workouts, they have made good workout habits, good form in their lifts, and their minds, one of the biggest hurdles to overcome, are hungry to do more, to feel the burn and have been trained that the post workout soreness is a good thing!
So don’t be in a huge hurry to jump back into hard training, nor to get back to where you were pre-injury quickly. Taking the time to get re-started is the key to getting not only good training habits built, but also to getting back to pre-injury workout status (if possible) and re-learning or creating new habits that will sustain your work out goals for years to come!