Returning to Exercise After an Injury: A Comprehensive Guide

Injuries can be a real bummer, especially when they interrupt your training routine and keep you out of the gym for weeks or even months. But don’t worry! We’ve got your back (and any other injured body part). This guide will help you understand when and how to safely return to the gym after an injury, and how to avoid common mistakes that can set you back.

When to Consider Going Back to the Gym After an Injury

There are two schools of thought here. Some people say you should only get back to the gym once you’re sure the injury has healed completely. Others believe that getting back to some form of physical activity as soon as possible is beneficial. Both approaches have their merits.

In most cases, it’s best to get moving as soon as the initial swelling and discomfort subside. Just make sure to avoid stressing the injured area and keep your workouts light and manageable. This helps maintain your momentum and promotes active recovery by keeping the blood flowing. Remember, consult your doctor before starting any exercise program, especially if the injury is severe.

How to Approach Your Training After an Injury

Starting With the Intensity Too High

One of the biggest mistakes people make is jumping back into their old routine with the same intensity. This can lead to a cycle of re-injury and frustration. Instead, start with lower intensity and gradually increase it. For example, if you were lifting heavy weights before your injury, begin with lighter weights and progressively add more each week.

Starting With the Frequency Too Low

When you reduce the intensity, you can actually increase the frequency of your workouts. Training 2-3 times a week with lighter loads allows your body to adapt without over-stressing it. Think of it like eating small, frequent meals after a stomach flu – it helps you recover without overwhelming your system.

Starting With Too Many Reps

It’s tempting to do more reps when lifting lighter weights, but this can backfire. High reps can cause you to overthink the movement and increase the risk of re-injury. Stick to lower reps (3-6) to keep things simple and efficient.

Taking a Linear Progression to Failure

Linear progression is great, but don’t push it to the point of failure. Once you reach a challenging yet comfortable intensity (RPE 8-8.5), stop increasing the weight. This helps prevent burnout and frustration, keeping your recovery on track.

Overcoming the Psychological Limitations

Injuries don’t just affect us physically; they can mess with our minds too. It’s normal to experience denial, anger, bargaining, depression, and finally acceptance. Seek support from friends, family, or fellow athletes to help you navigate these emotional stages. Remember, beating yourself up won’t help – focus on learning from the experience and taking a measured approach to recovery.

Additional Tips for Safe Recovery

Consult Your Healthcare Provider

Always get the green light from your doctor before resuming any form of exercise. A healthcare professional can help you create a recovery plan and recommend specific exercises.

Hire a Personal Trainer

Personal trainers are a great extension to an injury rehabilitation program. They can work with your physical therapist to design a program that will progress you along after your physical therapy has concluded. They have the expertise to ease you back into a training regiment, to modify within the capabilities of your injury, and know when is the appropriate time to step it back up.

Start Slowly

Take your time and ease back into your routine. If you’ve been out of commission for a month, take at least that long to gradually return to your previous intensity levels.

Try New Activities

Mix things up with low-impact activities like swimming, yoga, or Pilates. These exercises are gentle on the body and can help you stay active without aggravating your injury.

Balance and Stretching

Incorporate balance and stretching exercises to improve flexibility and core strength. This can prevent future injuries and enhance overall performance.

Don’t Push Through the Pain

Pain is your body’s way of telling you something’s wrong. Listen to it. If an exercise hurts, stop immediately and consult your healthcare provider.

Returning to the gym after an injury isn’t easy, but with the right approach, you can do it safely and effectively. Take your time, listen to your body, and don’t be afraid to seek support. With patience and persistence, you’ll be back to your old self – or even better – in no time!

At Prescription Fitness, our trainers are experienced in helping clients with injuries get back on track with their fitness routine. We can modify your routine to help you continue training while you recover. Contact us today to learn more about how we can get you back into the gym safely and pain-free.