How to Start Exercising Again After an Injury

Injuries have always been the worst kind of setbacks. You work so hard and eat right, and one bad jump or bad lift can take it all away. However, there’s a good chance that you’ll still be motivated to go back to the gym or the pitch, and that is where we make one very common mistake. Too often, we rush our comeback only to make our injury worse.

There’s a lot of planning and progression to be done before you can return and give it your all. It might be a bit difficult to know exactly if you’re completely fit again. In this blog, we’ll explore the main tips for exercising post-injury, ensuring you regain fitness while minimising its risks.

Before jumping back into your workout, the main thing is to understand the nature of your injury:

Consult a Professional

Always consult a doctor or physiotherapist to assess the extent of your injury and confirm that you’re ready to exercise.

Know Your Recovery Stage

Different injuries progress through stages of recovery. During the first phase, rest and basic mobility exercises are usually enough, and as the healing progresses, you can incorporate more challenging activities.

Setting Realistic Goals

When you’re adding new and more complicated exercises, you’ll have to be patient and understand the full extent of your injury:

Focus on Recovery: Instead of trying to hit a new PR, first focus on regaining form, mobility, flexibility, and strength.

Start Small: If you get injured while gymming, start small, like lifting a bit of weight with perfect small jogging on the treadmill without pain or completing a light workout without discomfort. These help you build confidence while also tracking progress.

Choosing what exercises to start with depends on the injury you sustained and how long the recovery phase is. But here are some basics you can try out:

1. Mobility and Flexibility:

• Gentle stretches and range-of-motion exercises to prevent stiffness.

• Activities like yoga or Pilates can help in recovery and relaxation.

2. Low-Impact Cardio:

• Swimming, cycling, or using an elliptical machine provides cardiovascular benefits without stressing the injured area.

• Walking is an excellent starting point for most lower-body injuries.

3. Strength Training:

• Use resistance bands or light weights to rebuild strength gradually.

• Focus on the stronger parts, too, to maintain overall fitness while easing into exercises targeting the injured site.

4. Balance and Stability:

• Add exercises like single-leg stands or stability ball workouts to rebuild your coordination and prevent re-injury.

The comeback always makes us stronger, but we have to be smart about it. You’ll have to make a plan and stick to it so you don’t get injured, which will leave you side-lined for even longer.

• Start With a Warm-Up: A warm-up of dynamic stretches or light cardio prepares your body for activity and reduces the risk of re-injury.

• Progress Gradually: Follow the 10% rule. Increase the intensity, duration, or volume of your workouts by no more than 10% per week.

• Prioritise Rest Days: You should have rest days every week or even more to allow your body to heal and adapt to new activity levels.

• Add Rehab Exercises: Work closely with a physiotherapist to add rehabilitation exercises that improve healing and rebuild strength.

It might be frustrating not to be able to lift as much as you could or run as you did before your injury, but don’t rush into it! Here are some tips to take it slow and exercise after injury:

Listen to Your Body: Differentiate between discomfort and pain. Light discomfort is usually normal during recovery, and pain would be a good signal to stop.

Avoid Overexertion: Pushing too hard can get you injured again. Keep it light and gradually build up as your strength returns.

Use Support: Braces, wraps, or tape can stabilise your injured area during a workout and recovery tools like foam rollers, or massage guns can help with muscle soreness and tightness, especially after you’ve finished your workout.

Practice Proper Form: Prioritise technique over intensity, even if you aren’t injured. Poor form can make your body, or worse, your injury, more stressed and slow down recovery.

Cool Down and Stretch: A proper cool-down reduces muscle stiffness and promotes flexibility, so spend some minutes stretching after each workout.

Best Exercises for Injury Recovery

Now, the best exercises are the ones recommended by your physiotherapist, but specific exercises can speed up recovery and prevent muscle imbalances:

For Lower-Body Injuries: Focus on swimming, stationary cycling, or seated leg lifts.

For Upper-Body Injuries: Try resistance band exercises, scapular squeezes, or lightweight dumbbell routines.

Core Strengthening: Planks, bridges, and bird-dog exercises help stabilise your core, supporting overall recovery.

Balance Work: Standing on a balance board or one leg helps rebuild proprioception and reduces the risk of future injuries.

Overcoming Fear of Exercise After Injury

It’s very common to be scared to push hard after your injury. It's called kinesiophobia! The person writing this is himself facing a fear of gyms after his injury that required surgery. And this fear can make it difficult to resume workouts. However, here’s what you can do:

Trust the Process: Remind yourself that careful, progressive exercise is part of recovery.

Focus on Small Wins: Celebrate milestones, such as walking without pain or completing a session without discomfort.

Work with a Trainer: A knowledgeable trainer or physical therapist can guide you through safe, effective routines, providing the support that they’re done in case anything happens.

Preventing Re-Injury During Exercise

Prevention is key to a successful recovery journey:

Strengthen Supporting Muscles: Weakness in the surrounding muscles can increase stress on the injured area, so remember to work on those, too. For example, if you’re recovering from a knee injury, focus on your quads, hamstring, and calves, too.

Cross-Train: Add a variety of activities so you don’t overload your injured part.

Stay Consistent: Regular workouts improve your strength, mobility, and endurance, which reduces the chance of re-injury.

Suit Up: Wear proper shoes and supportive equipment to reduce strain and be safe.

Nutrition and Hydration for Recovery

We at Kofuku are big fans of talking about a healthy diet whenever we can because it’s so important! Here’s a quick snapshot of what you can eat to help with your recovery:

Protein-Rich Foods: Lean meats, beans, paneer, and dairy products help in muscle repair.

Anti-Inflammatory Foods: Include leafy greens like spinach, berries, and nuts to reduce inflammation.

Stay Hydrated: Put down the prime and drink water, as proper hydration supports muscle function and overall recovery.

Supplementation: Try out supplements like collagen or omega-3 fatty acids if a doctor thinks it’ll be beneficial.

Follow these golden rules, and your recovery will be golden:

Get Clearance: Get the green light from your doctor or physiotherapist for your return to exercise.

Be Patient: Rushing back can delay recovery and cause setbacks.

Improvise, Adapt, Overcome: Modify exercises to accommodate your current capabilities.

Track Progress: Maintain a note to monitor your progress and adjust your routine accordingly.

Seek Support: Don’t hesitate to ask for guidance from trainers or your physiotherapist.

Regaining Fitness Post-Injury

Getting back to your best takes time, but it is achievable if you have the discipline and dedication:

Set Long-Term Goals: Have a vision for where you want to be in 6 months to a year.

Celebrate Your Progress: Acknowledge even small steps forward, such as increased flexibility or reduced pain.

Stay Motivated: Keep your eyes on the bigger picture of long-term health and fitness.

Injuries can crush your progress and make you feel demotivated, wondering if it is all worth it. But it gives you a chance to give you perspective and know you’ll know exactly not what to do the next time! With time and belief, you’ll come back stronger, and people will wish they were you!