Most people experience a serious injury at some point in their lives. And given the chaotic world we live in, it’s almost inevitable.
But what makes injuries so awful isn’t the initial pain, but the weeks and months spent recovering from them. Some can last for years, making it challenging to recover your fitness.
That’s where this post can help. We run through some of the do’s and don’ts for anyone wanting to bounce back from an injury and get back to exercising like before.
Do Start Slow
When going back to the gym or your training routine, always start slow. Don’t push yourself to the limit to make up for lost time (no matter how tempting that might be). Asking too much of yourself can worsen existing injuries and increase damage to tissues, including tendons, muscles, bones, and ligaments.
Remember, when you first get back into exercise, your body won’t be ready for it. You might find you can only perform at 70% of your previous level, regardless of how hard you try.
The good news is that with consistent effort, you can quickly regain lost strength and fitness. For most people, it doesn’t take long.
Don’t Rush Into It
Related to this last point, avoid the temptation to rush back into training when you stop feeling pain. Always be careful to provide the injury with enough time to heal before putting it under critical stress.
Do Listen To Your Body
When exercising, listen to your body and pay attention to what it says. Don’t ignore it.
If you are going back to exercise after a long break, look out for signs like faintness or dizziness. These can be a sign that you need to take things slower.
Also, listen to what the injury site is telling you. You should know the difference between good and bad muscular pain.
Don’t Skip The Warmup
If you decide to exercise, always ensure you take the time to warm up. Don’t just rush back into until you’ve had a chance to assess your flexibility and see where you’re at.
Warmups might not be necessary every time you exercise. But they make much more sense if you are recovering from an injury and need time to get everything moving again. If you don’t, your muscles could seize up and that could make injuries worse when you start exercising again.
Do Focus On Getting On Your Feet Again
You don’t have to hit the weights hard immediately during the recovery process. Often using a Sara Stedy to get on your feet and walking again is sufficient progress.
If you have been bedridden and your doctor tells you that you can start moving around again, look for opportunities to walk. At the start, it might just be ambling across your room, while you could also build up to trips around the block.
Don’t Compare
During recovery, avoid comparing yourself to other people who bounced back from injuries. Focus on maintaining a positive mindset and the things under your control.