Tips on How to Get Back into Exercising After an Injury

If you have had an injury, such as a knee injury and had knee injury rehabilitation, you are probably bored of not being able to exercise. This goes for any injury that you may have had,  once you have had your physiotherapy and rehabilitation sessions, you’ll be eager to get back to exercising. Even though you may feel like you are fully fit and ready to get going once again, this may not be in your best interests. Before you begin exercising again, consider these steps first.

Get A Medical Professional’s Approval

You may think that you are ready to get back into exercising, but you need to make sure that you speak to your doctor before you start getting ready to head to the gym. If you’ve been dealing with a therapist or any medical sports professional, it is also worth asking their opinion too. During your therapy and rehabilitation sessions, you should have been taught what you need to do in order to stretch and strengthen the part that you are injured. It is crucial that you don’t return to exercise until any stiffness, swelling or pain has improved considerably. If you push yourself too soon you’ll just end up in a situation where your recovery will take even longer and you may make your injury even worse. Consider someone just leaving alcohol rehabilitation; you wouldn’t throw them into a pub immediately afterwards to see if they abstain, you’d slowly introduce it over the course of time. Therefore, it is vital that you get the go-ahead from a medical professional.  

If you don’t get the answer that you are looking for, try to focus on remaining positive. Try and remember that injuries tend to be temporary so you will not be out of exercise for long.  You need to concentrate on taking time out so that you can once again regain the strength that you had before.

Take it Easy To Begin With

In the past, you may have been able to run for miles or you may have been the main player in your local football team; you will get there again but it will require some patience. To begin with, you need to start doing about fifty percent of what you used to do. Each week, you could look to increase this by ten percent at most. This is only if any of your symptoms related to your injury don’t reappear after exercise.

Before you complete any exercise, make sure that you warm-up, stretch and cool down afterwards too. Your warm-ups and cool-downs need to last between three and five minutes or whatever period of time your medical professional has told you.

Different Activities

It is important to do different activities that work various parts of your body. This will help you to stay fit, whilst at the same time giving your injury time to repair and regain strength.  Additionally, this will also prevent you from another injury. As an example, if you have hurt your knee from running, you need to consider doing a low impact activity such as swimming, and this could become a part of your routine.

Listen To What Your Body Tells You

It is perfectly normal to feel a small amount of discomfort, however, if you feel a lot of discomfort, you need to listen to your body. Any slight pain during exercise can be ignored and are usually something you need to work past in order to gain the benefits of exercise. If, however, you are in agony, you need to stop what you are doing. This is usually a sign that you’ve gone too far and you need to rest. You may need to rest for up to three days before you can try exercising once again. When you are ready to exercise once again, remember to work at a level so that you feel happy during and once you have completed your exercise.

Consider Quantity Over Quality

As we have touched on before, you need to avoid intense exercise once you are ready to begin exercising again. Bear in mind that injuries are often caused when people perform a specific exercise poorly and repeatedly. What you should do is focus on the quality of the exercise that you do rather than the volume, especially after an injury. So, for example, if you lift weights, it may mean that you need to do three sets of five reps and aim to make each rep as perfect as possible, instead of doing three sets of ten reps which you may have done in the past.

Professional Assistance

If you feel that you might not be doing an exercise correctly, don’t ever feel uncomfortable about asking professional help. Consider turning to a physical therapist, a personal trainer or a class instructor for advice. They may be able to help you with different kinds of advice, such as how to perfect the exercise that you are doing to the best protein powder for building muscle. Any advice that you are given can go a long way and can help you to ensure that you exercise correctly and steer clear of avoidable injuries in the future.

Advice To Suit All

Irrespective of what kind of exercise you like to do, bear the following tips in mind:

– Always ensure good posture and keep your spine long.

– When exercising, make sure you keep your shoulders relaxed. Stress causes the shoulders to tighten. By getting rid of stress, your shoulders will begin to sit more naturally.

– For any lower or full-body exercises, you need to move from your hips. Once again, remember to keep your spine long.

It’s clear that there are some easy to follow steps that you need to take into account before you get back into exercising. These will prevent future injuries and help current injuries heal. 

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