T4 Physio

6 Steps To Getting Back To Exercise After An Injury

Injuries are your body’s way of sounding an alarm telling you that something’s not right, so we shouldn’t start exercising full steam ahead right away.  Instead making an intelligent comeback to running, or any form of exercise, after taking time off due to injury requires a gradual approach.

Would you rather make slow, pain-free progress towards building a healthy running, or exercise, base so you don’t risk another injury?  Or jump back into your exercise routine and possibly experience a set-back that leads to pain that lasts even longer, or another injury?

During recovery it’s important to listen to how your body feels. You can trust it. It will tell you when it’s ready to get back to doing certain things and when you’ve done too much.

Here are 6 steps you can take to get back to exercise safely, after an injury:

1. Take It Slow

It’s easy to want to go back to exactly what you were doing before an injury put you out, but not so quick! If you go back to running how you did before right away, or if you go back to the gym and exert all your energy, you run the risk of making yourself weaker which means a higher risk of another injury!

Take it slow and go back into it gradually, and if you feel pain…


2. Begin with Walking

It’s the most natural type of movement for the body, and if you’re injured, a gentle walk is one of the best ways to keep active.  Swimming is also a great form of gentle exercise. See how your body feels and gradually increase your time spent doing it.

3. Remember, Pain is Pain

While some people live by the motto ‘no pain, no gain’, when it comes to an injury nothing could be further from the truth.  Pain is the body’s signal that you’ve gone too far or done too much.  Rest and recovery are just as important as re-introducing exercise. Give your body time to recover so you can return to it safely.

4. Work on Your Balance

This might not be something that comes to mind right away, but doing exercises to improve your balance in turn will improve your posture AND strengthen your core – which is essential to exercise safely.  Without a strong core, you run the risk of injuring yourself quick.

5. Eat Well and Keep Hydrated

Eating well and keeping yourself hydrated are key to recovery.  Food plays a big part in the body’s healing process and helps to make your joints strong again.  Stay away from alcohol and any junk foods during this time. Eating whole, natural foods, and drinking plenty of fluids will help speed up the process.

6. Consider Getting Help from a Hands-On Physio

A hands-on therapist can provide you with a step-by-step programme tailored specifically to you and your needs, to help get you back to the exercise you enjoyed in the quickest and safest way possible.

A Physio will also be able to assess when you’re ready to get back to it as normal, and will help make sure the injury doesn’t re-occur.

When it comes to your health, fitness and lifestyle, it’s important to listen to expert advice – that way you can be sure to get back to running and activities much quicker and safer like you deserve.

If you have had an injury and would like to talk to us about getting some help, some specialist advice, or if you are looking for a diagnosis, remember we are always here to help you…. and we offer a FREE 15 minute assessment.   

If you would like to get one of our FREE 15 minute assessments, please call us on 01204 576 804.

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