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Returning to Exercise After an Injury

Updated: Mar 21

You may be itching to get back into your training after recovering from an injury, but it can sometimes be difficult to judge when the right time to return to training is. Of course this will vary depending on the type of injury and severity of it, but returning too early can often lead to re-injury, whereas leaving it too long can result in de-conditioning.

You should always get your injury assessed and treated by a professional who can help you identify when the time is right to return to training after rehabilitation. Exercises may initially be modified to suit your condition and ease your body back into it.

Once it’s been decided that you can return to exercise, it’s important to keep a few things in mind.

Start Slow

Whether you go to the gym casually or train at an elite level in your sport, it’s important to return to exercise slowly. Depending on how much time you had off, you may not be at the same level of strength or have the same stamina as you did pre-injury. Start slowly and gradually build your activity level back up to where it was.

Remember to Stretch

Properly stretching post-workout can help prevent soreness the following day, and can help improve mobility of the injured joint.

Don’t Compare

Whether it’s to your old personal records, or to your teammates or gym buddies, it’s very easy to fall down the rabbit hole of comparison. You should keep in your mind that everyone progresses at different rates, and comparison can turn competitive. If you push yourself too hard to try and match your old performance level before your body is ready, you run the risk of re-injuring yourself.

Remember to Celebrate the Small Wins

While it can be very difficult to return to your sport and not perform at the level you are used to being at, you need to remember to celebrate the small wins along the way. Whether it’s running a certain distance, getting through your whole routine or simply improving your technique, remember to be proud of yourself for coming this far!

At Trilogy Physiotherapy our physios are well equiped to help you return to any type of exercise after injury. Book Now to get help easing back into your normal routine while reducing the risk of re-injury.

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