Returning to Training After An Injury

A woman in pain, holding her calf muscle

Getting an injury is no fun, especially when it forces you to abandon your exercise routine. While most focus on the treatment and the healing process, taking a break from the training is sometimes worse than getting injured. However, regardless of the nature or extremity of the injury, it’s essential to take some time off to allow the body to heal.

Once you’re ready to get back to training, it’s important to be extra cautious to avoid any setbacks that can slow down your recovery or worse, cause another injury.

How to Return to Training after an Injury

Learn about your injury

Before even contemplating getting back to your routine, you should learn everything you can about the injury, how it came about, and how it affected your body. Though there are numerous sources of this information, the best source is always your doctor. This information will help you know how to go about your training to avoid a recurrence.

Take it slow

The biggest problem most people make is to want to go back straight to what they were doing before the injury. Unfortunately, no matter how good you feel, your body cannot handle starting off at full speed. Therefore, take it slow and return to it gradually. Most experts concur that the transitional period should be at least as long as the period you’ve been off due to the injury. Generally, you should increase your training in 10 percent increments.

Listen to your body

Even if you’re 100% healthy, you should not ignore pain or discomfort. In fact, experts say that pain is the body’s signal that it needs a rest. If you ignore pain, you increase your chances of experiencing new problems.

Eat well and stay hydrated

Food is vital in the healing process and strengthens your joints. Avoid junk foods and alcohol, and instead, eat more whole, natural foods and drink a lot of water.

Branch out

Doing different activities can help you stay fit and avoid getting injured again. Therefore, diversify your exercises to work different parts of your body as the injured part regains strength.

Consult a professional

You should also consider getting help from a professional, such as a therapist, to help you get back to your level best quickly and safely.