How to Start Working Out Again After an Injury
Nurse Susan provides an overview of returning to physical shape following an injury.
Whether you are out of commission for weeks or months, it is frustrating to be sidelined because of an injury. If you have finally gotten the OK from your doctor to start working out again, it is tempting to jump straight back into your old routine. Doing that will typically do more harm than good, though. Instead, remember these tips to make your transition back into the gym as safe and effective as possible.
Start Slow
If you bite off more than you can chew, you will most likely become physically and mentally overwhelmed. Your body will not appreciate going from zero to one hundred in one training session, and you might feel discouraged or defeated when you cannot handle the same training load you once could.
Start slow, go for a short walk or jog, or do lightweight lifting. Remember, it took you a long time to get to where you were before your injury. You should not expect to return to that level after a lengthy recovery period.
Focus on Quality Over Quantity
Whatever you do when you first get back to the gym, prioritize quality over quantity. It is better to lift lighter weights and focus on your form than to hurt yourself, trying to immediately go back to the same weight you were lifting before.
Focus on form, control, and breathing. Be conscious of your movements and make every rep count. This will help you get re-acclimated after taking time off, improve your technique, and decrease your chances of getting injured again in the future.
Stick to Low-Impact Moves
Low-impact exercises like walking and swimming are great for returning to the gym. They're easy on the joints but will still increase your heart rate and blood flow.
Instead of going straight to the weights, you might also want to consider trying some low-impact workouts with resistance bands. Of course, resistance bands are much lighter than weights, but they will still challenge your muscles by providing a constant amount of tension.
You can also use bands to work on your form and warm up properly before doing more challenging exercises.
Prioritize Mobility
If you have been sitting on the couch or lying in bed for a few weeks while your injury heals, you will probably need to work on your mobility and range of motion.
For your first few workouts, prioritize exercises that help you move your limbs through a full range of motion. It will increase blood flow and help your body adjust to proper movement patterns.
In addition to doing mobility work on your own, you can also try some yoga or flexibility classes to help loosen things up and get comfortable moving again.
Warm-Up and Cool-Down Properly
A thorough warm up and cool down are essential for preventing injuries and reducing muscle soreness.
Your warm-up should include light cardio (like walking on the treadmill) followed by dynamic stretches (stretches that involve continuous motion).
When you cool down, do some more light cardio to bring your heart rate back down, then finish with some static stretches (stretches that you hold for an extended period) and foam rolling.
Schedule Regular Rest Days
Recovery is essential for letting your muscles repair themselves. It will also help you avoid overdoing it and re-injuring yourself. If you worked out six days a week before your injury, you should not just return to that routine after taking time off.
If you have been sedentary while you recover, start by working out just two or three days a week and use the other days for active rest like walking or doing mobility work.
Make sure you are prioritizing sleep, too. It is OK to head to bed a little earlier on gym days; your body needs it. That is when most of your muscle recovery takes place.
Listen to Your Body
"No pain, no gain" should not be your motto after returning from an injury. Pain means you have done too much, too soon.
A little discomfort is OK. But, there is a big difference between discomfort from a muscle being worked and pain from overdoing it. If something is hurting you, especially in the injured area, you need to step back and adjust to stop the pain.
Do not Neglect Nutrition and Hydration
Make sure you are drinking plenty of water. You should increase your intake once you get back to your workouts. Remember that what you put in your body is essential for healing and performing your best in the gym.
Ensure you also eat a healthy diet rich in nutrients to fight inflammation and promote recovery. The following are some good things to include regularly in your meals:
- Leafy vegetables like spinach and kale
- Carrots and sweet potatoes for vitamin A
- Oranges, bell peppers, broccoli, and strawberries for vitamin C
- Lean meats like chicken, fish, sirloin, and turkey for protein
- Milk, eggs, and yoghurt for protein, vitamin D, and calcium
- Salmon, trout, and tuna for protein and omega-3 fatty acids
Work with a Professional
If you have had to take a significant amount of time off from the gym, it can be helpful to work with a personal trainer or physical therapist to ensure that you do not overdo it when you return.
A professional will give you a specific program to help you return to your former fitness level. They will also monitor your form and progress and adjust if you need to slow down or step things up.
It is not easy to return to the gym after an injury. However, if you keep these tips in mind, you will be back to your old training routine before you know it.
Page Reference
If you quote information from this page in your work, then the reference for this page is:
- NURSE, S. (2018) How to Start Working Out Again After an Injury [WWW] Available from: https://www.brianmac.co.uk/articles/article300.htm [Accessed
About the Author
Nurse Susan has always been passionate about helping people heal. After she retired from a lifelong career as a nurse, that passion did not disappear. She loves to use her expertise to write about the best ways to keep you and your family healthy, active, and happy.