What to Do When Returning to Exercise After An Injury
An injury can set you back quite far in your goals, whether your goal is weightlifting, running, biking or contact sports. For some, it could feel like the end of the world. Injuries are relatively common in the fitness world, even in professional athletes. Continue reading to learn what to do when returning to exercise.
Many injuries occur due to overtraining, poor mobility, inadequate hydration, and poor sleep. When you are recovering from an injury, you must be thinking of all the ways you can get back to your goals.
However, if you are not too careful and smart about it, you might end up hurting yourself even worse. In this article, we will share some tips you should follow when returning to the grind.
Consult a Professional
The nature of your injury will determine how long it takes for you to get back to training and exercise. Your mind might feel ready to start working out again; however, you should get professional approval before getting back to training.
Consult your doctor or physiotherapist before you start working out again. A physiotherapist might suggest some specific exercises to help strengthen the injured area. They might also tell you which exercises to steer clear of to protect your injured area.
Take it Easy
You might be tempted to go back to the gym and pick up the heaviest weight you can find. However, it is essential to know that your body would not perform at the rate and intensity it did before it went through an injury.
Therefore, after a hiatus, you should take things slow. Drop the volume and allow your body to properly get used to training again. After one or two weeks, you can gradually start increasing the intensity and build it up to previous levels. Remember to stretch regularly before and after your workout.
Listen to your body
The human body is quite intelligent. If you feel pain when performing an exercise post-injury, it is not the time to push through the pain. Instead, you should listen to your body and either reduce the intensity or stop the exercise altogether.
Your body will thank you for it. Insisting on pushing through the pain might lead to a slowdown in the recovery process, or, worst-case scenario, you might injure yourself even more.
Speeding up the Recovery Process
Your diet plays a huge role in recovery. Make sure you’re getting a decent amount of vitamins and minerals through your diet. You should get an adequate amount of zinc, creatine, vitamin A, vitamin C, B vitamins, and Omega-3.
Popular sources for these nutrients include eggs, berries, chicken, meat, red meat, vegetables, nuts, and seeds. So be sure to incorporate these foods into your diet.
If, for some reason, you are not able to eat those foods, you can take them as supplements in the form of pills.
Returning to your previous state after an injury can be difficult and take some time. However, if you make smart decisions, you can come back stronger than before.
Whatever the injury, don’t be distraught if things aren’t going as easy or fast as you want them to. Just take it slow and trust the process. You will make it.