6 Steps To Getting Back To Exercise After An Injury

Suffering with a niggling injury that is stopping your from exercising?

We discuss 6 steps to getting back to exercise after an injury, so you can get back to those weekend bike rides, back to exercise classes with your friends at your gym, and back to playing football with the grandchildren.

Recently, someone called my Hartlepool clinic the other day and asked this:

“How long does it take to get back to exercise after an injury?…

…I hurt my ankle a month ago, and want to know how long it’ll take me to get back to running. It’s frustrating not knowing if it’s safe to get back out for a run…”

First off, I get the frustration.

When something like ankle pain strikes, or an injury hits you out of the blue, not being able to exercise like you used to, and not knowing when it’s safe to get back into it, is annoying.

And although I know you’re itching to get back into it, hold the breaks a minute – injuries are no joke. They are your body’s way of sounding an alarm telling you that something’s not right, so we shouldn’t start back 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.

And although you’re dying to get back to normal and waiting is frustrating, ask yourself this:

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.

Other factors that will have a significant impact on your return to exercise include things like your age, how long you’ve been suffering from your injury, and what you do to get back to physical activity safely.

With that said, here’s 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!

Not good.

Add to that your body has likely been out of exercise for a couple of weeks or more, it could be a little weaker.

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

Stop.

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 most 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.

More Solutions For Getting Back To Exercise After An Injury

If you are currently struggling with a niggling injury that is stopping you from exercising, or even worse, becoming a daily problem that makes it hard for you to sleep, makes it difficult to get out of your chair or out of the car, and leaves you reaching for the painkillers to get through the day, then we can help YOU!

To help you find out whether physio is right for you, we offer a limited number of FREE taster consultations each week.

Here are just a few of the things you will learn in one of our free taster consultations:

What is the underlying cause of your aches and pains? (hopefully nothing too serious!)
Roughly, how long will it take to fix my problem?
What to do to help – which doesn’t include painkillers, resting or surgery etc.
What other, natural, drug free methods are there to speed up recovery alongside treatment?

Our taster consultations are great for anyone that may be “unsure” if physio is right for them, and they give you the opportunity to ask questions and see for yourself if we can help you.

Click Here To Arrange Your Free Taster Consultation

Alternatively, we have a FREE downloadable report which covers 7 expert strategies designed to speed up your recovery, and get you back into the gym, out for a run, or into the pilates studio.

Click Here To Download Your Free Recovery Report

Or read more of our blog articles, or visit our YouTube channel for our latest videos:

Click Here To Read Our Blog Articles

Click Here To Visit Our YouTube Channel

About
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Paul Gough

Paul Gough is an internationally known Physio and Founder of The North East’s Leading Specialist Private Physiotherapy Practice for People in their 40’s, 50’s and 60’s, who want to keep healthy and active.

You might know Paul as an expert Columnist who writes weekly health articles for TWO of the North East's biggest daily Newspapers, The Northern Echo And The Hartlepool Mail, he is a regular Speaker at Industry Seminars around the globe and a Radio Personality, often heard on the BBC. Paul has been an expert guest on dozens of Radio shows and regularly interviewed in newspapers, magazines and trade journals all over the world, including the Guardian.

Paul’s background included working extensively in the Premier League with a Top Professional Football Team, and since quitting his job in Professional Football in 2007, his Physio Practice has become the fastest growing in the UK and biggest in the North East. So successful, that companies like BUPA, ASDA, The Vela Group And Coast & Country, repeatedly retain his Physio company's services to keep healthy their own staff and workforce. Paul Gough Physio Rooms is now a large multi-physio, multi clinic speciality practice in Darlington, Durham, Guisborough and Hartlepool.