Ready to start exercising again after an injury?
You aren’t the only one. Statistics show that more than 50% of physically active people get hurt during or after physical activity at least once a year. Injuries and setbacks due to poor recovery practices are one of the major reasons people can’t reach their fitness goals.
It’s tempting to jump back into your routine once you feel better. But that’s asking for trouble. Jumping back into old habits could end with another injury, sidelining you even longer than the first one.
Proper exercise recovery after a personal injury is critical. But knowing how to get back to fitness and sports safely after being injured is not always straightforward.
The same goes for when personal injury happens due to another party’s negligence or carelessness. This is the reason many Missouri injury victims opt to work with St. Louis injury lawyers to understand their legal options in the recovery process. Securing proper legal support will give you time to focus on your physical recovery while recovering from financial loss.
Don’t let this happen to you. This article will teach you the proven method of safely getting back to exercise.
In this article you will discover:
- Recovery After Injury
- 50% Rule
- Cross-Training
- Signs of Overdoing It
- Coming Back Stronger
Recovery After Injury
Here’s the thing you should know…
The human body is not a machine.
It takes time for muscles and tissues to heal after being injured. The healing process is not just in the area of the initial injury, it is in your whole body. After being inactive, you have undoubtedly lost some of the following:
- Strength
- Flexibility
- Coordination
- Endurance
You cannot dive back into your old routine because your body has to adjust to your current condition.
Let’s say for example that you got a knee injury. You then had to sit out for a while. This means that the rest of your body also got accustomed to this low level of activity. It’s therefore unwise to try to come back all guns blazing.
50% Rule
Ever heard of this golden rule of returning to sports and exercise after injury?
Back down to 50% of where you were pre-injury.
This rule can be applied in all areas of your old routine. Cut everything in half.
Then, here’s the expert tip…
Increase by no more than 10-15% each week. This will allow your body to slowly readjust without overtaxing your recovering injury.
For instance, if your pre-injury routine was a 5-mile run, cut back to a 2.5-mile walk initially. Then, as you see progress and feel good about it, in the following weeks, you can start transitioning to a 5-mile jog. Then 5 miles running.
Rome was not built in a day. You have to be patient and go slow.
Cross-Training
Here’s a little insight for you…
Just because you got injured in one area does not mean you have to stop all physical activity.
Cross-training can come to your rescue in this situation. This involves engaging in physical activity that does not involve your injury. For example, if you got a knee injury from running, try swimming or cycling. For an injured shoulder, focus on lower body exercises.
The good thing about cross-training is that it has benefits like the following:
- Helps you maintain cardiovascular endurance
- Helps the uninjured parts of your body stay fit
- Helps to avoid complete deconditioning
- Allows you to give your injury the rest it needs
Low-impact exercises are the best here. Swimming will allow you to work out the whole body without straining your joints. Yoga and Pilates are also great because they build core strength and enhance flexibility.
Do different activities on different days. For example, you can work your legs one day, and work on your arms on the next day.
Signs of Overdoing It
This is one thing that you should be mindful of…
Pushing too hard.
You must never use pain as a gauge for your training intensity. You may have that urge to do more, but you have to fight that urge.
There is a thin line between normal exercise soreness and a harmful pain.
Here is how to differentiate:
If you experience any slight aching that comes and goes during or after your workout, then it’s normal. However, if you feel pain that lasts for over an hour after a workout, then you have gone too far.
You should take a break of 1-3 days, and when you resume, try to take it easy.
And this is the kicker…
Pay attention to your body and what it is telling you. If you experience pain, swelling, or stiffness that is more than normal, you need to stop. Ice the affected area and rest.
Don’t be a hero. You only end up extending your healing process by pushing too hard.
Coming Back Stronger
Guess what?
Recovery can be fun.
It is the perfect opportunity to work on the areas of your fitness that you have been ignoring. For example, maybe you want to build more flexibility. You could also work on better core strength.
The activities below can also be used for recovery:
- Resistance band training
- Bodyweight workouts
- Balance exercises
- Mobility work
Begin with those that do not put stress on the area that has been injured. Exercises like wall sits, planks, and static holds can help you build up strength without exerting pressure on the injury.
After you are comfortable with these, you can move on to light weights or resistance bands. Technique trumps everything at this point.
The Mental Game Also Matters
Guess what nobody is talking about…
The mental aspect of recovery.
Let’s face it. When you get injured, it is both a mental and a physical setback. It can be frustrating to see your fitness level deteriorate.
You may also be worried about getting re-injured. These are completely normal feelings.
The key here is to have a positive mindset. Celebrate the small wins. Whether it is an increase in your range of motion, experiencing less pain, or better strength, celebrate every single progress you make.
Remember why you were exercising in the first place. That will be your fuel to see you through the hard times.
Get Help From the Pros
If you want to recover safely and as quickly as possible, get some professional help.
Professionals like physiotherapists will give you the help that you need. For starters, a professional will design you a customized rehabilitation program. This will include exercises that are specific to your injury.
Your doctor should also clear you for high impact exercises. Your doctor will also be able to tell you if there are other issues that may be hindering your recovery.
Conclusion: Make Your Comeback Count
Statistics show that exercise equipment injuries increased 17% to 564,845 cases in 2024. Most of these cases can be attributed to poor recovery procedures.
Recovering from injury and a subsequent comeback should follow a simple formula:
Medical clearance → Start at 50% of old intensity → Increase intensity gradually → Listen to your body → Remain consistent
The bottom line…
Patience is key now, because it will pay big dividends in future. The more you rush it, the longer the healing time.
Final Thoughts on Exercise Injury Recovery
Getting back to fitness after a personal injury is not rocket science. It only requires a bit of smarts. This is how to go about it:
- Follow the 50% rule
- Cross-train smartly
- Listen to your body
- Get help from experts
The most important thing to remember is that a comeback is a marathon and not a sprint.
Your body is traumatized and it needs time to heal. Give your body that time, and it will reward you by being stronger, smarter, and more resilient than before.
The gym will always be there once you are fit to return. So make sure that you are fit to return.