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WELLBEING
RETURNING TO EXERCISE AFTER INJURY By Charlotte Forde
So it has been a few months since the return of most sports and the reopening of leisure facilities and it has been great to see people looking after themselves , embracing a new routine and enjoying exercise as part of a healthy lifestyle . However , after the long break , potential change of training method and the eagerness to return to exercise , I have seen an increased amount of injuries ( including my own ). Unfortunately even the fittest and strongest athletes can become injured despite using correct technique ; this can happen through repetitive strain , an injury caused through impact or even by overtraining . The question is , how long should you wait to exercise after an injury ?
Obviously there are several answers to this , which depend on certain factors including but not limited to , the type of injury you have and your exercise history prior to your injury . It is important to listen to your body and take one day at a time rather than putting pressure on yourself to return to exercise and setting an unrealistic goal . You will require plenty of rest until the injury has subsided during general ( non-exercise ) activities because if you return too soon you run the risk of reinjuring yourself or causing more harm than you did originally .
If you ’ re anything like me then patience isn ’ t our strongest characteristic and although returning to exercise too early is not recommended , there are some things that you can do that can speed up your recovery process . Medical professionals may insist that you rest but this doesn ’ t necessarily mean doing nothing , if possible you can still exercise around your injury or regress the exercise so that it doesn ’ t impact your injury . Ensure you maintain a well balanced diet and be consistent with any treatment that has been prescribed .
You may think that you are ready to return to exercise but it is important that you listen to the advice that is given by your medical practitioner and only once the pain and swelling has improved then you can put a plan together for a phased return . Think about how you became injured and what you may be able to do differently to reduce the risk of doing it again . This can be anything from using or wearing the correct protective equipment to taking enough recovery and rest in between training . Always start off slow and be sure to test the injury before trying to overload the area , you shouldn ’ t expect to return at the same level that you finished at . Decrease the intensity and volume that you previously trained at and gradually increase over time ; you may also need to increase the time that you spend on your warm up , cool down and stretch after each activity . You will definitely have to adapt your training in one way or another during your recovery , this may include cross-training ; doing a variety of activities that you may not be used to . This will not only benefit you by strengthening different muscle groups but it can also help you avoid injuries in the future .
Discomfort can be expected when returning to exercise for the first time but if you experience any pain after you complete your exercise then you are not ready to return to the intensity that you worked at and you will need to reconsider your training plan . The most important thing to remember is that most injuries are only temporary , so being sensible and listening to the advice of professionals can not only speed up your recovery process but may make you stronger in the long term .
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