I’m Hurt – Now What?

Over the course of a year, many of us unfortunately experience some type of body injury that pulls us away from being as active as we may like. It can be confusing to figure out when to come back to exercising, and at what capacity. There are definitely changes to your routine that should be made whether you’ve left the gym for a week or a month. In most cases, doctors say you should try to get moving in a healthy way, as soon as possible.

Here are some of the tips I use for my clients who have had to leave our training sessions for a period of time due to an injury:

1. Listen to your body.

Only you know precisely how you are feeling. I can view and correct a person’s form and closely monitor his or her expressions, but I don’t know exactly how he or she feels in all exercises. When coming back from an injury, it is critical that you’re aware of how your body feels, and that you don’t allow yourself to reach a point of pain.

2. Start off slowly.

Even if you miss one week of training due to injury, you should start off at a lighter intensity. Try performing more reps with lighter weights than you where doing and exercise for a shorter time during your first couple of weeks back.

3. Eat right and drink a lot of water.

As the body repairs itself, it needs more calories to do so. Protein (amino acids) has been shown to help speed up the healing process. Increasing omega-3 and reducing omega-6 can help with inflammation and vitamin A and C can help with collagen formation. Water helps with nutrient absorption and acts as a lubricant or shock absorber for the body, so it is very important.

4. Work with a professional.

Ease back into things at the right level and pace by following the exercises your Physiotherapist, Chiropractor or Personal Trainer recommends. They should know how to assess proper form across your entire body, and how to slowly and safely progress you back to your former level.

When you’ve had an injury, giving up on fitness shouldn’t be an option, exercising provides us with so many benefits. Please connect with me if you’re trying to figure out when and how to get back into your routine after a hiatus.