5 Steps To Getting Back To The Gym After An Injury

Fri August 20, 2021

5 Steps To Getting Back To The Gym After An Injury 

If you’ve suffered from an injury that leaves you in physical therapy or limited when it comes to movement, it can be incredibly frustrating and mentally damaging. There are many studies that suggest movement/exercise is one of the most important things for our overall health. When you feel like you’re ready to start exercising after an injury, follow these steps for a smooth transition.

Discuss With Your Doctor

When you’ve been limited for so long, it's possible to convince yourself that you’re ready to start exercising again, even if your body needs more recovery time. It’s important to follow your doctor’s timeline on recovery, and to heed their advice when it comes to altering your routine.

Begin At A Leisurely Pace

Pushing your body beyond its limits is not necessary right out of the gate. Experiment with different amounts of reps, weights, and times, and do whatever feels most comfortable. Always be sure to complete a warm-up and cool-down stretch. It’s likely that your physical therapist taught you some stretches that will assist you.

Keep Your Expectations Low

After all, you’re recovering from an injury. When you get back in the gym, there’s a high likelihood that you won’t be on the same level as before, and that is absolutely normal and ok. Just be proud of yourself for wanting to take care of yourself and your health. 

Try Something New

If you’re used to training your back exclusively for an entire workout, and the injury you suffered affected your back, it’s probably not the best idea to complete a back-only workout on your first day back. Instead, focus on low-impact movements like walking, cycling, yoga, or pilates. By expanding your workout vault, you’ll give yourself more time to gain strength in the area you injured while still reaping the benefits of moving your body. 

Pay Attention To Your Body

When working through an injury, it is absolutely crucial to pay attention to how you feel when working out again. If at any point you feel an abnormal level of pain, stop the workout.  If you experience negative physical symptoms after you’re home like swelling or stiffness, talk to your physical therapist. You’ll likely need to take a few days to rest before another attempt. 

Physical therapy is filled with certified specialists who are trained to give preventive care or rehabilitation to their patients. To learn more about what services Crafted Physical Therapy can offer you visit the home page.