Getting injured can put a dent in your fitness plans because you have to wait until you're fully recovered to get back to any form of exercise. But even once you're recovered, you can't always get back into the same exercise routine as you've followed in the past. You may need to seek the help of a physio to help you get back into shape slowly. Here are some ways to get back into a good post-injury exercise schedule to avoid it from recurring:
Go Slow—Your Body Isn't Used To Strenuous Exercise
Keep in mind that your body isn't as used to any form of exercise as it was pre-injury, which means that you cannot just get back into your old routine after some time away. If you end up running a few miles on the treadmill or lift heavy weights too soon, you run the risk of a recurring injury because your body simply isn't used to the strain. You need to ease back into your exercise schedule slowly. If you start to feel any pain (especially in and around the injured area), it's best to talk to your physio. You may need to stop for a little while longer.
Get A Tailored Exercise Schedule
You can't just get back to what you've been doing, so your physio can help you by preparing a tailored exercise schedule designed to help you recover best from your injury—without causing another one. The physio will assess your injury, your recovery and your physical capabilities before establishing a schedule that will work best for you. Seeking expert advice is always a good idea to ensure you don't end up with an injury far worse than before.
Avoid Stressing Out The Injured Area
Once you start getting back into your exercise routine, try to avoid stressing out the injured area for as long as possible to ensure you don't cause it to recur. For example, if you suffered from an ankle injury, avoid sprinting, as the hard landing can cause you to hurt the area once again. Similarly, if you suffer from a bicep injury, don't lift heavy weights until the area is completely healed. Straining injuries before they have fully recovered will simply put you back to square once again, so try not to stress them out when exercising.
Getting back to a regular exercise regime will take some time and cannot be instant. Be patient, and you'll be back to your old routine in no time after an injury.