Whether you are an athlete in training or a normal gym-goer with a steady routine, injuries can seem like a towering hurdle between where you currently are and where you want to be. While you are more than likely to lose some progress, it may not be as bad as you anticipate, and being smart about the process is key in getting back on track and reaching your goals. Here are some tips for getting back to exercise after an injury from your fitness experts at Performance One.
1. Start Slow
Fitness is as mental as it is physical. It can be very hard at times to take a step or two back after having reached a certain level of performance. No marathon runner wants to be told to stick with 2-mile runs. However, a recovering body shouldn’t be pushed as hard as it can go. This will greatly increase the risk of a repeat injury. It is also important to realize that other parts of the body compensate for weaknesses caused by injury, and as a result, are vulnerable to strain. For example, a right leg injury may require the left leg to carry more weight until strength balances out. Slowly bringing your body back up to speed is the best way to return to full health.
2. Low Impact Movements
For a number of injuries, especially those dealing with the ankles, knees, and back, low-impact modifications are important during recovery. Hopping on the bike, using the row machine, or replacing heavy weights with resistance bands are all good ways to have a productive workout without over-stressing your joints and muscles. If done correctly, such things can benefit your recovery while helping you progress towards your goals.
4. Listen to Your Body
In most cases, pain is the body’s way of informing us that there may be something wrong. While lactic acid buildup may cause our muscles to burn and fatigue during a workout and delayed onset muscle soreness may accompany a heavy workout, these are productive pains. There are however pains you should never ignore when working out, especially when returning from an injury. Such pains include:
- Sharp pain
- Pain accompanied by swelling
- Localized pain
- Pain that gets worse during the course of a workout
- Pops or cracks that cause discomfort
5. Focus on Nutrition
Because your workouts during recovery may not burn as many calories as they otherwise would, nutrition will be even more important than usual. Making sure your diet aligns with your goals is over half the battle when it comes to achieving desired results. At P1, we have dedicated fitness and nutrition experts who can help you in your nutrition efforts.
6. Keep Going
As with most things, consistency is key. It is human nature to say, “if I can’t give 100 percent, then why bother?” This sentiment however will stunt progress. Whether you need to work yourself back up from 50 percent or less, start from where you are and dedicate yourself to the process. You will find that, with some consistency, you will be back in the game in no time.
Stay On Track With Performance One
It can be difficult coming back from an injury. However, if done right, one can become stronger than ever before. At Performance One we provide athlete training and guidance for those who want to reach their fitness benchmarks. Whether a complete beginner or seasoned athlete, our gym has a place for you. For more information on how to become part of the P1 family, contact us at (801) 769-6779 today. We are here to help you.