Suffering an injury, particularly when exercising, can be difficult to recover from. For obvious reasons, there are significant physical challenges that it presents. The things you can do become limited; you may be in pain or other physical distress.
Then it heals, and that’s the end of it. Or, it should be. You heal, you return to full function, and your body is yours again. After a period of taking it easy so as to complete rehabilitation, you can resume your workout regime at the same pace and intensity as before. Here are the proper steps to take to return to fitness form.
Or at least, you should be able to. Sometimes, however, it’s not the case. While the physical complaint resolves with time, ice packs and support bandages – the mental scars can remain. You can find yourself avoiding certain exercises you used to do with ease because of the strain they place on the injured part. Or, potentially, even avoiding exercise altogether. Even though you’ve healed, the memory of the discomfort and limitations of the injury can translate into you have a long way to go mentally.
We all know now that fitness is an essential part of health and well-being. So if you ever find yourself struggling to get back into the swing of things, go through this five-point plan. You’ll be back on the horse – sorry, treadmill – in no time.
Step #1 – Make Sure You Are Healed, Emotionally
If the accident was someone else’s fault, then it might be worth pursuing compensation claims with the likes of https://www.dolmanlaw.com/. This can give you a sense of closure. The same goes if you blame yourself; go through exercises designed to strengthen your resolve again. You have to get your head in the right space before you can hit the gym.
Step #2 – Take It Extremely Easy, To Begin With
Resume working out but choose low impact options. Swimming is always good, or a yoga session focusing on healing like https://www.youtube.com/watch?v=UlW77conmAc. This doesn’t need to be forever; you can return to your usual cardio and weights eventually, but take it slow. Get your body used to moving again with gentle exercises; it’ll also give your mind time to adjust.
Step #3: Wear Supports or Bandages For Awhile
Even if an area has healed and feels stable, you might still need emotional reinforcement of that. By using a support, kinesiology tape or bandages, you can be more confident you won’t re-injure yourself.
Step #4: Use Electrical Muscle Stimulation (EMS)
This step is not necessary if you have only been on the sidelines for a few weeks. For more serious injuries such as bone breaks, then you might need to build up muscles that have been in danger of atrophy One of the easiest ways to do this is with EMS, which you can do from the comfort of your home.
Step #5: When You Feel Ready, Wait
If you feel ready to go back to your full throttle session, start the clock on two weeks. Give yourself and your body time to be on point for a little bit longer than you think is necessary. This is one case where it’s better to be safe than sorry.
Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.