Dealing with a injury can interrupt every day life regardless of how much you do or don’t exercise. When we get sidelined from our daily routines we can be eager to get healthy and get back to your day-to-day habits. Here are some helpful suggestions on how to return to your workouts after suffering from an injury.
Depending on how serious your injury was, this will determine the intensity of your work out and how limited it will be. It is important that when returning to work, to start slow and to not push your body over the limit. Listen to your body. It is critical when trying to return back to your daily routine.
Some injuries require protective gear. This should be worn during your workouts to prevent further injury and to help strengthen the injured area. A major thing to avoid when returning back to working out is long runs. It is important to stay clear from long run workouts to help prevent worsening the already injured area.
One thing to note is when you stop working out the body gradually “allows” muscles to shut down. When muscles aren’t used the metabolic process the occurs in the body is reduced.
Larger muscles, such as leg muscles, take longer to decrease than smaller muscles. These muscles are still affected when you take a break from your normal workouts.
When returning back to regular workouts, it is critical to reduce normal workouts by at least 20% and work your way up. Returning slowly is important in preventing further injury. Also, never live by the saying “pain is gain”. Actually pain is just pain and that is a indication from your body that you have done too much. Listen to your body, pain is your body’s way of telling you to stop.
Reintroducing your body to physical activity and exercise includes taking rest and letting your body recover. Keep hydrated. Drinking water is very important when returning to a work out after being out for an extended amount of time.
If you used to run hour an hour, it is recommended to still work out for an hour but to moderate by switching from running to walking and vise versa. Doing this will work your aerobic system, which hasn’t been active since your injury. Focus more on what you can do, rather than what you can’t do. Use other body parts that were not involved in the injury and get stronger in those areas as you are still healing.
Taking time off your regular workouts is never easy and can result in a lot of restlessness. Don’t let that restlessness push you too hard into returning too soon. Use modifications when returning to workouts. Slow and steady can win the race!