If you've recently experienced an injury, you might be feeling frustrated and itching to get back into your workout regime. I feel you! Being sidelined is no fun, but it’s essential to give your body the time it needs to heal. 

With that in mind, below, we’ll look at some things you can do to start exercising safely and efficiently post-injury so that you can continue to do the thing you love the most.

1. Listen to your body (and your doctor)

First things first, always consult your doctor or orthopedic physical therapy practitioner before jumping back into exercise. They’ll give you the green light and provide specific guidance based on your individual situation. Once you have their approval, remember to listen to your body. There's no point in pushing yourself too hard and risking re-injury. Be patient - slow and steady wins the race.

2. Start with gentle stretches and range of motion exercises

After getting the go-ahead from your healthcare professional, you’ll likely start with some gentle stretches and range of motion exercises. These movements are crucial for maintaining flexibility and preventing stiffness as you recover. For example, if you've injured your ankle, try drawing the alphabet with your toes to improve mobility. Remember to breathe deeply and take your time - Rome wasn’t built in a day, and neither will your recovery be.

3. Progress to low-impact activities

Once you feel comfortable with stretching and range of motion exercises, it’s time to introduce some low-impact activities. Swimming, walking, and cycling are all great options that are easy on your joints. Many people find swimming to be particularly therapeutic - the buoyancy of the water helps to take the pressure off your injury while still enabling you to work up a sweat and get a good workout in. Plus, it's a full-body workout that's easy to modify based on your fitness level and recovery progress.

4. Modify your workouts

When you're ready to take on more intense exercise, be prepared to modify your workouts. This might mean using lighter weights, decreasing your range of motion, or even trying new exercises altogether. You may have to get creative with your exercises after an injury, but this could be a good thing that enables you to discover new ways of working out and boosting your wellness that you might not have thought about trying before. Don't be afraid to think outside the box and find what works for your body at this time.

5. Strengthen your core

A strong core is essential for overall stability and can help prevent future injuries. Incorporate core exercises like planks, bridges, and bird-dogs into your routine to improve your balance and support your spine. Many people find that focusing on their core not only helps them to recover more quickly, but it can also help to improve their performance in other exercises too.

6. Be mindful of your form

As you get back into the swing of things, pay extra attention to your form. Proper form is crucial for preventing injury, especially when you’re still in recovery mode. If you're unsure about your form, consider working with a personal trainer or physical therapist who can provide guidance and corrections. Trust me - it’s better to be safe than sorry. 

7. Prioritize rest and recovery

Rest is just as important as exercise during your recovery. Make sure you're getting enough sleep, staying hydrated, and fueling your body with nutrient-dense foods. Additionally, consider incorporating restorative practices like yoga, meditation, or foam rolling to help reduce stress and promote healing. Foam rolling, in particular, is great for helping to alleviate muscle soreness and improving flexibility in people with injuries.

8. Celebrate your progress

Recovering from an injury can be a long and challenging process, but it's essential to celebrate your progress along the way. Whether it's hitting a new personal best, mastering a challenging exercise, or simply noticing improvements in your daily life, take time to acknowledge your accomplishments. These small victories can help keep you motivated and remind you of how far you've come. Some people find that it helps to keep a journal of their recovery journey, documenting their progress and noting any milestones they have achieved. Looking back on it after a while can show them just how much they have achieved in their recovery. 

9. Be kind to yourself

Let's face it, recovering from an injury can be an emotional rollercoaster. There will be good days and bad days, but it's crucial to be kind to yourself throughout the process. Don’t beat yourself up if your progress isn't as fast as you'd like or if you're struggling with certain exercises. It's all part of the journey, and setbacks are an opportunity to learn and grow. Remember, your worth isn't determined by your athletic ability or how quickly you recover. You’ve got this!

10. Build a support system

Having a support system is invaluable during your recovery. Whether it's friends, family, or fellow fitness enthusiasts, surround yourself with people who understand what you’re going through and can offer encouragement, advice, or even a shoulder to cry on. Many people find solace in connecting with others who had experienced similar injuries - it reminds them that they are not alone and that recovery is possible. Don't be afraid to reach out and lean on your support network during this challenging time.

11. Learn from your experience

As you work through your recovery, take the time to learn from your experience. Reflect on what may have contributed to your injury and consider what changes you can make to prevent it from happening again. This might mean adjusting your training routine, investing in better equipment, or even seeking out professional guidance. Use this experience as a catalyst for growth and an opportunity to become an even stronger, more resilient, version of yourself.

Aside from learning from your own experience, you should ensure that any responsible parties learn from it as well. The help of a personal injury lawyer can help you not only cover the costs of any additional treatment or therapies you might need. It can also assign responsibility in the right place, which not only helps you feel better but makes similar accidents and incidents less likely to occur in the future, as well.

Exercising after an injury can be a daunting and challenging process, but with patience, perseverance, and a positive mindset, you can overcome this obstacle and come back stronger than ever. Keep moving forward, my friends, and happy healing!