Been injured and wondering when it's safe to get back to your favorite activities?
Returning to exercise after a personal injury can be a frustrating process. On the one hand, you don't want to overdo it and reinjure yourself. But on the other hand, you don't want to sit on the couch for the rest of your life either.
Here's the thing…
According to the latest research, 4.4 million people end up in the emergency room each year because of sports-related injuries. What's more, more than half of physically active people report having had an injury related to exercise in the past.
If you've been injured, you're not alone.
What you'll learn:
- When It's Safe To Start Exercise After An Injury
- 3 Biggest Mistakes People Make After An Injury
- 3 Exercises To Safely Return To Activity After An Injury
- How To Stay Safe From Re-Injury After An Injury
The True Cost Of Getting It Wrong
Want to hear something kind of surprising?
When most people return to exercise after an injury, they make one big mistake. They start back at the exact same place where they stopped before they got hurt.
The result is often a longer recovery period, chronic pain, and permanent disability.
But here's what's even worse…
Other people go in the opposite direction and become completely sedentary. They're so afraid of getting hurt again that they don't do any physical activity at all. They end up with all sorts of problems from muscle weakness and bone loss.
So neither of these extremes is the answer.
When Is It Safe To Start Exercise After An Injury?
The burning question is, of course, when it's actually safe to return to exercise.
And the answer is not what you might expect.
The truth is: Complete bed rest is rarely the answer for most injuries.
Recent studies have found that, for most soft tissue injuries, complete bed rest actually results in worse outcomes. In other words, you end up with longer recovery times, higher rehabilitation costs, and more time away from activities you enjoy.
So if you should start moving. But how much and when?
Here's a simple rule that applies to most people: The 3/10 pain rule.
If your pain level stays at 3 or below out of 10 during gentle movement, then you're probably safe to continue. But if it's higher than that, it's time to scale back.
Before you get started, though, it's important to get medical clearance from your doctor. They need to confirm that it's safe for you to return to physical activity. If you're dealing with injuries from an accident, consulting with a personal injury lawyer in McAllen TX can also help ensure you're getting the proper medical care and documentation you need for your recovery.
The 3 Biggest Mistakes People Make After An Injury
If you've worked with the injury cases like I have, then you'll know the same mistakes keep coming up. Don't make them yourself, and you'll dramatically improve your chances of a full recovery.
Mistake #1: Listening To Your Body
This seems like it should be obvious. But so many people ignore what their body is telling them after an injury.
Pain, swelling, stiffness -- these are all signals that you're pushing yourself too hard.
If you experience anything beyond mild discomfort, it's time to ease off.
Mistake #2: The Warm-Up
It's amazing to me how many people jump right into exercise after an injury. Your body needs time to warm up, especially if your tissues have been damaged.
Start with light activity and work up to more intense movements.
Mistake #3: Too Much, Too Soon
Your body adapts faster than you think to being sedentary after an injury.
Even just a couple of weeks off can lead to significant muscle loss and bone density loss. When you do return to physical activity, you're starting from a much lower place.
The Right Exercises To Safely Return To Activity After An Injury
The answer is you have to gradually start moving safely.
Phase 1: Gentle Movement and Flexibility
In the early stages of recovery, you want to focus on light stretching, gentle walking, and basic breathing exercises.
The idea here isn't to get a workout in but to keep your body moving.
Phase 2: Building Strength
Once you're able to move without significant pain, it's time to start rebuilding strength. Begin with bodyweight exercises and resistance bands.
Some good exercises to start with include:
- Wall push-ups
- Seated leg extensions
- Arm circles with a light resistance band
- Modified squats using a chair for support
Phase 3: Return To Normal Activities
This is where a lot of people get impatient and try to rush things. Don't be that guy.
Gradually increase the intensity and duration of your activities. If you were a runner, start with walking, then jogging, then easy runs.
The Importance Of Professional Guidance
When it comes to injury recovery, one size does not fit all.
Everyone is different in terms of age, fitness level, type of injury, and overall health. That's why it's important to get professional advice when returning to exercise after an injury.
A good physical therapist can help you assess your individual situation and develop a personalized rehabilitation program.
Don't try to be your own doctor here. The cost of working with a professional is nothing compared to the cost of a re-injury down the road.
Warning Signs You Should Be Looking For
As you start to progress in your recovery, it's important to keep an eye out for these red flags:
- Sharp, stabbing pain during exercise
- Swelling that worsens after physical activity
- Numbness or tingling
- Weakness that doesn't improve over time
- Sleep disruption due to pain
If you experience any of these, stop and see your doctor right away.
The Mental Aspect Of Return To Exercise
This is a part of the recovery process that most people don't like to discuss: the mental part of returning to exercise after an injury.
It's totally normal to feel anxious about the possibility of re-injury. Some people even develop a fear of movement that can hold back their recovery.
The solution is simple: Start small and build up your confidence.
Focus on what you can do, rather than what you can't. Some pain and discomfort during healing is normal.
How To Create Your Safe Return Plan
Ok, you're ready. Let's put it all together.
Step 1: Get Medical Clearance From Your Doctor
Before you start moving, you need to get the green light from your healthcare provider. They need to confirm that it's safe for you to begin physical activity.
Step 2: Start With Gentle Movement Using The 3/10 Rule
Using the 3/10 pain rule mentioned above, you can start to gently move around and build up your activity level.
Step 3: Gradually Increase Intensity Over Several Weeks
Don't try to rush this process. It can take several weeks to gradually work up to more intense activity.
Step 4: Listen To Your Body
If you feel pain, stop what you're doing and rest. Don't try to "push through it." Pay attention to your body and adjust as necessary.
Step 5: Rest Days Are Ok
If you're feeling sore or fatigued, it's ok to take a day off. Don't be afraid to listen to your body and rest as needed.
Remember, the goal here isn't to rush back to where you were before your injury. The goal is to get there safely.
Time To Take Action
You don't have to give up the activities you love forever just because you've had a personal injury. Most people can return to their pre-injury activity levels with the right approach. The key is patience.
Featured Image Credit: Unsplashed