Stay away from alcohol and any junk foods during this time.
Eat Well And Keep HydratedĮating well and keeping yourself hydrated are key to recovery.įood plays a big part in the body’s healing process and helps to make your joints strong again. Without a strong core, you run the risk of injuring yourself quick.
This might not be something that comes to mind right away, but doing exercises to improve your balance in turn will improve your posture AND strengthen your core – which is essential to exercise safely. Give your body time to recover so you can return to it safely. Rest and recovery are just as important as re-introducing exercise. Pain is the body’s signal that you’ve gone too far or done too much. While some people live by the motto ‘ no pain, no gain’, when it comes to an injury nothing could be further from the truth. See how your body feels and gradually increase your time spent doing it. Swimming is also a great form of gentle exercise. It’s the most natural type of movement for the body, and if you’re injured, a gentle walk is one of the best ways to keep active. Take it slow and go back into it gradually, and if you feel pain… It’s easy to want to go back to exactly what you were doing before an injury put you out, but not so quick! If you go back to running how you did before right away, or if you go back to the gym and exert all your energy, you run the risk of making yourself weaker which means a higher risk of another injury!Īdd to that your body has likely been out of exercise for a couple of weeks or more, it could be a little weaker. With that said, here’s 6 steps you can take to get back to exercise safely, after an injury: 1. Other factors that will have a significant impact on your return to exercise include things like your age, how long you’ve been suffering from your injury, and what you do to get back to physical activity safely. It will tell you when it’s ready to get back to doing certain things and when you’ve done too much. Or jump back into your exercise routine and possibly experience a set-back that leads to pain that lasts even longer, or another injury?ĭuring recovery it’s important to listen to how your body feels. Would you rather make slow, pain-free progress towards building a healthy running, or exercise, base so you don’t risk another injury? Instead making an intelligent comeback to running, or any form of exercise, after taking time off due to injury requires a gradual approach.Īnd although you’re dying to get back to normal and waiting is frustrating, ask yourself this: They are your body’s way of sounding an alarm telling you that something’s not right, so we shouldn’t start back full steam ahead right away. When something like ankle pain strikes, or an injury hits you out of the blue, not being able to exercise like you used to, and not knowing when it’s safe to get back into it, is annoying.Īnd although I know you’re itching to get back into it, hold the breaks a minute – injuries are no joke. It’s frustrating not knowing if it’s safe to get back out for a run…”
…I hurt my ankle a month ago, and want to know how long it’ll take me to get back to running. “How long does it take to get back to exercise after an injury?… Recently, someone called my Hartlepool clinic the other day and asked this: We discuss 6 steps to getting back to exercise after an injury, so you can get back to those weekend bike rides, back to exercise classes with your friends at your gym, and back to playing football with the grandchildren. Suffering with a niggling injury that is stopping your from exercising?
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