Workout injuries are not rare in the United States, and statistics show that they are more common among professional athletes. According to the National Safety Council (NSC), people get injured from active workouts, marathons and recreational equipment. These injuries range from torn muscles to fractures and injured backs. In 2020, there was a reduction in them, but it picked up again in 2021. The 20% rise in fitness injuries is a cause for concern, and the recovery process is something to pay attention to. These tips for how to workout after injury are worth considering if you have healed from an injury and want to get back to the basics and where you left off before you were hurt. I hope they help!
Get physiotherapy help before making a full return
An experienced physiotherapist will draw up a workout routine and program that eases you into active exercising. The combination of medical knowledge and how the body works after an injury place a physiotherapist in a better position to provide the help you need. The objective is to prevent and reduce the risks of aggravating an injury you recently recovered from.
Your best bet would be a hands-on therapist who establishes a step-by-step guide with your type of injury in mind. After a fitness injury, the chance of suffering another is higher (I know from experience!) This is why guided help is recommended until everything returns to normal. It will be in your interest not to rush the process because someone else with your type of injury made a quicker return. People heal differently, and the physiotherapist knows that.
Don’t abruptly stop taking painkillers
The primary purpose of painkillers is to reduce inflammation and, by extension, pain. And stopping them abruptly can delay your healing process. You should stop taking them only if your doctor tells you to do so. In addition to these medications, you may want to try more natural options to manage pain. Options like cloves, turmeric, Boswellia, and CBDistillery plant-based products are worth a shot.
Some people ease off mainstream medicines and replace them with natural options. This contributes to a smooth transition that may agree more with your body. Because this is a post-workout injury, your focus should be to reduce any further pain as much as possible. You may want to adopt a post-workout pain management routine that reduces Delayed Onset Muscle Soreness (DOMS).
Work with your body and take it slow
There is always the temptation to return to pre-workout routines when you start to feel better. Other people think their bodies have fully recovered, which may be why they no longer feel pain from the injury. Unfortunately, both scenarios can be a recipe for further tissue damage when trying to workout after injury. If you no longer feel pain, what it could mean is that nerves are no longer sending alarm signals to the brain. This happens because the injury has reduced to manageable levels that don’t need to trigger the brain. However, healing may still be ongoing in the body, especially in connective tissues.
It would be in your best interest to ease slowly and gently into your workout routines. Your recovering body needs time to return to 100% before being made to endure such high levels of physical activity. After a long break from exercising, your body will need to regain its earlier muscle tone and endurance. If you rush it before it is ready, you may suffer another injury or worsen the previous one. Therefore, when you experience pain at some point, it is advisable to stop the routine and rest. I know (again, from experience) how frustrating and hard this is, but trust the process so you can be back to your old self!