For those who have suffered a recent injury, it can be intimidating to ease back into a workout routine and become active again. Without starting slow and avoiding certain exercises, it’s possible to injure the affected area again and reverse any healing that has occurred. Before heading off to start your workout, know the best ways of easing into it while protecting your body.
Begin with a Warm-Up
Ease your body into the workout by warming up for 5-10 minutes and by stretching areas that you plan to strengthen. Each stretch should be held for at least 30 seconds for it to be effective, so don’t rush through this important step. Include cool-down sessions that allow your body to regroup as well.
Reduce Your Efforts By 20 Percent
Although you may feel energized and able to do a great deal of exercising during your workout, it’s important to do 20 percent less than what you know you’re capable of. This will allow you to start out slow and learn the state of your body while gradually increasing your efforts.
Use KT Tape
To reduce pain that may be constant in the affected area, use KT tape to alleviate the pain and make your workout more comfortable. It can be used for a wide variety of injuries, designed to give you that extra support and relief you need with injuries. The tape will stay put even with contact with water, making it easy to support the injured area and prevent it from further damage.
Listen to Your Body
Most trainers promote the idea that pain is necessary to a good workout, but in the case of a recovering injury, it’s important to listen to your body and stop any exercise that may be affecting your injury. Compromise on your routine and find other movements that do not involve the area that is still healing. Even the same injury will vary greatly from person to person, so listen to your body and stop a workout or slow down when needed.
Stay Hydrated
Stay hydrated before, after and during your workout, which will reduce inflammation in the body and improve your recovery time. While you should be drinking plenty of water, you will need to refuel with something a little more, like a sports drink, to replace what you lost during your workout.
Start Walking
Walking is the most natural form of exercise for the body, which is a great starting point when getting back into your routine. Walk a few blocks and quit when you feel yourself becoming tired. Swimming is another low-impact sport that will be gentle on your body while still promoting plenty of movement. For runners who have suffered a strain, start with quick-paced walking before transitioning into light jogging for 10 minutes.
Exercising after an injury shouldn’t be avoided altogether, as the mobility can help to strengthen the body and improve recovery time. Speak to a medical professional or trainer on a recommended workout before slowly transitioning back to your normal routine.
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