An injury doesn’t mean you have to give up on your fitness routine. When you’re healed and finally ready to get back into it, you might not know where to start. Besides seeking a professional for their advice, you can take these steps to get back into shape after being sidelined by an injury:
Increase your activity levels
Ramp up the amount of activity you’re doing gradually. Avoid anything too strenuous, but don’t be afraid to push yourself just a little bit each day. You’ll start to see where your limit is after the injury.
Set realistic goals
Back to the basics — you’re probably not going to sprint back to your old fitness level immediately. Instead, set realistic goals that allow you to build up your fitness gradually. For example, if you used to run 10 miles every week, you might start by running just a few to start. This can be a great way to get back into running without rushing your pace or injuring yourself again. If you take small steps forward, you won’t get too frustrated with your fitness levels.
Take preventive measures
Take precautionary measures to ensure your injury does not worsen. If you suffered muscle tension, try wrapping yourself in rolls of kinesiology tape. I used this product a lot during my running days, especially during marathon training. This will make sure you do not overstretch your hurt muscle again. If you twisted some ligaments, try wearing wrist protectors or ankle protectors before hitting the gym. (Don’t know what you need? Ask a physical therapist.)
Don’t skip meals and drink lots of water
Experts like the Mayo Clinic recommend eating before you exercise. But remember, you’re not supposed to eat huge meals before exercising. Instead, try to eat a small amount of protein, carbs and fruit two hours before exercise. Do not skip meals. It is important to fuel your body before engaging in exercise.
Recovery takes time
Finally, don’t forget that injuries take time to heal. Take your time and let your body heal. So often, people push themselves too hard, too fast and end up reinjuring themselves. If you notice that you’re pushing yourself too hard, take a step back.
If you can keep these recovery tips in mind when you’re feeling down, you’ll be able to resume your regular fitness routine sooner than you think. If you need a boost to get back into the swing of things, consider signing up for a fitness program or implementing daily stretches. This can help you quickly improve your fitness and strength fast, helping you get back on track.