When you finally get the okay to get back into the gym or your regular exercise regiment, it can be tempting to start right back in where you left off. However, not being cautious in these initial workouts is a sure way to reinjure yourself, taking you away from exercise once again. After an injury, it is important to remember these three simple tips when exercising.
Practice Perfect Technique
Using perfect technique in all of your exercises is always critical, but especially when getting back into the gym after an injury. If you use incorrect form, certain muscles or joints can be overloaded and can be injured if they are being used the wrong way. If you are performing an exercise and a certain motion does not feel right or you experience a sharp, stabbing pain, stop doing the exercise to prevent a repeated injury. Always remember to warm up and cool down your muscles before and after exercise to reduce the chance of another injury.
Increase Your Workouts Gradually
Reinjuring yourself is likely if you try to jump straight into an intense workout your first day back. It is important to start slow and ramp up your workouts according to how you feel. If you are getting back into cardio, try jogging lightly or using the elliptical for a short distance during your first workout, and if getting back to weight lifting, use light weight and perform a low number of exercises and repetitions.
No matter what exercise you are getting back to, it is important to start off easy to ensure that your body does not experience any pain with movements or develop any issues in the days following your workout. Cautiously progress your exercise level over a few weeks to get back to your previous workout level.
Listen to Your Body
One of the most important things after an injury is to listen to your body. Your body knows what it can and cannot handle, and it will communicate this with you. By being aware of how your muscles and joints feel during each exercise, you can properly gauge where you are in your recovery and if it appropriate to increase the body’s workload during exercise. Trying to push your body too quickly can have less than ideal effects.
After a period of time away from exercise, it can be tempting to go all out right off the bat; however, when returning from an injury, it is critical to slowly ease back into your workouts to ensure your body is fully healed. By following these simple tips and being aware of how your body feels and reacts to your exercise routine, you can keep your body strong and healthy.