How to Return to Work out after an Injury

Mostly Injury-Free

By: Ana Margarita Olar|

Returning to a workout regimen after an injury is a challenging venture. This is true for any athlete or fitness enthusiast. Well as the saying goes: if there’s a will, there’s a way. So if you have the will to push it, here are some ways how:


Muscle atrophy. A person needs to stay still for a period of time following an injury. During this period of immobility, muscles tend to decrease in size. When recovering from an injury, muscle could waste away.
Consider other factors such as age, gender, length of immobility. You also need to consider the extent of an injury.


You may be at the peak of physical fitness before the injury. During the recovery process, consider yourself back to level one. It is hard, but it’s the right path to take.

Allow your mind and body to start communicating. If there is no nerve damage, re-connection of your mind and body can come back over time. Take one step at a time.

Be patient but don’t put yourself down. Focus on your goal and take it slow.


If you are bed-ridden for some time, do not jump into physical workout right away. Start with normal daily movements such as walking. You can also start doing light chores around the house. If you have had a back injury, make sure that you don’t bend or squat at first. After some time you can try swimming and stretching. These exercises are gentle movements for the body.


You think that you can now jump right into a normal workout activity. The temptation brought about by your regained strength may be too irresistible. Start your effort by 20% of what you think you can do. Tone down your eagerness. Ask a professional trainer to guide you if needed. Do not hasten things. Remember, you have just gotten better from an injury. Don’t waste your second chance by being risky.

Injury 2


Accept it. You can’t estimate whether you are overdoing it or not. Work with a kinesiologist or a physical therapist to guide you. They can offer a step by step program so that you’ll have a sense of accomplishment. Frustration is hard to combat alone. You need to have someone who can assess your progress and your readiness for the next level of workout.


No pain, no gain maybe your mantra before an injury. But after an injury, you have to listen to your body. Pain is your body’s signal that you have worked out so much.

Finally, you also need to pay attention to other aspects of your health. Aim for a healthy diet, ample rest, and socialization to restore your health to its fullest. Check out these other tips when recovering from workout injury.