How to Recover from Workout Injuries

by - July 20, 2021

 It is always the way, isn't it? You get yourself into a great routine when it comes to your exercise, and then WHAM! You feel a stabbing pain, pull, or twinge and suddenly you are back to square one, injured and not able to workout. It is a common occurrence in the world of fitness, but one that everyone dreads.

Regardless of the severity of your injury or the length of your recovery, it is critical to give your body the rest and recovery time it requires before returning to training. If you train wisely after an injury, you can get stronger and fitter than before without overdoing it and impeding your progress, or making it even worse.

Here, we look at some things that you can do to help you get back on your feet and recover from workout injuries.

(Disclaimer: Always seek help and guidance from a certified professional - I am in no way a qualified injury specialist, far from it. I did, however, coach someone today who has a block standing between himself and exercising four times a week, despite his best intentions. He currently has an ankle injury. We explored those blockers standing in his way and co-created an action plan so he could best support himself in service of his goals. Contact me here to enquire about wellbeing coaching tailored to your needs)


#1 Speak to the professionals

You should not return to the gym or resume your workouts until the pain, inflammation, and soreness have subsided significantly. Pushing yourself too soon may aggravate your injury and lengthen your recovery time. Remember that the pain and discomfort is there for a reason; it is your body's way of telling you that something is not right. Listen to it. 

When you are ready to return to training, consult with your doctor or physiotherapist first. If you have been seeing a physiotherapist, they should have taught you some exercises to help strengthen and stretch the affected area. An osteopath can also help you to make sure you are ready to get back to it. 

#2 Be patient

It can be tempting to resume training as usual after an injury in order to get back into shape, but this increases the risk of aggravating your injury. As a result, it is critical to keep a realistic timetable in mind for when you will be back to peak fitness. The length of your recovery will be determined by the type of injury you sustained, but again, it is important to be guided by professionals. 

#3 Listen to your body

Once you have received the all-clear and feel ready to return to exercise, spend some time evaluating your old exercise routine and considering any reasons why you were injured so you do not make the same mistakes again. For example, if you have only been doing one type of exercise, such as HIIT or strength training, consider changing up your workout routine to achieve a better balance.

#4 Ease back into it

Weight training after an injury is especially difficult to resume because some people may be annoyed that they are no longer as powerful as they were before the injury. However, keep in mind that no path is predictable and that everyone must begin somewhere. So, once you have been approved to perform bodyweight movements, you can start thinking about transitioning to light weighted moves.

#5 Look at what you can do

Try to stay as positive as possible and seize this opportunity to develop and transform your weaknesses into strengths. Use this time to lay a solid foundation so you can return to training fitter and stronger than ever before and avoid future injuries. The stronger you are, the better you can bounce back. If your ankle is twisted, you can use your upper body and focus on that while your ankle heals, there's always a way if you are willing to look!

Lots of love,


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