Content of the Article
If you have been ill or have suffered an injury that has left you at rest for a significant period of time and has prevented you from practicing sports, very often we may lose the motivation to return to resume exercise. When our training plan is interrupted by any factor, we may feel a certain helplessness because we have not met the target within the deadlines.
Here we will examine the key points to take into consideration when doing sports after an injury and certain tricks that will help you to motivate yourself to exercise after a period of inactivity without taking into account the spectre of relapse continuously.
How do I get back to exercising after an injury?
If you wish to return to training after an injury, it is essential that you keep in mind a number of considerations, such as the following:
- The doctor decides if you're ready. Are you ready to go back? You may meditate that yes, but it is essential that your doctor confirms it. If you've worked on your restoration with a physiotherapist or other sports medicine professional, ask him as well, while he'll have taught you concrete moves to strengthen and stretch the injured area. You should not return to training until the pain or swelling has improved significantly. Putting yourself at risk can only lead to another, even greater injury and having to rest even longer.
- Learn from your injury. When your doctor and therapist have made it clear to you why and how the injury occurred, you need to be able not to go back and repeat that action the next time - did you push your body over the edge? were you wearing the right protection? did you get enough rest? Perhaps, in your case, you may not have done anything wrong, but sometimes there is a lesson to be learned. Learning from our injury will make us understand why it has happened and make us more aware of our capabilities and constraints.
- Prepare yourself mentally. Once recovered, it's time to focus on being positive. Most sports injuries are temporary, so you should remind yourself throughout your recovery that you will be able to exercise again. It is very important to keep up the spirit and the desire to return to training while we are injured so that the return to exercise is considerably simpler. Motivation starts from the moment we are injured.
3 helpful tips for returning to training after an injury
Are you going to exercise again after an injury? Then you will be interested in the advice we give you so that you can exercise again after an injury safely and without early relapse:
- It starts slowly. Perhaps your training consisted of running five kilometres a day or you were the star of your team and played the whole game, but you must be patient throughout the first few days to achieve little by little the intensity you had before. Patience is essential to avoid getting hurt again. A good guide would be to start at fifty percent of your normal level and also increase it between ten percent and fifteen percent each week if we appreciate that we are making progress and not feeling any discomfort. To give you an example, if you used to run five kilometers, start by doing two with five kilometers and increase the distance as you get better each week.
- It diversifies exercise. Cross-training, a training based on a series of exercises that works different parts of the body, is ideal to keep us in shape while the injured part of the body recovers. That training also helps you avoid further injury. If, for example, you injured your knee on your bike, consider adding a low-impact activity such as swimming. If you damaged your wrist playing tennis, you can return to exercise by hiking or other activity that does not require care of that joint.
- Listen to your body. A little discomfort can be endured, but no enormous discomfort. If you feel a little pain while exercising, enduring and moving on can help you overcome it, but if it turns out to be intense pain, you should stop immediately. If the pain is so great that it lasts more than an hour after the end of the exercise, you have to know that you have gone too far. In such a case, you should rest for 1 to 3 days before returning to seek it. When you return, be sure to do so at a lower intensity level so that you don't feel discomfort again.