This is the motivation you need to retrain after an injury
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 playing sports, we can often lose motivation to return to exercise. When our training plan is interrupted by any factor, we may feel a certain helplessness for not having met the goal on time.
Next we will examine the key points to consider for sport after injury and certain tricks that will help motivate you to exercise after a period of inactivity without taking into account the spectre of relapse continuously.
What can I do to return to exercise after an injury?
If you wish to retrain after an injury, it is essential that you bear in mind a number of considerations, such as those outlined below:
- The doctor decides if you’re ready. Are you ready to go back? You can meditate that yes, but it is essential that your doctor confirm it. If you have worked on your restoration with a physiotherapist or other sports medicine professional, ask him as well, as he will have taught you specific movements to strengthen and stretch the injured area. You should not return to training until the pain or swelling has greatly improved. Putting yourself at risk can only lead to another even greater injury and that you have 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 should be able not to return to repeat that action next time. Did you take your body over the limit? Did you take the right protection? Did you get enough rest? Maybe, 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 happened and will 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 need to remind yourself throughout your recovery that you’ll be able to exercise again. It is very important to sustain the mood 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 useful tips for returning to training after an injury
Are you going to exercise again after an injury? Then you’ll be interested in the advice we give you so that you can exercise again after an injury safely and without early relapses:
- Start slowly. Perhaps your training consisted of running five kilometers daily or you were the star of your team and played the entire game, but you must be patient throughout the first days to achieve little by little the intensity you had before. Patience is essential to avoid returning to injury. 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 moving forward and do not feel discomfort. For example, if you used to run five kilometers, start by doing two with five kilometers and increase the distance as you feel better each week.
- Diversify the exercise. Cross-training, a training based on a series of exercises that work different parts of the body, is ideal for holding us in shape while an injured part of the body recovers. This training also helps you avoid a new injury. If, for example, you injured your knee with your bike, consider adding a low-impact activity in that area such as swimming. If you damaged your wrist while playing tennis, you can return to the 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 a huge discomfort cannot. If you feel a little pain while you are exercising, supporting and moving forward can help you overcome it, but if there is an intense pain, you should stop immediately. If the pain is so great that it lasts more than an hour after finishing the exercise, you should know that you have gone too far. In such a case, you will have to rest between 1 and 3 days before returning to try. When you come back, be sure to do it at a lower intensity level so you don’t feel any discomfort again.