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How To Begin Working Out Again After An Injury

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Great contribution today on getting back to working out again after an injury. Take a read and let us know what you think in the comments!

working out again after an injury

Letting an injury fully heal can leave you out of your fitness routine for such a long amount of time that you are itching to get back into the gym and fall back into your normal routine as soon as humanly possible. However, when you do finally cross the threshold again, you may find you have lost some of the stamina and strength that you worked so hard to build, which can be extremely disheartening.

It is important to ease your body back into your training, even if your mind is telling you to do the complete opposite. Below are a few things worth considering when getting back into fitness after an injury.

Get “The Ok” From A Professional

This may seem like an obvious one, but you will be surprised how many people go back to exercising too early after an injury and end up causing even more damage to themselves. It is extremely important to seek professional advice on when you can get back into training and at what rate will be suitable.

You don’t want to be researching “personal injury lawyer near me” only to find out the fault was entirely your own from getting back on the cross trainer too soon. You may even need to go to a chiropractor or physical therapist for some rehabilitation before you are given the go ahead.

This may seem like you are only adding to the time you are out of the gym, but it is much more beneficial to seek a professional opinion then cause yourself a further injury from being too stubborn.

Start Slow And Rest

You may be used to working out at least three to five times a week for over an hour each time, but you may find after coming back from an injury you can only manage once a week. It is important not to push yourself too hard when starting out as even though you may think you are entirely healed - your body isn’t going to be at the same fitness level as it was before your injury.

You could even cause yourself another injury by lifting too heavy of a weight or working at a too high resistance. Limiting yourself to one workout a week and then slowly building up to your usual routine will help your body to slowly become accustomed to that intensity again, and ensure that you are building your fitness back up at a healthy rate.


In order for your body to continue to repair itself between workouts, you need to ensure you are fueling it with the right food. If every time you come back from the gym you are ordering a pizza, your body will struggle to repair and you’ll struggle to see any results.

Ensuring you are eating a healthy, well balanced diet is essential to fitness success. This consists of the five food groups: fruit, vegetables, dairy, meat and cereal/grain which provide you with important macronutrients: carbohydrates, protein and fats.  

Hopefully, this has provided you with a helpful checklist to ensure you return to your fitness routine at a sustainable and safe rate, avoiding any further injuries.  

  • Steveark says:

    I’m an older endurance runner and tennis player and it looks like I’m facing some major surgery, not injury related, but that will have the same result in terms of disrupting my life and my normal training. I find it pretty terrifying as I’ve always been kind of a beast at my active life but this is totally outside of my control. However your advice about diet and not rushing it are well taken. It is just at my age recovery is going to be a … well it is going to be tough.

    • Well I hope the surgery goes well. Don’t even worry about coming back just yet. Everything will go fine. When your doctor clears you, ease back into it. Your focus should just be on recovery. Good luck and God bless!

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