If you've recently recovered from an injury, you may be wondering about the best way to return to the gym. With a doctor's approval, you can get back into your exercise routine with a few modifications.
A person returning to the gym after a recent injury should mentally prepare, then start slowly, try new exercises, stretch properly, and listen to your body's cues.
With these strategies, you'll be able to return to the gym after an injury safely and effectively.
What Are Some Common Injuries People Get When Playing Sports?
Whether you play sports or weight lift, at some point, you are likely to experience an injury. You can injure any part of your body, but some of the most common injuries that athletes and gym rats experience are the following:
- Sprains
- Muscle injuries
- Fractures
- Joint injuries
- Achilles tendon injuries
- Dislocations
- strains
Times vary for recovery for these different injuries. A shin splint, ankle sprain, and hamstring pull take about 6-12 weeks to recover from. Tennis elbow may take from 3-12 months to heal from, and an ACL takes 6 months or more to recover from. According to Johns Hopkins Medicine, the most common injuries each year are sprains and strains, which can take several weeks to heal.
Whether you simply need to rest your injured body part for a time or you need surgery will affect how long it takes for you to recover. Some injuries can be treated at home with rest, ice, compression, and elevation. Others need immediate medical attention, pain relievers, and procedures to correct.
Many of these injuries are preventable with proper form, stretching, and care. Injuries are often a result of pushing yourself too hard and overtraining. Older adults are at a higher risk of experiencing injuries due to more fragile bones and reduced muscle mass. If you experience an injury while working out, be sure to seek out help from someone in the gym.
If the injury is serious, get immediate medical care. Sprains and strains are easily treated at home but fractures and dislocations are much more serious and require immediate attention.
Strategies for Returning to the Gym After an Injury
According to the National Safety Council, sports and recreational injuries increased by 12% in 2022. These injuries only represent ones treated at emergency hospitals. Children and adults 25-64 years old are the groups with the most recreational injuries.
So, if you're recovering from a sports-related injury, you are not alone. It can be disheartening sitting on the sidelines, but as soon as you're able you can get back to the gym and your favorite activities.
Once your healthcare professional has given you the OK to return to exercise after an injury, it is important to follow some guidelines to help you successfully return to the gym. The following strategies will make your transition much more smooth.
Mentally Prepare
When you get an injury from playing a sport, exercising, or just in general, it can take a toll on you both physically and mentally. Before you go back to the gym, you may need to mentally overcome many challenges. If you were an elite athlete or enjoyed weightlifting, you have to come to grips with not having the same athletic performance as before.
Even casual gym goers may find that tasks that used to be easy are now much more challenging. These mental challenges can make it difficult for you to stay motivated. You may experience anger about getting your injury or even about not being able to keep up with your peers.
If you've been sidelined in a sport, you may feel frustrated at being held back from important games or challenges. You may also feel sad or a sense of loss. Depending on the severity of your injury, it may take a long time to fully recover or you could never have the same range of motion again.
You may even feel guilty for letting your team or peers down. All of these emotions are valid and are a part of the healing process. You need to face these emotions and find ways to deal with them before returning to a workout program.
Consider seeking out a counselor or friend to talk to about the situation. Journal about your feelings or try meditation to get yourself mentally prepared for the challenges ahead. It won't be easy, but if you start with small goals, you will be able to take each day step by step.
Start Slow
If you've been away from the gym for a while due to injury, you need to take it slow. Even if you used to do high-intensity exercises, your abilities will be reduced. Start at about 50% of your normal level, but don't be afraid to reduce this level even more if you need to, based on the severity of your injury and how long you've been away from the gym.
Each week, you can add about 10% more to slowly build back up your endurance. Some experts suggest doubling the time you've been laid up with your injury to calculate how long it will take to return to your full exercise capability. So, if you've been out for 2 weeks, it may take 4 weeks to get back to normal.
But, this time frame may vary. You may do very well for a couple of weeks but have a hard time moving up 10% in another week. In that case, move up 5% and cut yourself some slack. It is better for a full recovery that you take things slow and ease yourself back into your workout routine.
For strength training, start with light weights. Don't immediately jump as heavy as you were with your pre-injury exercise program. No matter your previous fitness level, it will take some time to recover from an injury.
If you go immediately back into your workout at full intensity, you may hurt your muscles or risk additional injuries.
Try New Exercises
Another way to get your body to adjust to moving again is to try out different sports or exercises during your recovery. This is called cross-training, and it helps you to focus on rebuilding strength rather than returning to your previous performance levels.
Trying new exercises also allows you to still work out while giving your injured body part more time to heal. So, if you have a wrist injury, go for a lower-body workout first. If you have a knee injury, go for cardio that works your upper body instead.
Cross-training exercises different parts of your body, which can help you to work out different muscles and to go easier on the injured area. Some low-impact activities you may like to try during your recovery include yoga, swimming, and pilates. If you don't have back or knee pain, you may even be able to start biking. Try mixing up your routine each day to give your body some time to rest between exercises.
Be sure to target various muscle groups. Cross-training can help you avoid future injuries by giving different muscle groups a chance to strengthen and avoid overusing the same muscles and joints. If you've been off your feet for a while, your whole body will likely need time to get back into an exercise routine.
Make Sure You Stretch
Don't skip the warm-ups and cool-downs if you are recovering from an injury. You need gentle stretches to allow blood to flow to the muscles you are about to use. Ask your healthcare provider to recommend the best stretches to keep you flexible and not cause a re-injury.
Make sure to take extra time balancing and working on form. Issues with form are often what lead to injury. So, when you get back to the gym, you need to be even more mindful of using appropriate forms.
Cooling down at the end of a workout will also keep you from further impacting your injury. Your body needs time to go back to a baseline.
Stretching is even more important as we age. Older adults begin to lose flexibility due to normal aging processes that cause us to lose water in our tissues and spine. People experience more stiffness and joints lose some elasticity. This leads to decreased flexibility. To prevent flexibility issues caused by age and injury, stretch regularly to increase your range of motion.
Aging can be brutal and it affects every part of our bodies. If you've not been feeling yourself lately, Male Excel might be able to help. We offer online Testosterone Replacement Therapy (TRT). Low T can affect your energy levels, muscles, mental clarity, and sexual desire. Our daily testosterone injections and topical creams are a highly effective approach to mimicking your body's natural hormone production.
Our online TRT is safe and effective, easily customized for your body, and the preferred method for TRT. Get started today by taking our online medical assessment.
Listen to Your Body
As you reenter the gym, be sure to listen to how your body is responding to the exercises. Your body will let you know if you are ready or not. If you are experiencing a lot of pain, you should discontinue exercising and give your body a break. Do not push through the pain. Pain is an indication that something is wrong.
If you continue to work even if you're in pain, you could further injure yourself. You will not recover faster by pushing yourself too hard. In fact, it will have the opposite effect. If you can't find a good physical activity level, you may need to consult a physical therapist to help you with your recovery process.
Always listen to medical advice post-injury. Do not push yourself to jump back into a fitness routine before you are ready. Some muscle soreness is to be expected, but your movements should be pain-free.
How to Avoid Injury While Exercising
There are many ways that you can avoid getting an injury in the first place or avoid getting injured again.
Here are some tips to avoid injury while exercising:
- Wear the appropriate safety equipment for your activity. This may include helmets, pads, mouth guards, eye protection, wrist guards, knee guards, and elbow guards. Make sure this equipment fits snugly but comfortably. Fasten all straps and wear appropriate footwear. Appropriate safety equipment will help to provide the support you need to keep you from common injuries.
- You should also stay hydrated. Water keeps your body moving and responding at optimal levels. Dehydration can make it hard for you to focus and move, so take plenty of breaks while exercising to drink.
- Take frequent breaks. If you are working out intensely, it is important to work during rest time for your body. If this is an area you struggle with, consult a personal trainer to build a training program that allows for active recovery days. You should aim for active recovery days at least 1 to 2 times per week.
- Make sure to warm up and cool down. This reduces the risk of straining your muscles and improves your flexibility. You can try lightly walking or jogging and stretching your muscles while they are warm for an effective warm-up and cool-down routine.
- Also, pay attention to any warning signs. If you are experiencing pain during any part of a sport or exercise, you should stop and rest. For swelling, apply ice and take anti-inflammatories. Make sure to allow previous injuries time to fully heal before going back to the gym or on the field.
Conclusion
Returning to the gym after an injury is a slow process. Once you have the approval of your medical provider, mentally prepare yourself for the challenges ahead. Then, slowly begin a workout routine that incorporates cross-training and stretching to improve your muscle strength and range of motion.
Don't forget to listen to your body. If at any point you feel pain, discontinue what you are doing and give yourself a break. Then, start at a lower level the next day.
Your recovery journey starts with small, consistent steps. For additional support in optimizing your energy and performance, consider exploring Male Excel's tailored health solutions.
Find out if TRT Can Help You
TRT from Male Excel
