If you’ve been inactive for a while due to injury you have to plan your re-entry into a fitness routine carefully. Make sure you have the approval of your Doctor before you start back into any workout routine. Start slow – it will probably feel like you are starting from square one again – and you are, but it won’t take you as long to get back to where you were before the injury. Give yourself time to get back into it. If you lost a month, plan on giving yourself a month to get back on track. You’ve likely lost some strength from being out of your regular workout regime. Start slowly and get reacquainted with your body. Allow your body to tell you how hard to push and when to pull back. For the first couple of weeks back, err on the side of caution. Focus more on getting healthy than losing weight or being able to do what you used to.
Even though your Doctor may have given you the green light to go and return your workout routine, you may feel a little afraid to it in the beginning, worried about re-injury. A great way to get started again is a workout routine in the swimming pool. Start using the resistance of the water to start redeveloping your strength and confidence in your healed injury. Once you feel confident you can start doing activities out of the water.
Get your motivation back. Find a friend to workout with you. A workout partner can help provide you with the encouragement you need to keep up with the everyday or every other day routine. They can also spot you when doing certain exercises so you don’t re-injure yourself.
7 Recovery Steps:
- Nutrition – Eat right. A good diet of low starch and sugars, high protein and fiber.
- Rest – Get enough sleep so your body can recover.
- Warm-up and Cool-down – stretch before and after your workout.
- Stick to it – stay motivated and keep up with your routine.
- See your Doctor – continue with your appointments and check-ups with your Doctor and any therapy you are receiving.
- Mentally Prepare Yourself – stay positive. Tell yourself you will get better and get stronger.
- Hire a Trainer – trainers will be able to help you adapt your workout routine to help in the strengthening of your injured area and what to do to prevent re-injury.
With a little commitment and time, you will be pleasantly surprised with how quickly the body will respond to the increase in activity. Soon you will back to your fit and energetic self.
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