Dealing with the aftermath of an injury can be difficult, especially if it stops you from resuming regular activities for a period of time. When your injury is healed and you get the all clear, you can then look into building your fitness back up. It may come as a shock to you to experience reduced fitness levels, but it’s important to remember that it’s a marathon and not a sprint and that you need to give your body the time it needs to get back to normal.


Don’t start before you’re ready

If you’re an active person, or you play in a team, fitness injuries can be tough to take. While it may be tempting to get back to training immediately, the best thing you can do to help your recovery and to prevent further injury is to stay away until you are fully recovered. If this is taking longer than expected, there may be a reason why your injury isn’t getting better and you should try to address that issue before you return to training.

You should always follow the medical advice provided to stop you from making your fitness injury worse and to stand the best chance of recovery. Your doctor will want to help you as much as possible to ensure that you are fit and healthy – so don’t see them as holding you back. Even when you’re ready to go back, it’s important that you take your time and continue to seek treatment, such as sports massage, which has many benefits for your health. If you return to training and find that you’re still feeling something that’s not quite right, take a step back and book an appointment with your doctor. They can find out what’s wrong and advise you on further steps needed for your recovery.


Start with gentle activities

Your normal routine may involve something high-intensity like weightlifting or a high-energy sport, and it’s unrealistic to think you’ll be able to launch back into it straight away. While you’re building up your fitness and getting used to movement post-injury, you should try other activities that can help you get some exercise without putting too much pressure on your body. Swimming, yoga and walking are popular choices for those who are easing themselves into exercise, and you can start building up the intensity as you become used to the movements. Over time you can add in other activities and build yourself back up to your old training routine.


Fuel your body correctly after fitness injuries

While getting used to physical activity again is good for your body’s recovery, it’s also important that you fuel it correctly too. Eating right for exercise is important and while your muscles are being re-trained, they will need an adequate amount of protein to prevent further injury. Embark on a new healthy eating regime as well as your new training schedule to help give your body the best chance of fighting fit again.

It may feel like your progress is slow, but any activity that gets your heart pumping and your body moving will help you towards physical fitness. If you do begin to suffer from your injury, especially with serious pain, you should stop exercising and book an appointment with your doctor. Avoid A&E unless it’s a serious injury and try to rest at home if you can. Don’t be disheartened if your recovery takes some time, you’ll get there in the end.