Suffering an injury during your usual exercise routine can be quite the blow. You may have pulled a muscle during dance class, or overstretched a tendon, or even fallen and broken something while out jogging.
No matter what’s happened, you’re now left with aches and pains, and you don’t quite feel your usual spry, flexible, and active self.
So what’s it going to take to get you back on form? It’ll be different for everyone, but the tips below can certainly help you to take exercise in your stride once again.
Build Up to Your Usual Workout Routine
If you’ve been injured doing your usual workout routine, you can’t expect to get straight back into doing it again! You’ve clearly hurt yourself as a result of the movements, reps, circuits, or equipment you’re using.
Trying to jump back in and give it another go is only going to make the problem worse.
Instead, start small and easy and build back up to your usual routine. Cut the time you’d usually spend working out in half and slowly add more minutes to the schedule.
Similarly, make sure you’re stretching on a regular basis - usually multiple times a day - and increase the length of the stretches you’re doing as you get used to them.
Book a Massage
Being injured as a result of exercise you’ve undertaken yourself often means you’ve been overdoing it! As such, you need to try and relax.
You can do this in any way that works for you, but we recommend looking up what spa treatments available near you and seeing if there’s a massage therapist around. If they specialize in sports massage, even better!
After all, booking in for a massage is great for both the brain and body. Not only does it increase flexibility; a good massage can help to release endorphins into your system too.
These are the kind of chemicals you want floating around when in pain, as they get rid of the ache and help the muscles to loosen up and prevent it from coming back later!
Speak to a Professional
Getting advice from a professional who knows the ins and outs of exercise injuries will help prevent a problem like this from happening again.
Whether this is your doctor, a qualified personal trainer, or a physical therapist, talking about the pain you’re in and/or the weakness you’re experiencing in a certain muscle is key to getting back on form.
Let them know where it hurts, what triggers the pain, and what you were doing when you sustained the injury. All of this information together will make it easier for them to diagnose the problem and provide a treatment plan for you to follow.
If you’ve been hurt as a result of exercise, don’t try to grin and bear it. No pain, no gain only refers to those normal twinges we get when working on a new muscle, or trying out a new movement for the first time!
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