Getting back to running or working out pain-free after an injury or a period of inactivity requires a careful and strategic approach to avoid re-injury and ensure a successful return to your fitness routine. Here are steps you can follow:

1. Consult with a Professional

• Before starting any exercise after an injury, consult with a healthcare professional, such as a physical therapist or sports medicine specialist. They can assess your readiness, provide specific recommendations, and design a rehab program tailored to your needs.

2. Start with Low-Impact Activities

• Begin with low-impact activities that minimize stress on your body, such as swimming, cycling, or using an elliptical machine. These can help maintain your fitness level while reducing the risk of aggravating your injury.

3. Gradual Progression

• Follow the principle of gradual progression. Start with lower intensity and shorter durations, gradually increasing as your body adapts. Avoid the temptation to resume your previous level of activity too quickly. Use the 10% rule for progressions with mileage and weights.

4. Incorporate Strength Training

• Strengthening the muscles around your injury will help support and protect the area. Focus on general strength training as well as specific exercises to target weak or injured muscles. This can also improve your overall performance and resilience.

5. Focus on Flexibility and Mobility

• Incorporate specific stretching and mobility exercises into your routine. Improving flexibility and range of motion can help prevent future injuries and reduce pain during exercise.

6. Listen to Your Body

• Pay attention to your body's signals. If you experience pain during or after a workout, take a step back and reassess. Pain is a sign that you may be pushing too hard or that your body hasn't fully recovered. It should never be ignored.

7. Prioritize Rest and Recovery

• Ensure you're getting enough rest between workouts. Recovery is just as important as the exercise itself, allowing your body to heal and adapt. Incorporating rest days and improving the amount of sleep you get each night will give your body the optimal environment for healing.  

8. Adjust Your Technique

• Poor form or technique can lead to unnecessary strain and injury. Consider working with a movement expert or running specialist to review and improve your running or workout technique.

9. Warm-Up and Cool Down

• Always start your workout with a warm-up to prepare your body for exercise and finish with a cool-down to help your body recover. Include dynamic stretches in your warm-up and both dynamic and static stretches in your cool-down.

10. Nutrition and Hydration

• Proper nutrition and hydration play a crucial role in injury prevention and recovery. Ensure you're fueling your body with the right nutrients and staying hydrated to support your workouts.

Returning to activity after an injury should be a gradual process focused on building strength, flexibility, and endurance without causing pain.

If you're unsure about how to proceed, this is an area that we specialize in and help people navigate each and every day.

I hope you found the information useful! If you want to dive deeper or want to know the specifics of what you need to do, click the button below and book a free phone consultation.

By:
Dylan Glass PT, DPT, SMTC
Return 2 Sport PT & Performance

Book a time to chat with Dylan and his team to discuss the best plan to get you back to the activities you love.

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