By our Gym+Fitness team
Resuming exercise after an injury requires a careful and gradual approach to prevent re-injury and ensure a successful recovery. Here’s how to return to your fitness routine safely and efficiently.
Consult with professionals
Before starting any exercise program, consult with your healthcare provider or a physiotherapist to assess your condition and receive personalised advice.
Start slowly
Begin with lighter weights and lower intensity exercises, aiming for about 50% of your pre-injury activity level. Gradually increase back to your baseline levels.
Focus on technique
Pay close attention to your execution when performing exercises. Proper form is crucial for preventing further injury and maximising the benefits of your workouts.
Listen to your body
Be attentive to how you feel during and after exercise. Some muscle fatigue is normal, but sharp pain lasting more than an hour post-workout is a sign to scale back.
Set realistic goals
Establish achievable milestones to track your progress and maintain motivation throughout your recovery.
Consider alternative exercises
If your injury prevents you from your usual routine, explore other options. For example, if barbell lifts are making you feel worse for wear, try incorporating machines.
Prioritise recovery
Allow adequate time for rest between workouts and incorporate recovery techniques such as light stretching or foam rolling.
Book in an Activ8 Fundamentals session
This is included with your PCYC Queensland Gym+Fitness membership. This exclusive two-stage program offers Gym+Fitness members 4 to 12 weeks of support from qualified Trainers. Learn more about Activ8 Fundamentals here!
Consistency is key when returning to exercise after an injury. Be patient with your body, celebrate small victories, and don’t hesitate to seek professional guidance if you’re unsure about your progress.
