How to Get Back Into Fitness After an Injury

Some injuries in sports can be prevented, while others can occur entirely out of the blue and can’t be avoided. Injuries are frustrating for many athletes and active individuals, as they can disrupt training schedules and force you to stop exercising for a significant amount of time. If that’s not bad enough, upon returning, it can be difficult to train at the same level as before getting injured, and in the most severe cases, individuals may never train at the same level again.

While it’s helpful to be positive about returning to fitness after an injury, you must prioritise rest first and foremost. If you’ve worked closely with a sports injury professional, it's necessary to take the amount of rest they recommended to you, as if you don’t, you could risk making the injury worse. Once you’ve taken adequate rest, allowing your injury to fully heal, you can then prepare for your return to sport and fitness. In this article, we will discuss how to get back into fitness after an injury.

Fuel Your Body Before Training

Many athletes and fitness fanatics only focus on their training schedules when returning to exercise following an injury, but what you choose to eat, pre- and post-training sessions, is just as crucial to full recovery.

It's necessary for the first few weeks, potentially months, to fuel your body with extra carbohydrates and energy before exercising. Of course, once you’ve slowly adapted yourself to training again, you can return to your normal diet. For your pre-workout meal or snack, choose fast-releasing carbohydrates like a banana or a slice of white toast, as these are easy for the body to digest and generate energy from. It’s also a good idea to have a source of caffeine if you’re feeling particularly tired before training. The stimulant has been found to improve physical performance, which may be helpful if you’re feeling lethargic while training, though it’s important to know your limits with caffeine, as overconsumption is associated with several negative side effects.

You should prioritise protein within your pre-workout meal, especially if you’re recovering from an injury, because protein supports the amino acids in our muscles to prevent the muscle tissue from breaking down. Here are a few examples of high-carbohydrate and high-protein snacks that might inspire your pre-workout meal:

• Greek yoghurt topped with berries and a drizzle of honey
• Rice cakes with turkey slices and a banana on the side
• A bowl of cereal with milk
• Scrambled egg whites on a slice of white toast

Treat Your First Sessions Back As An Examination

Even if you feel fully recovered, you should never return back to your normal training schedule within the first week or first couple of sessions. Instead, use this time to assess your injury and any pain you may feel. After all, your muscles and bones have been less active during their recovery, so even though they feel stronger, placing too much weight or strain on them too soon could do more harm than good.

In many instances, athletes may return to training with new equipment, clothing or injury support products, in hopes of supporting the injury and preventing future accidents. Your first week back should also be used to get to grips with new clothing and equipment, such as running trainers for men and women, ensuring they are comfortable and efficient to use.

Within this period, once you’ve tested whether you feel any pain from light exercise, you can begin to train as you normally would but with reduced volume or load. For example, if you usually train at the gym and use weights, start with resistance bands instead, as they will be much safer to use and easier to control so that you can test out if you feel any discomfort.

Progress At A Slower Pace

Even when recovering from an injury, progression is necessary as it helps you rebuild the strength that your muscles lost during their recovery. The key to progressing safely is to do it slowly, and at a pace that allows your injury to take plenty of rest in between training. Most professional athletes progress their training by 10% once they feel comfortable and have had sufficient amounts of time easing into training. Here are a few examples of how you could increase your training based on different sports and fitness activities:

• Running - Increase a 3km run to 3.3km.
• Weight training - Increase a 50kg bench press to 55kg
• Swimming - Increase a 1,000m swim to 1,100

It can be tempting to increase your training at a greater rate or by a greater amount when recovering from an injury, especially when you haven't felt any direct pain or discomfort in the affected area. You must progress at the recommended rate because even when you feel capable of increasing volume or resistance, your injury may not be as capable.