Injuries and physical activities are hardly separable, the best we can do is to establish measures such as designing a tailored fitness program and implement proper monitoring techniques to prevent injuries from occurring but when the inevitable happens the next course of action is to momentarily quit the program and focus on healing the injured part. After an injury, it is recommended that a person takes some time off the physical exercise program and focus on healing, however, most people become impatient midway through the healing period and attempt to resume their normal workout schedules, this put them at risk of the injury reoccurring and even worse to become severe which can throw them off their entire routine. For you to resume your normal exercise program after an injury you need to follow some recommended guidelines that allow the gradual, progressive, and safe implementation of physical activities involved. To help you return to your normal exercise program we have outlined some tips you can use, therefore, continue reading this article.
The first thing you need is a clearance from your doctor, this is important because most mild injuries land people into severe injuries that can get you off physical activities for months if you are lucky not years, therefore make sure you get a clean bill of health before you pick up your sneakers, even when you think the doctor will say yes just do it, in case you have been working with a physical therapist or a sports medicine professional it is also important to hear their views, a second opinion can save you from the pain of reoccurring injury and time.
You need to be mentally prepared before you start working out, this is important because you might start beating yourself up because of your decreased current fitness levels, therefore recognize and appreciate your current fitness levels and know that you will regain your fitness with time, mental preparedness is vital because it helps you identify the mistake that contributed to your injury hence avoiding them in the future.
Now you have a doctor clearance and you know what led to your injuries, the next thing is to start slow with safe and tailored exercises, exercises specialists recommend that you start slow ad gradually increase as you progress, you can start at about 50 percent of your usual exercise intensity and gradually increase between 10 to 15 percent intensity each week. However, the intensity of the exercise should not be increased continually that is, after every week because the body needs some time to adjust to the load, also important to include are warm-up before exercise and cooldowns which are normally stretches which sum up a safe and effective exercise program. Those are some guidelines we thought might help you resume your exercise program after an injury.