Physical exercises carry with them some inherent injuries that are preventable but no assurance can be made that they will not occur, there are a variety of injuries associated with physical exercise which range from acute pain from a tone ACL, shin split, temporarily low back discomforts to severe Achilles tendon rapture when an injury occurs the only safe alternative is to temporarily stop your workout program and focus on treatment. 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. This article has prepared some ideas you can use to get you back to your normal exercise regimen after an injury.
Before anything else consult with your doctor, this is important because your doctor will assess the ability of the injured part to withstand the pressure of physical activities you engage in and make a reasoned decision, it is also recommended that you talk to an exercise scientist if you were working with one to give you their views, the exercise scientist will perform some post-injury fitness tests which assess your readiness to resume to your workout regimen.
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 factors you need to consider after an injury before hitting the gym.