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Have you recently been injured while working out?
Don’t worry, it happens to more of us than we like to think. This past fall, I was at the climbing gym and pushed myself a bit and guess what? I hurt my shoulder. This was so frustrating and painful.
It still has a tiny bit of residual pain after taking a round of steroids and anti-inflammatories. I waited a couple months before I went back to the climbing gym, and it still gets aggravated when I try to climb. I fear my climbing days are over which makes me so sad. I wish I would have been more thoughtful before I started that climb and really considered what my 45 year old body’s limits are ahead of time. Look how much fun I was having just a couple weeks before my shoulder wimped out on me…
Of course, when you commit to injury prevention before you workout, there’s a far lower chance you’ll pull a muscle or rip a tendon when you’re climbing a wall, out on the track, or even going for a swim. However, even then, you can still hurt yourself in some way or another, and that can take you out of commission for a little while.
When you come back, feeling stronger and like you want to start exercising again, what can you do? You don’t want to cause further problems, but your love of pumping some iron or going for a jog is calling your name! So what’s next? Well, here are some steps to take.
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Check with Your Doc
The first thing to do is check with your doctor about whether or not you’re able to get back to your exercise routine. They’ll be able to give you the greenlight. Also they’ll be able to advise you on how much exercise is going to be good for you or when you should take it easy. Just speaking to your doctor is a quick and easy way to get the all clear.
On the other hand, talking to a medical specialist such as Ray Nannis would be a good idea if you’ve got a bone or muscle injury. Usually, making sure you’ve properly prepared your muscles, or you’re regularly getting pain relief in the deep tissue of your muscles, is key for keeping you on track – otherwise you’ll have to take a couple more weeks off of the jogging circuit!
Take it Light and Slow
Once you are able to exercise again when you’re in the last stages of injury recovery, make sure you take it slow. Plus, only take on light exercise circuits. You might feel like you are like the turtle scooting on the sand in the above GIF but don’t over do it! Start small and work your way up, and be sure to slowly push yourself out of your comfort zone. I didn’t do this when I tried to start back to climbing and that set me back again. When you’re weak on one foot or a shoulder or anywhere in your body, for example, it’s going to take more time than you think. It’s been about 5 months and I’m probably just finally able to start climbing again but building my muscles up again will be a slow and steady process.
Have an Understanding Trainer
Finally, if you’re able to afford a personal trainer, or you take part in a group fitness class, make sure they’re understanding of your need to pace it through recovery. Be sure to tell them about your injuries, and your needs right now as a patient.
They should be able to advise you on exercises that’ll be good for your injury, and they’ll definitely be able to change the routine you’re supposed to be doing to better suit you. Of course, you might be able to get a professional physical therapist to work with you right now, but if you’re only able to secure a trainer through your gym, that can work just fine too.
Coming back to exercise after an injury needs to be done slowly and carefully. Talk to your doctor, and make sure you’re comfortable to not further injure yourself.
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