Getting back into an exercise routine can be daunting, especially if you’re recovering from an injury. It’s exciting to graduate from physical therapy, but it can also be overwhelming. You’re given a protocol of at-home exercises to follow, but then what? You may be hesitant to jump back into a regular workout routine. However, a gym program after physical therapy will actually help maintain the progress you made by increasing range of motion, strength and stability.
Start out slowly and expect some discomfort. Alleviate acute pain before exercising by using passive pain-relieving techniques such as massage therapy/ART, and heat and/or ice therapy to reduce your pain or make it more manageable. Always listen to your body! If pain becomes severe, take a break or stop altogether. Pushing through pain could cause another injury to occur and thus set you back even further.
Focus on low-impact, functional exercises rather than high intensity workouts. Incorporate a lot of stretching and mobility movements into your routine as well. If you are stumped as to the proper way to get started or are afraid to hurt yourself by doing too much – hire a personal trainer who specializes in corrective exercises! They will help guide you on the path to pain-free exercising and help you to reach your fitness goals.
by Gina Stallone