Workout injuries come in numerous forms, including back and shoulder injuries, torn ACLs, and shin splints. If you have recently been sidelined by an injury and had to stop strength training or any other exercise regimen, wondering when you can train again is natural. Review the tips below regarding when to start exercising again and how to do it safely. 

3 Tips for Working Out After an Injury

1. Get Cleared By Your Doctor

It is never a good idea to start training after an injury without your doctor’s clearance. Your injury might not have fully healed even if you feel good, meaning any workouts you do could aggravate the affected muscles, tendons, bones, or ligaments. 

Rather than potentially injuring yourself further and delaying your strength training regimen and workout program even more, make an appointment with your physician. A doctor can assess the injury and your overall physical fitness to determine if you can start working out now or require more rest. 

2. Build Up 

Once you are cleared to train, do not overdo your workouts. Vigorous, lengthy exercise sessions can re-injure the affected area because your body has lost some of its strength, flexibility, and coordination. This is a normal occurrence following any workout break and means you must build your strength and agility back up again. 

For example, if you normally strength-train for 30 minutes per session, cut back to 10 or 15 minutes and go from there. As long as you are consistent about staying active and increasing your strength, you’ll eventually be able to train for as long and hard as you did pre-injury. 

3. Do Not Ignore Pain

Listening to your body when exercising after an injury is key to avoiding further pain and training delays. Pain is one of the ways your body communicates with you, as it signals that you need rest, medical attention, or both. If you need to cut a strength training workout short, do so for self-care reasons. 

Any pain that is severe or lasts an hour or longer calls for up to three days of rest. Should you still experience pain after the rest period, contact your doctor for another examination. Physical therapy might be best to help you regain strength and coordination since it typically consists of stretches and low-impact exercises that do not overly tax the body. 

If you are ready to start working out again, train at Bombers CrossFit® in Beavercreek, OH. This 5,000-square-foot facility features trainers who focus on precision-guided results within a safe, supportive environment. Call (318) 401-1538 today to get started, or visit our website for more about strength training and other available programs. Get the latest health and fitness tips on our Facebook page.