Acing your injury recovery
Why hello there, my injured friend.
Whether you are in the early stages of injury or well into your recovery journey, one thing is for sure – injury SUCKS. And while wallowing in this fact is acceptable for a while, it can hold you back from taking (or not taking) action that could speed up your recovery and make the journey back to full health much easier. It’s all about avoiding an all-or-nothing mindset and instead focusing on what you can do and the progress you can make in different areas. So how can you apply this mindset and make the right choices for your recovery? Here are some of my top tips for injured legends like yourself.
Stop anything that is hurting
This might sound obvious, but sometimes we’re in denial about the types of movement causing pain or simply don’t want to stop for fear of losing progress. However, taking a temporary break from your favourite form of movement will get you back to it much faster than a prolonged period of semi-healing. This might mean taking a short break from all movement (for severe injuries), adapting your workout plan, or missing out on certain types of exercise. Instead, look for movement that supports recovery and brings blood flow to the affected area. Which leads me nicely on to my next point…
See a professional
Again, this is often a delayed response – we assume the pain isn’t bad enough or that it will go away on its own. If you have the means, seek out a skilled physiotherapist or injury specialist. They can not only give you clarity on the root of the problem but also treat it and provide exercises to aid your recovery. If this isn’t an option, consult your GP. Once you have a diagnosis, you can use online resources to better understand your injury and take appropriate action. Some of my favourite go-to resources are:
Remember, these plans and videos are not tailored to your body, so always take caution and listen to how you feel. Ideally, you don’t want to experience more than 3–4/10 pain. If you do, work up to that exercise gradually or reduce the load (e.g., weights, bands, reps, or sets).
Take a step back, babe
I’ve been there – recovery can be a long and dull process. As soon as you feel 10% better, you want to go back to doing everything at 100% capacity. Or, on the other hand, you might have completely lost interest in getting better and exercising at all. Whichever end of the scale you fall on, taking a step back and thinking about your future self is key. The temporary dullness of physio exercises and less exciting workouts are the foundation for returning to exercise feeling strong and recovered.
A phased return is key. Don’t expect to snap back to where you were before in terms of programming. If you’re returning to running, reduce your mileage until you feel consistently good in your runs or consider a walk/jog pace. If you’re lifting, lower your weights – especially for compound movements. Consider a higher-rep, lower-load phase and gradually build back up. If you do classes, take it easy – stick to bodyweight exercises or swap some high-intensity movements for lower-impact options. The key to all of this is tuning into your body’s signals and allowing adequate recovery time to reap the benefits of a phased return.
So there you have it, lovely! A little insight into how to boss your injury recovery and come back even stronger than before. Injuries highlight areas we need to work on – whether it’s technique, workload management, recovery, or even fuelling. Use this time to reflect and treat your body with the respect and kindness it deserves. You’ve got this! If you have any questions about injuries, feel free to reach out. And check back on the blog next week for more fitness and wellness chats.
