Slow and Steady Wins the Race
If you’ve experienced an injury, getting back into fitness can be intimidating.
Many women I have met and trained worry about reinjuring themselves or not knowing where to start. But with the right approach, you can rebuild your strength and regain confidence in your movements.
I specialize in helping women exercise safely post-injury, creating programs that promote gradual progress and long-term recovery.
Common Concerns for Exercising After Injury:
- Fear of reinjury: One of the biggest concerns is aggravating an old injury. This fear can hold many women back from resuming fitness.
- Limited mobility or pain: Even after healing, mobility might still be limited, or pain may persist, making traditional exercises difficult.
- Lack of confidence: After injury, many feel unsure of what exercises are safe or how much they can push themselves.
How to Exercise Safely After an Injury:
- Consult with a Professional: Before beginning any exercise routine, it’s important to consult with a fitness professional who understands your injury history. I take time to assess and discuss your injury/concerns with you and create a plan that focuses on recovery, strength building, and prevention of future injuries.
- Focus on Gradual Progression: Start slow and gradually increase the intensity of your workouts. Begin with gentle movements that restore range of motion and mobility. Over time, incorporate more challenging exercises that target the affected area, helping rebuild muscle strength and joint stability.
- Incorporate Rehabilitation Exercises: Depending on your injury, specific rehabilitation exercises may be necessary. These exercises focus on the injured area, encouraging mobility and reducing stiffness. For example, if you’ve had a knee injury, leg raises, glute bridges, and activation of the muscles around the hips can strengthen the kinetic chain and help stabilise the knee joint.
I’ve worked with many women who, after recovering from injuries, were able to regain their fitness safely. One of my clients, Sarah, came to me after a severe back injury and, within months, she was not only pain-free but also stronger than before. My approach is always about patience and gradual progress, ensuring that you never push yourself too hard, too soon.
Exercising after an injury is about finding the right balance between movement and recovery. With proper guidance and a well-structured plan, you can regain strength, prevent future injuries, and build lasting confidence in your body.