Physical exercises carry with them some inherent injuries that are preventable but no assurance can be made that they will not occur, there are a variety of injuries associated with physical exercise which range from acute pain from a tone ACL, shin split, temporarily low back discomforts to severe Achilles tendon rapture when an injury occurs the only safe alternative is to temporarily stop your workout program and focus on treatment. After an injury, it is recommended that a person takes some time off the physical exercise program and focus on healing, however, most people become impatient midway through the healing period and attempt to resume their normal workout schedules, this put them at risk of the injury reoccurring and even worse to become severe which can throw them off their entire routine. There are some recommended back to field or gym guidelines that stipulate effective and safe activities a person can perform after an injury that will gradually get them back on track. This article, therefore, has outlined some factors you need to consider after an injury before hitting the gym.
Before anything else consult with your doctor, this is important because your doctor will assess the ability of the injured part to withstand the pressure of physical activities you engage in and make a reasoned decision, it is also recommended that you talk to an exercise scientist if you were working with one to give you their views, the exercise scientist will perform some post-injury fitness tests which assess your readiness to resume to your workout regimen.
You need to be mentally prepared before you start working out, this is important because you might start beating yourself up because of your decreased current fitness levels, therefore recognize and appreciate your current fitness levels and know that you will regain your fitness with time, mental preparedness is vital because it helps you identify the mistake that contributed to your injury hence avoiding them in the future.
Now that you have a yes from your doctor and you know the cause of your injury you are recommended to start slow with your physical activities, you can start with exercise intensity of 50 percent of your normal level and gradually increase by 10 or 15 percent, make sure you allow your body to adapt to the training load by giving sufficient recovery time, also important are warm-ups and stretches to ensure a safe and effective exercise regimen. Those are some guidelines we thought might help you resume your exercise program after an injury.