How Do I Resume My Fitness Routine After An Injury?

by Angel Lynn Diamond | More from this Blogger

25 Oct 2009 05:08 PM

I sprained my knee about 4 weeks ago. I want to get back into my fitness routine, but I am not sure how to go about it. How do I start exercising again without risking reinjury?

You will want to make sure that you are at a point to start again safely. You will want to get your doctor's advice and permission to proceed with your workout routine. Your doctor is a professional and he will know if it is safe to do so. Do not worry that you are starting back at square one. You would have to be out of commission for a couple of months to be at that point. If you are still experiencing a great deal of discomfort, wait until you feel ready to begin. Pushing yourself when your knee is still tender will only set you back even further. If you are a person who enjoys physical activity and needs it to feel good you are probably at your wit's end waiting to start back up again. This is understandable, but you must be patient.

When you are ready to resume your previous exercise activity it is best to move carefully. Do not force your knee into a position that exacerbates discomfort. Do not do any exercises that put weight solely on your knees. Do not do any exercises that involve putting pressure on your knee. When my knee was sprained I was out of my routine for approximately 4 to 5 weeks. I started back at the gym with caution and with my doctor's blessing. His words were, "Use caution and play it by ear. You will know when to stop. Do not go beyond that point." I was extremely hesitant when I climbed up on the elliptical machine. The first few movements of the elliptical were enough to send a warning to me. It hurt. I got right off of it and concentrated on exercising my upper body. It was wonderful to move my body again. I tried the treadmill next and I did just fine. I was not running, but walking pretty smoothly and without pain. This is something that you will have to gauge for yourself. After a week or two I was able to do more. If you are feeling pretty good once you start exercising you can visit the gym again a couple of days later. I would not go two days in a row until you have exercised for about a week or two. If you are feeling pretty good after that slowly increase your gym time. If you are having discomfort you will have to back off for a while until you are feeling better again. I realize that it is very frustrating, but if you are not careful you will just set yourself back. It will take time, but before long you will be right back where you were before your injury.

Angel Lynn writes in weight loss, single parenting, fitness, media and health.

Learn more about Angel Lynn Diamond

I am a mom to my precious one and only, a nurse in a heartwarming adult living facility, and a freelance writer.

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