Enjoy my most recent article written for the American Council on Exercise!
August 1, 2016
Coming back from an injury can be challenging and frustrating, but don’t let it get the best of you. Take your time, stay consistent with your workouts and recognize when you need help. Consult with personal trainers, physical therapists and your doctor; and follow these fitness tips to get back to your fitness routine.
Form and Function
Proper exercise form is always important, but is absolutely essential when coming back from an injury. At the very least, review the correct form for any exercise that involves the previously injured spot. If you have any questions, consult one of the personal trainers at your gym. You can search for ACE Certified Professionals in your area here.
Regardless of the exercise, these cues will help you maintain good form:
1. Keep your spine long. This ensures good posture without overcorrecting.
2. Relax your shoulders. Stress and computer time make shoulders tight. Let go of that stress and your shoulders will sit naturally.
3. Move from your hips. During full-body and lower-body exercises, movement initiates from your hips. Keep your spine long and move from the hips to avoid lower-back involvement.
Choose the Right Exercises
It can be hard on the ego to take your exercises down a notch, but that is exactly what you need to do when returning to workouts post-injury. Either choose an exercise that is less challenging than the exercises you did pre-injury or choose to limit the weight and range of motion of the exercises.
For instance, when coming back from a knee injury, (Read More on the ACEFit Blog)