Injuries can set you back for much longer than expected if not properly treated.

Don’t be afraid to take time off. As an athlete, the words “take time off” are worse than hearing just about anything else, but sometimes your body needs a little TLC. You beat your body down every time you work out, and when you injure yourself, you need to mend.

Listen to your doctor. Everyone likes to think they know best, but sometimes it’s wise to leave it up to the doctor. If your doctor says to recover for 4-6 weeks, then recover for 4-6 weeks. You can do your body more harm than good by getting back into the swing of things too soon.

Do your physical therapy. Physical therapy can be heaven-sent. It strengthens important muscles that stabilize your joints, increases your range of motion, and takes away pain like you never thought was possible. But it only helps if you do it.

Try alternative exercises. During your recovery, try to remain active with alternative exercises. Whether that be cycling, swimming, rowing, or walking, get out and move! Staying active will help you keep in the habit of regular exercise, maintain your level of fitness, and speed up recovery.

Listen to your body. Learning the difference between good and bad pain is an invaluable tool. As you get back into the game, pay attention so you can push yourself without putting yourself at risk. Train smarter, not harder.

Be patient. Recovery takes time, and you can’t expect yourself to be 100% on your first day back. Gradually ease back into any workout program. Increasing time first, then intensity. Think of it as your first day all over again, and a good principle to aim for is a 10% increase per week whether that be in duration, mileage, or load.

Treat your body right. Hydration, stretching post workout, and eating right can help speed up the recovery process. So if you can have an advantage, why not take it?

iFIT Head Trainer
Becca Capell