Getting back to exercise after an injury can be hard, but there are some steps you can take to better ensure you have all your bases covered.
First off: are you cleared for working out? After some injuries, including a broken bone or torn ligament, you will need your doctor’s sign-off to start back. A good first step is starting with a physical therapist — they can show you the ropes and get you started with physical training exercises. Only start back exercising once your doctor clears you. Otherwise, you run the risk of re-injuring yourself and that’s no fun.
Did you tweak something and don’t need a doctor’s sign-off to get back to it? A good rule of thumb is to always remember to stretch before and after your workout, and start back slowly. While you may not have broken a bone, your body still needs time to re-acclimate, and stretching helps. Take the time to stretch your arms overhead and pull one under the other to move your back around and feel your muscles loosen up. Do neck rolls: start on one side and slowly work counter clockwise, holding the stretch for 15–30 seconds, then move clockwise in the other direction.
For a good warm up and full-body stretch, yin or restorative yoga classes are low-impact while providing exercise. Restorative yoga uses props to better guide your body into the poses, which consist of twists, forward and backward folds, and some light backbends. Restorative yoga has the aim of healing and calming the body through poses, relaxation, and breathing exercises. You may not feel like you’re getting a big workout during restorative yoga, but your muscles will feel the poses the next day. Not only is restorative yoga good for the body, but it aims at calming the mind, too. Too often we’re in our heads and breathing into the pose can help you reach the full potential of the movement while letting go of stress.
Yin yoga is another type of yoga which is good for people recovering from injuries. Like restorative yoga, yin postures are held for longer periods of time and focus on breathing and releasing stress in your fascia, or deep connective tissues, where most of us hold our stress. The overall aim is to strengthen the connective tissue, allowing for more movement and better overall mobility. If you do the class with a teacher (as opposed to doing an online class), you may find some benefit in hands-on corrective alignment adjustments. It helps to mirror the instructor to better feel the full potential of the yin or restorative pose.
Jump on a stationary bike at the gym and play with the speeds and intervals to see what works best for your body. Biking on a recumbent (leaning back, not upright) is a good way to build muscle back up while not overexerting yourself in the process. Note: do not jump right back into a spin class after an injury, take it slow, and like all other things in life, start slow and you’ll be able to listen to what your body is telling you. Stay healthy!
Author: Aly Casey