Returning to Exercise After an Illness or Injury Setback

No one is immune to setbacks - everyone at some point is going to have an illness or injury set back their physical fitness. Returning to exercise again can be daunting. Not only are you having to adjust to a “new normal” physically, but there’s likely to be mental challenges ahead too.

It’s important to remember that - once safe to do so - staying active and continuing to exercise, even at a modified level, can help you recover and improve your overall health and wellbeing.

In this article we explore the challenges you might face after illness or injury, and how you can adapt your approach to exercise to maximize your recovery safely.

Life During Illness and Injury

Understanding and recognizing how illness and injury can affect both your physical and mental health can help you prepare for the changes ahead. The more prepared you are about what you might experience, the easier it’s going to be to face the changes and feel the feelings, without becoming overwhelmed by them.

Suffering from illness or injury can have a huge impact on your physical and mental health. While in the midst of recovery when physical activity simply isn’t possible yet, try to think of some other activities that you love to do that bring you joy. Perhaps now you have more time to read some good books, watch a heart-warming tv series, learn to crochet or even take more naps snuggled up with your pet!

You may be more reliant on other people to help you during this period, and this new dependence can be challenging to accept. Everyone needs help at different periods in their life - remember the times you’ve stepped up for your friends! - and people are more than happy to help you too.  

You may also feel isolated from your social circle if you were used to going to the gym, attending fitness classes, or exercising with a partner. Try to keep in touch with these friends through meals or coffee dates, even if you aren’t able to exercise with them just yet. 

It’s also important to remember that recovering is as individual as you are! Give yourself time and grace to acknowledge what has happened, and when you are ready, make a plan for getting back to movement. 

Getting Motivated Again

If you were used to exercising before your illness or injury, a decline in your level of physical activity might be incredibly frustrating. These feelings are valid and shouldn’t be ignored. Acknowledging them and talking about them can prevent them from worsening and compromising your recovery. Accept and meet yourself where you are NOW and then you can slowly build back to where you once were.

When the time is right, and when your doctor has given you the okay, don’t let fear hold you back from getting back into exercise. Your movement and stamina might be more limited at first but it’s important to start moving and keep making progress, no matter how small. 

Focus on the small wins and progress - feeling slightly less out of breath? That pain is diminishing? You can now do 15 reps instead of 10? Lift 5 pounds instead of 3 with ease? Celebrate! Once you start seeing little bits of progress, that will feed your motivation to continue to stick with it. 

Actionable Tips for Returning to Exercise Safely

Here’s a round-up of some ways you can make getting back into exercise safe, fun, and successful. 

1. Take a break

1. Check in with your medical provider

1. See if you qualify for physical therapy For many injuries or surgeries, I also suggest starting with physical therapy. If it isn’t already prescribed by your doctor, I recommend asking if it would be a helpful starting point for getting back into exercise. It’s often covered by insurance and can help you start safely and see some progress! 

1. Ease your way into your new regime 

1. Get an accountability partner

1. Don’t forget the basics

1. Never compare yourself to others!

Life after illness or injury can be challenging and it can take time to adjust to any limitations that may have come up. It’s common to feel a whole range of emotions as you navigate your recovery process. But getting back to a modified exercise program will help you stay physically and emotionally healthy.

If you’re looking to increase your fitness after illness or injury, then my 1:1 personal training and coaching services could be just what you need. I’m Annelise, a Senior Fitness, Medical Exercise and Cancer Exercise Specialist passionate about guiding cancer survivors and older adults back into fitness and rebuilding strength for life! I have lots of experience of helping my clients to regain their strength and fitness after illness, injury, and surgery by creating and delivering individualized training plans that can be done from the comfort of their own homes.

If you’d like to discuss your needs and goals, and how I can help you on your journey to recovery, book a free consultation here!