The Most Common Mistakes People Make When Returning to Exercise After an Injury
Getting back to exercise after an injury can be exciting, but knowing how much to do, and when, can be tricky.
One of the biggest mistakes people make is trying to return to their old routine too quickly. Returning to exercise after an injury is usually a gradual process, and your progression should depend on your symptoms, strength, and the demands of the activity you're trying to return to. [1]
Here are some common mistakes to avoid.
1. Doing Too Much Too Soon
Feeling better doesn't necessarily mean your body is ready for your full workout.
Instead of immediately returning to your previous weight, mileage, or intensity, gradually increase the demands on your body. This might mean starting with less weight, fewer repetitions, shorter workouts, or modified movements. [1,2]
2. Waiting Until You're Completely Pain-Free
It's easy to assume you shouldn't exercise until you feel absolutely nothing.
Depending on the injury, however, some discomfort during rehabilitation doesn't always automatically mean you're causing damage. What's appropriate varies based on the injury, activity, and individual. [2]
If you're unsure whether what you're feeling is normal or a sign you should back off, it's worth getting evaluated.
3. Only Focusing on Where It Hurts
Rehabilitation isn't always about strengthening the exact spot that hurts.
Depending on your injury and goals, recovery may involve improving strength, mobility, balance, coordination, endurance, or movement. The goal is to prepare your body for the activities you actually want to get back to. [1]
4. Returning to Your Sport Too Quickly
Being able to walk or complete a basic workout doesn't necessarily mean you're ready to return to your sport at full intensity.
If your sport involves sprinting, jumping, cutting, throwing, or other high-demand movements, your rehabilitation should eventually include those demands. Return to sport is best thought of as a progression, rather than one specific moment when you're suddenly "back." [1]
5. Assuming There's a Set Timeline
You've probably heard someone say, "It took me six weeks to recover."
That doesn't mean YOUR recovery will take six weeks.
Recovery can vary based on the injury, its severity, your activity level, and your goals. Instead of focusing only on how much time has passed, focus on what your body is currently able to handle. [1]
How Can Physical Therapy Help?
A physical therapist can evaluate your strength, mobility, movement, and current activity level to help determine where you are in your recovery.
From there, they can help you gradually build back toward the activities that matter to you, whether that's getting back to the gym, running, playing sports, or simply moving without hesitation.
At Buffalo Chiropractic + Physical Therapy, we can assess your spinal alignment and create a personalized treatment plan. Spinal adjustments can restore proper alignment, while targeted exercises can strengthen supporting muscles.
Call (716) 892-8811 to schedule your consultation today. Stop waiting, start healing.
Medical Disclaimer
The information provided in this article is for general educational and informational purposes only and is not intended to provide medical advice, diagnose or treat any health condition, or replace evaluation and advice from a qualified healthcare professional. Everyone’s symptoms and circumstances are different. If you are experiencing back pain or have concerns about your health, consult with an appropriate healthcare professional for personalized guidance. If you are experiencing severe or worsening symptoms, seek prompt medical attention.
It's about gradually rebuilding your ability to handle the demands of the activities you enjoy.
If you're unsure how to safely return to exercise after an injury, a physical therapist can help you figure out where to start and how to progress.
References
- Ardern CL, Glasgow P, Schneiders A, et al. 2016 Consensus statement on return to sport from the First World Congress in Sports Physical Therapy, Bern. British Journal of Sports Medicine. 2016;50(14):853-864. British Journal of Sports Medicine – Return to Sport Consensus Statement
- D'Hooghe P, et al. Return to sport decisions after an acute lateral ankle sprain injury: introducing the PAASS framework. British Journal of Sports Medicine. 2021;55(22):1270-1276. British Journal of Sports Medicine – PAASS Framework