How to Get Back to the Gym After a Major Accident
I am a self-confessed "gym rat"-however, I also know as a personal trainer and medical professional that attempting to return back to a full workout schedule or routine after breaking a bone or some other illness-is not only unwise, but is most likely going to set you back. People who work out, typically want nothing more than to get back to their workout routine as soon as possible. There is a right and a wrong way to do it, however-this article is going to help you understand the right way-so that you can maintain the muscle/fitness you have and get back in the swing of things-without causing yourself any more harm.
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Things You'll Need
- A lot of self-discipline and self-tolerance
- A strong desire to get back into your usual routine without harming yourself
- An understanding of your injury and how to workout with it to improve your condition
- A review of your injury and proposed training program with a certified personal trainer or physical therapist (if possible)
Instructions
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Acknowledge that you have injured yourself. I once fell down a flight of stairs and fractured four of my ribs and sustained other injuries. Even as I was being taken to the hospital, I wondered if I was going to be able to get to the gym. (a serious red flag for me to heed my own advice that I will be giving you!).
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Schedule any necessary followup medical appointments once your injury has been diagnosed and treated by a medical provider. You should also ask about your physical limitations, and what your clinician has determined is the best course of action for your recovery. Do not assume that "no news is good news"-be very specific and up front about your typical workout routine and your desire to get back to the gym.
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Follow your clinician's plan of care once you are given medical clearance. Do not assume that you can simply jump right back into where you left off before your injury. This may actually result in you reinjuring yourself and worsening your condition.
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Check to see if your health insurance will cover a few sessions with a physical therapist, or hire a certified personal trainer to develop a work plan that is in line with what your medical provider has suggested. A certified personal trainer (PT) can greatly improve your rehab from an injury.
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Be tolerant of your injury-induced limitations, regardless of what plan is developed for you. Injury limitations are one way your body is telling you it needs to heal, and pushing the limits may actually cause more harm than good.
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Rest a full 60 seconds (or more) between sets. Do this by the clock on the wall and not the time lapse in your head. You are already stressing your injured body, and lack of rest between sets can cause additional damage.
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Review your diet. Make sure you are getting enough protein, fat (yes, fat), carbs and other nutrients to help rebuild and repair your body. Again, a PT or certified personal trainer can be very helpful with this part of your program.
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Take it slow and be easy on yourself. Remember, your goal should be the restoration of your health and not advancing your injury.
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Tips & Warnings
Increasing your caloric and protein intake may be helpful, especially if you have lost weight or muscle mass due to your injury.
Consulting with a fitness professional is an excellent way to improve your health.
Don't rush things. Your goal is to get back to where you where before your accident without advancing any harm.
This article is for informational puposes only. It is not intended to replace any diagnosis or treatment; that should only be done by a licensed medical provider.
