I hate to break it to you, but injuries do happen.
It could be as simple as a strain in your lower back…
To a broken bone that may require surgery to fix and immobilization.
This is a part of life—and one that can put your fitness and health goals on the back burner.
But one question most people have is:
How can I get back in shape after an injury?
The basic facts are:
Injuries can make you feel like you’re starting from scratch again.
But, if you follow the tips below, you can come back from your injury without it feeling like you’re completely starting over.
Here are the tips:
1. Mobility, Mobility, Mobility
One of the worst things you can do after an injury is completely to stop doing everything.
This can lead to tight muscles that may cause pain when you’re doing other everyday tasks.
In order to prevent this from happening, mobility exercises like Controlled Articular Rotations for your Joints, will keep you from tightening up.
Mobilizing keeps your body limber, which is important for your overall recovery.
Mobilizing also keeps the muscles surrounding your injury more pliable, which will help when you’re ready to get back to training.
2. Start Slow When Coming Back
Even if your body feels great when you first come back, it’s important to take things slow.
Start off using lighter weights, and/or higher repetitions, as this will get your muscles moving again.
Keep in mind that your body is not where it used to be, so what you did BEFORE the injury, will be different than coming back from it.
Take your time to prevent further injury.
3. Active Recovery
Depending on your injury, and how immobile you may be, you should continue to do SOMETHING after an injury happens.
Maybe not in the first day or two, but as you recover, it’s important that you maintain some active recovery.
Doing something low impact, that won’t bother the injured area, is very important.
Swimming is a great exercise for the full body, and prevents less stress on your joints.
If the injury is in the lower body, then doing a bike may be great for keeping the lower body muscles moving–even if it’s low impact.
4. Work With A Coach
Talking with a coach may be one of the smartest decisions you make when coming back from an injury.
In fact, I just started working with a woman who is coming back from a second knee replacement.
She went for a 2 hour hike this past Sunday and Monday was so sore she could barely move and had to take Aleve all day.
She didn’t like that, and is open to what I’m teaching her now, so that a 2 hour hike won’t cause the same pain.
Not only can a coach help you tap into your motivation when you’re frustrated by the pace of your recovery, they can also develop the right program to ease you back into things.
Injuries happen—but it doesn’t have to put your exercise and goals on the back burner.
If you follow the tips from above, and keep your body moving and pliable, then coming back from your injury won’t feel like you’re “starting from scratch.”
This will help you reach your goals—while making smart decisions during your recovery.
Are you coming back from an injury?
Be Well – John
Changing the way Life is done.
Mindset. Fitness. Nutrition.
P.S. Here are 4 more ways you can become happier and healthier:
1. At-Home Workout Program
We created a 3 tiered entry-level program for those who want/need to stay at home to workout, and you can access it for FREE.
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We’ve created an Online Program to fit all budgets.
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We want to work with and be around as many BADASS people as possible. Folks who might forget how BADASS they are and just need the space to remember.
So, we started a FREE group on Facebook called BADASS, which is our own private community where we go deeper into what we do at Bair Knuckle Strength.
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4. Rise
Rise is the story of ‘never feeling powerful … to … never feeling powerless’. It’s about John Bair’s life, why he does what he does and how his suffering created happiness.
This handwritten book takes you through an intimate, yet, self-revealing journey, which allows you to implant yourself into the story, as it relates to your own, and reveal the steps you’ll need to take, in order to make change a successful reality.
Available in DIGITAL, AUDIO, BOOK