When You Should Rest Versus When Should You Train Yourself After An Injury

Published by Avivah on

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Either you have torn your ACL during exercise or got shin splints from running, you have to be on the bed for some time. Even if you’re forced to jump up in full power quickly, it is not always a good idea. Giving yourself adequate time for healing and by using specific guidelines for rehabilitation may prevent you from future injuries and can speed up your recovery process.

When Should You Rest

Until You Know What kind of Injury You Are Suffering From

Before starting any muscular activity, you should know what type of injury you are dealing with. Not every kind of injury should be tightened and some should be left alone. When a muscle is torn or overstretched, it leads to muscular strain (or a pulled muscle). This may develop due to poor form, fatigue, lifting too much weight or overuse of muscles. The injury leads to inflammation and pain and a more severe case can cause swelling and bruising. A complete muscle rupture may occur due to muscle tear which requires surgical intervention for reattachment.

When You Have A Pulled or Torn Muscle

This will only worsen the problem. Before you proceed, it is good to get an expert’s opinion if you are not sure about the severity of the injury. You can apply the R.I.C.E. protocol for mild strains:

  • Relax the muscle as much as possible
  • Ice massage to reduce the inflammation and swelling
  • Compress your muscles by using compression gear
  • Elevate your limb while sleeping by using a folded blanket or a pillow

When You Have An Active Inflammation

Your body activates the inflammatory mechanisms within the few hours after an injury. This local inflammation brings more nutrients and fluid to the injury to initiate the repair process. Your cells and tissues will be very sensitive during this repair process and involving your muscles in any activity can cause more harm than good.

When Should You Train After An Injury?

As there are some restrictions before you start your workout after an injury, similarly, there are some clear signs that will indicate that your body is ready to be stretched. These include;

After Getting Your Doctor’s OK.

So are you ready to jump in? Even if you think the answer has to be yes it’s necessary to talk to your physician or physiotherapists before lacing up your sneakers.

The general rule is, an injured person should not return to his/her sport or activity until the stiffness, pain, or swelling have improved a lot. Pushing yourself too early could make your injury worse or make your recovery take longer, so make sure you receive the green signal from a specialist.

When You Are Mentally Prepared

Once your physician and physiotherapist have given you a clean chit, you should spend a little time thinking about did you push your body beyond its limits? Why you got injured and what you should do differently the next time around to avoid getting injured.

Now is a good time to concentrate on staying positive and determined. Most injuries are short, so you should remind yourself that you will be fine soon and able to regain the speed and strength you had and return to the sport you enjoyed.


Fitness article writer, runner, and personal trainer

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