Started working out again but got injured?

Did you take a hiatus due to COVID-19, changing work schedule, or life got hectic? Started up again into fitness but realized something went wrong and now you’re injured?

It happens! It can be frustrating since you’re getting back into the swings of things from taking a break and now you’re injured. Take a deep breath--you got this.

Here’s some ways to fix your current problem and prevent it from happening again:

→ See a qualified physical therapist for your injury that will help you return to your sport or prior fitness activity.

• Not every physical therapist will be right. Please take the time to adequately vet physical therapists. As a patient you need to learn how to vet medical professionals. For example, does the physical therapists listen carefully during your consultation? Do they outright tell you to stop your activity, for example, like running without providing any solutions or accommodations? Do they rely solely on passive modalities such as electrical stimulation (e-stim), laser, or heat / ice packs? Do they refer you to someone who will better suit you? For example, if you feel like you’re leaking some urine while deadlifting, or postpartum, you should be referred to a pelvic health physical therapists.

→ Hire a qualified personal trainer / fitness coach that will work with your physical therapists / medical doctor and provide a fitness plan that will work around your injury.

• Not all trainers are made the same. Make sure your trainer asks questions regarding your injury, refers out when it’s not in their scope of practice (e.g., providing meal plans when they’re not a registered dietitian, manual therapy when they’re not a physical therapist or a masseuse, etc.); listens to you on how to help you reach your fitness goal(s) in a safe, effective manner, and has up-to-date license / certificates.

→ Go slowly back into your old regimen once you have been medically cleared.

• If you don’t want to use a fitness coach or personal trainer but have been cleared, that’s completely fine. Just make sure that you start slow. For example, if you want to do your max of 250 deadlifts with a barbell, but are experiencing pain deadlifting a naked barbell then go back to the basics with a kettlebell or use a cushion underneath the barbell.

Summary:

• See a medical professional for your injury such as a sports medicine doctor or physical therapist (you’ll usually be referred to a physical therapist 99.99% of the time).

• Seek a qualified personal trainer once you’ve medically cleared to create a customized, safe program for you.

• Start slow and be patient.

Disclaimer: Always seek out the care of a licensed medical professional for any pain or discomfort that you’re experiencing. This blog post should be used only and solely for educational purposes, and not to be taken as medical advice. Consult with your physician when taking up new exercise and/or fitness regimens.