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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 it:

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. Stretch, Stretch, Stretch

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, you should be stretching. Stretching keeps your body limber, which is important for your overall recovery. Stretching may also keep 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 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. So it’s important to start slowly 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. It’s important to keep moving–even if it’s low impact.

4. Work With A Coach

Talking with a health coach may be one of the smartest decisions you make when coming back from an injury. Not only can a trainer keep you motivated 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.

Your friend and coach,

Paul F Sweatt

Train Smart. Train Hard, Train Safe. Train to Sweatt.