How to: Safely Return to Exercise After an Injury

Getting back to exercise after an injury can be tricky. Go too fast, and you risk reinjury. Go too slow, and you may lose motivation. Here’s how to return safely and confidently.

1. Listen to Your Body (and Your Physio)

Pain is your body’s way of saying “not yet.” Mild soreness is normal, but sharp or lingering pain means you’re pushing too hard. Follow your physio’s guidance—they know your recovery best.

2. Start Slow and Modify

Don’t jump straight into your old routine. Begin with gentler, low-impact movements like walking, swimming, or bodyweight exercises. Modify intensity and range of motion as needed.

3. Focus on Mobility and Control

Before adding weight or speed, make sure you can move well. Prioritize mobility, balance, and muscle control to prevent compensation and re-injury.

4. Progress Gradually

Increase intensity or volume by no more than 10% per week. Track your progress and check in with your body daily. Recovery isn’t linear—some days will feel better than others.

5. Stay Consistent and Patient

Healing takes time. Stay consistent with your rehab exercises and celebrate small wins along the way. Patience now prevents setbacks later.

If you’re struggling with an injury and need help returning to activity or sport, get in touch to see how we can help