Recovering from Injury: The Mistake You May Be Making

Recovering from Injury: The Mistake You Might Be Making

Recovering from an injury is a journey often riddled with frustration and setbacks. For many, the eagerness to return to normal often leads to a critical mistake—rushing the recovery process.

In this blog, I’m diving straight into a conversation that hits close to home for many of us—bouncing back from injury.

The Importance Of Gradual Progression

Imagine a scenario where a dedicated runner battles an Achilles issue, yearning to resume their usual running routine promptly. The desire to swiftly jump back into regular activities is relatable, but rushing the recovery often leads to setbacks. Drawing from my own personal experiences, including a recent knee issue, I can tell you that the key is gradual progression. Whether it’s a run or lifting weights, start small and build up.

This method has worked for me time and time again, whether it was my fractured knee, chronic back pain, dislocated shoulder, or ruptured bicep, I have been able to recover by patiently applying the principle of progressive overload, and starting small.

Using my recent knee strain as an example, I was squatting 155kgs. Following the strain, I took a brief rest from heavy loading but kept active, then began at 100kgs building patiently back up until eventually hitting 155kgs 5sets of 5 reps again, surpassing my previous record.

Patience plays a pivotal role here, as the body requires time to adapt. Rushing only hampers the recovery process, while a patient, step-by-step approach yields significant results. In the knee example, I started at the 100kgs, when I successfully achieved 5×5 3 sessions running, I increased the weight by just 2.5kgs, then once I achieved 5×5 over 3 sessions, again increased. Patiently and gradually allowing the body to adapt.

In running, this would translate to potentially starting off with a walk/jog interval, a short 1-2k, completing this a few times, then upping this to a jog once that’s pain free, then increasing that distance patiently and incrementally as long as it remains pain free.

Not just going from 0-100 and expecting to be able to sustain being injury free!

Integrating Pilates

Integrating Pilates into your recovery routine can work wonders. Pilates, known for its low-impact yet highly effective nature, can significantly aid in boosting recovery without causing further harm. Its focus on controlled movements and core strength can complement the rehabilitation process, and improve general performance.

Listen To The Experts

It’s crucial to heed the advice of physiotherapists and doctors who possess specialised knowledge in injury recovery. Their guidance is invaluable in navigating the recovery journey effectively.

Recovering from an injury isn’t easy, but employing a smart approach can lead to inevitable progress. Patience, gradual progression, expert guidance, and incorporating low-impact exercises like Pilates are pivotal elements in the journey toward a successful recovery.

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💥Can’t Recover From Injury/Pain❓ You May Be Making This Mistake❗