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Youve finally found a fitness routine that feels great, body and mind.
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Youre staying consistent and seeingprogress, whatever that means for you.
Trust me, I knowIm a recreational runner whos dealt with everything from knee pain to stress fractures.
Get official clearance to start back up again.
Listening to your body can be tricky when youre coming back from an injury.
You might wonder: Is that niggle normal or a cry for help?
Youre often hyper-tuned into every sensation you feel in [that] part of your body.
To keep tabs on your pain without freaking out, Jackson recommends keeping a pain log.
…And learn to tease out normal sore from big problem.
Also keep an eye out for swelling in the previously injured area, which is usually due to inflammation.
Both are signs you might be pushing it a little too hard and need more time to heal.
Also, watch for discomfort that changes how you move.
Resist the urge to pick up where you left off before the injury.
You dont want to do too much too soon, Dr. Bishop says.
Then increase them gradually, Dr. Bishop says.
Again, your hype squad can give you a more personalized framework for this progression.
Get serious about cross-training.
Yes, youre thrilled you get to go back to what you love.
Cross-training can build your base of strength and endurance while getting your body moving in different ways and directions.
Consider building in at least one or two cross-training workouts a week.
And make time for strength training.
Strength trainingpromotes recovery and can reduce your risk of getting hurt again.
You cant necessarily just rest during this time.
Otherwise, when you get back to your routine, the pain is likely to return.
Underfueling can hamper your recoveryand leave you at risk of getting hurt even more.
These are all red flags that you should talk to your doctor, Barnhart says.
Getting plenty of fiber and many different colors of fruits and veggies helps too.
When you feel those moments of desperation, you have to breathe into them, Jackson says.
Remind yourself to be determined, not desperate; to embody patience, not panic.
Remember that the only time and place you have any control over is right here, right now.
One way to do this?
Then take a close look at whether your feeds are serving you.
Once youve curated that part, diversify your feed and diversify your hobbies.
This is a great opportunity to verify that we have outlets outside of fitness to call on.
Set new goalsand make a big deal about achieving them.
Strive for new milestones related to recovery, Jackson says.
Celebrate those milestones as really big wins.
Recognize too that stacking these small wins can still take you to some incredible places.
In fact, thats something she learned firsthand after her own injury two summers ago.
The setback is a setup for my next thing, she says.
Its not rushed; its not on our timeline, and to accept that is a win.
But that was something I kept on repeating to myselfthe setback is a setup.
