Slow and Steady Wins the Race

A common piece of advice you will get when you want to continue exercising after you 
get an injury is that you need to take it slow. You should not get up and start doing the 
same workout you always did just because the swelling has gone down. Going slow and 
steady will be more beneficial to you in the long run.

Get Your Doctor’s Approval

Before you start working out following an injury, you should consult your doctor. This is 
really the safest way to go, because they can examine you and be sure you won’t cause 
any harm. Sometimes, it feels like you are better because the pain has lessened and 
the swelling has gone down, but until you start working out, you don’t realize that area 
of your body isn’t quite ready for an exercise routine. Your doctor can examine it and 
take x-rays to look at the damage, then let you know if now is a good time to get back to 
your workouts. They can also let you know how much or how little is okay to do right 
now.

Make Sure You Are Getting Enough Rest

People live busy lives and are constantly moving, but rest is important when you are 
injured. Don’t just back to your normal everyday life on day 2 of healing, assuming it will 
work itself out. You can do more damage and prolong the healing time exponentially. 
Go slow with the part of your body that was injured, not pushing yourself too much. 
When you feel you are ready to start exercising again, make sure you have also spent 
enough time resting, icing, and elevating that part of your body.

Start Slow and Gradually

When you do begin your fitness routine after an injury, start slow and with the easiest 
exercises. If you sprained your wrist and want to start weight training again, choose a 
lighter dumbbell and gradually work up to adding more weight when you test out your 
wrist and see how much it can handle. If you hurt your knee or ankle, don’t start off 
running, but start walking first, then go a little faster with jogging until you reach your 
normal running speeds. This gets the injured joint and muscle used to the same level of 
endurance and won’t make your injury worse.

By following these simple tips, you will be able to exercise with an injury and not create 
a brand new one.


