If you’ve been out of your routine for a while due to an injury, then you must know that safety should be your first priority.
A lot of people don’t take this very seriously, but once you’ve been re-injured due to overtraining and not giving the body proper recovery time, you more than likely will get more serious about listening to your body and following simple safety guidelines when it comes to training. That’s why it’s best to take it slow, test the waters, and don’t jump in with both feet.
I’m sure you know that it takes some time to build muscle, but it takes a lot less time to lose that muscle. And you may find that you are definitely not as strong as you were before your specific injury, so there will be some extra work to do, but don’t let that discourage you.
Back To The Basics
Assuming that you’ve been released by your doctor to return to normal activities such as exercise, the best place to start is from the beginning.
I know that starting over sounds pretty depressing, but you have to test your limits a little bit at a time to keep from injuring yourself all over again. That might give you a big setback, and that’s not what you want.
- Start with very basic abdominal exercises that won’t cause too much strain your body, like ones that will target the abs directly and be effective.
- Go with bodyweight only exercises until you’ve gained your strength back, especially in your core muscles, then you can add weight over time.
- Keep your reps lower and only do 2-3 sets of each abdominal exercise to start. You don’t want to overexert yourself right when you get back at it and this amount will still be effective as long as you slow your reps down and keep the muscles under tension for a few seconds.
Give Yourself Time To Recover
Once the body has been injured, it can take a bit longer for recovery to take place. As you are getting back into your routine, think about giving yourself a few more rest days than you normally would have before the injury.
This will insure that your muscles will have ample time to properly recover/grow and you’ll be sure to make better progress this way.
Also, be sure you are getting more sleep at night, as this is when all the magic happens in the muscles as protein synthesis is taking place, the hormones are being reset, the cortisol levels lowered, and more HGH is released during sleep time.
Listen To Your Body
This really isn’t the time to push yourself to your limits, do what you can and then move on. If you feel any odd pain besides the normal burning in the muscles from working out, stop and make an appointment with your doctor as soon as possible.
We know our own bodies and the difference between good pain from working the muscles, and bad pain from strains and other injuries. Don’t push through the bad pain at this point, it’s not worth the setback.
Please Note: Before following exercise routines or changing your fitness regime, please consult a certified fitness professional. Always talk with a medical practitioner before following dietary advice or taking supplements.