If you’re a bodybuilder<, distance runner, CrossFit enthusiast or another type of fitness fanatic, you know how devastating an injury can be. When you’re in a groove with your exercise routine, it can be extremely tough to take a break. And yet, rest is critical.

Here’s what you should do if you’re injured during a workout and how to start exercising after a sports injury.

What to Do if You’re Injured

When you suffer from an injury, staying off your injured limb is essential, at least for the first few days. The best way to recover is to implement the RICE method. RICE stands for rest, ice, compression and elevation. It’s the most common and effective approach to treating athletic injuries.

• Rest from all physical activities when you sustain an injury and avoid using your hurt limb.
• Ice the injured area of your body for at least 20 minutes several times a day.
• Compress the injury by wrapping it in a bandage or athletic tape for at least two days to minimize swelling.
• Elevate the injury as often as you can the first few days to reduce swelling.

When athletes become injured, they’re often tempted to ignore the pain and power through exercise. However, working out with an injury can make things worse. If you exercise on a swollen, sprained ankle you acquired during a HIIT routine or ignore torn ligaments from a deadlift back injury, it can lead to more damage. Additionally, it may impact your ability to exercise in the future. 

Exercise After an Injury

Once you’re fully recovered from your injury and your doctor gives you the stamp of approval to start working out again, you might think you’re ready to pick up exactly where you left off. While you may feel as good as new, you should be mindful of exercise after an injury. For best results, ease back into your regular training schedule. Instead of diving headfirst into a vigorous exercise regime, start slowly. Gradually add in different muscle groups and work out for longer periods. Set small goals and work up to your usual routine little by little.

Be sure to take rest days, stretch after every workout and keep up with any physical therapy routine prescribed to you. Physical therapy is vital for regaining strength and mobility. Also, it’s important to be extra careful when engaging in the exercise that caused your injury.

Get Back on Track with Boneafide Nutrition

When you supplement with the high-quality products from Boneafide Nutrition, you’ll be back on track in no time. Not only that, our supplements contain science-backed ingredients selected specifically to elevate your workouts, so you can come back stronger than you were before. Try our products today to see where your workouts can take you.

Please note: The advice in this blog should not replace recommendations from your doctor. Always consult a physician before engaging in any exercise recovery regime.

If you have questions you'd like to ask Zo or Bryce, join the conversation on Instagram or Facebook. We hope to see you in the gym, and thanks for reading!