So, you’ve done it- you’ve recovered from your injury! You’ve done the hard work, you’ve put in the time, and you are now pain-free. Maybe you’ve done some less intense workouts but still feel hesitation at the gym and haven’t completely returned to your regular workout routine. This can be a worrisome and challenging final piece of a “full recovery” that begs many questions: how do you bridge the gap and ensure that a trainer or group fitness studio is safe? How do you know that you are still in good hands as you graduate from physical therapy? There are certain key things to look for or questions you can ask to ensure this transition back to normalcy goes smoothly:
Let Instructors Know About Your Situation
One crucial factor will fall on you: SPEAK UP! All instructors/trainers (especially the best ones) want to know if you have any nagging issues or if you are returning from injury. This isn’t so they can single you out or make you feel uncomfortable; it’s so that they can keep an extra eye on you, make sure your form is okay, and can check in to make sure all exercises are pain-free. Trainers and instructors will be happier that you spoke up rather than re-injure yourself if something goes poorly in class.
Make Sure Fitness Professionals are Qualified
Back to the factor of form: all instructors and trainers should be paying close attention to form with all exercises! They should demonstrate, show you what to do and what not to do, and be willing to correct you throughout the exercise. Instructors should not be on their phone, picking at their nails, or looking otherwise uninterested. If the latter is the case, you should pursue other options.
Start Slow
When first transitioning back to exercise, it may be beneficial to look for classes that are smaller or at a less intense level. This will allow you and your instructors to focus on form, check in about pain, and ensure that the workout is done as intended. As you become more comfortable, feel free to branch out! Initially, however, a lower intensity type of setting may provide peace of mind for all involved.
Talk to Your Physical Therapist
The most important aspect of returning to workouts post-injury is to communicate with your PT before fully graduating and voice any concerns. Physical therapists can then go over specific concerns you may have, the form of exercises you may encounter, proper warm-up and cooldowns, and may have specific suggestions for locations or trainers in your area. We want to help you, so let us!
If you are struggling with this transition back to your workouts or don’t feel you are at the point that you can fully return to the gym, contact your local SetPT for help! We are more than happy to personalize a plan for you and get you back on track.
