Having an injury sucks. It’s hard both physically and mentally when you’re forced to kill the momentum you’ve been building. Three weeks ago at a roller derby practice I fell. I fall all the time…but in the almost 5 years I’ve been playing this was the first HARD landing I’ve taken right on my tailbone. I could barely walk for days. Definitely no skating, exercising, or even being active at all for a while. It hurt to sit, it hurt to bend, it hurt to lay down. Pretty much it was a HUGE bummer. I felt like I was in a really good place with training and derby and had all the motivation to really crush my winter workouts and not get sucked into the holiday hibernation funk that always seems to set in this time of year.
So here I am, 3 weeks later. I can move! I’m still pretty sore if I sit too long or jostle too much but for the most part, I’m ok. I’m so ready to get back into the game! Both with derby and my workouts. I’m going to be smart about it though. I know better than to go all out like I was before. No sense in re-injury! So here are some tips I’m using to ease back into everything the smart way.
Coming Back After an Injury:
Take it slow. If you’ve been out for a few weeks, or longer, you need to be ok with setting yourself back a bit. Let yourself start small. DON’T rush back in.
Be a lightweight. Similar to the previous… if you’re a heavy lifter, drop your weights. Take it down a few notches and really focus on your mobility and form. I know I’ve been compensating for a lot of the movements I couldn’t do and am feeling it in my muscles. Going full force now would probably just injure me somewhere else.
Warm up. You should always be warming up and cooling down but it’s especially important now. You haven’t been using these muscle for a while. Make sure they are fully primed and ready to get your through your workouts. Same with cool downs. When you’re done you have to take the time to cool down, stretch out.
Foam Roll! Each of these tips roll right off of the other. Warm ups and cool downs are important but add in some foam rolling/self myofascial release in to break up those knots and lengthen out your muscles to where they need to be. Im sure you’re sore and tight. Roll it out!
Listen to your body. This is the biggy. You’re recovering from an injury. Make sure your body is as ready as your mind to jump back into your workouts. If anything hurts, pulls, aches…listen to it. Slow down, take more time if you need it. Pushing through when you’re not fully ready will only make your full recovery take longer.
Talk to your doctor. If you have ANY questions about timing and being ready to workout again please see your doctor. Starting into a fitness routine before being cleared is a big no no. Listen to them.
Being injured is super lame. Getting back into your routine can be scary. Go slow, start light, and listen to your body.