While you know it is important to rest and let your injured extremity heal, there comes a point when you can go back to your normal fitness routine. But how do you know you’re ready? Here are some things a doctor will look for when determining if now is the right time.
You Have Full Range of Motion
One of the first signs that it is time to get back to your workouts is when you have full range of motion of the injured extremity. Perhaps you injured your shoulder, and you can now move it around like you were able to before; this is a really good sign. There are times when you are starting to get some range of motion, but not fully, so this is when you can exercise but still want to be a little more careful. If you keep stretching the area, you should get that range of motion back eventually.
The Swelling is Down
Swelling typically occurs shortly after the injury takes place, and can last days or weeks depending on how severe the injury was. Swelling can go down with proper rest and icing the area. If the swelling has not gone down, it is not safe to exercise with that part of your body. So, if you sprained your wrist, but your wrist and hand is still quite swollen, continue voiding exercises like weight training that use your wrists.
The Joints Don’t Lock or Give Out
This is something you will need to test by bearing weight or using the part of your body that was injured. This should only be done when you are starting to get range of motion, the pain is mostly gone, and the swelling is completely gone. Gradually start testing the joint to see how it functions. If you sprained your ankle, try bearing weight on it and
walking without using your crutches or a cane. If it doesn’t give out or lock as you are walking, it is starting to get better and you can exercise slowly.
You Have the Energy
Physical injuries can really zap your injury, making it hard to motivate yourself to get up, let alone exercise. If you are still in the phase of recovery where you have no energy, you are probably not quite ready for your typical fitness routine. Give yourself time to heal and the energy will start to come back.
