In the first part of this series, we discussed the importance of listening to your body to determine when rest is necessary and when light activity can be beneficial after an injury or during fatigue. We highlighted that while complete rest may be needed in some cases, mindful low intensity movement, such as walking, swimming or stretching, can aid recovery by improving circulation and preventing stiffness. We also looked at the mental health benefits of movement, noting how staying active during injuries or when feeling run down, can boost our mood, alleviate stress, and provide a sense of control during the recovery process.
In part 2, we will look at best practices for scaling back.
If you’re injured or fatigued, it’s crucial to scale your workouts back rather than completely abandoning them. It’s all about modifying your routine to fit your current state. Reducing your Intensity and Duration as well as area of Focus, allows you to continue moving at your current level of ability.
Intensity
Reduce the intensity of your workouts. If you typically run, consider opting for walking, swimming or yoga to keep your body in motion. If you normally lift heavy weights, reduce the weights with higher repetitions, or use resistance bands, where you can control your resistance, while you are recovering. These activities are low-impact but still promote movement and circulation.
Duration
Shorten the duration of your workouts. Rather than pushing through a full session, try a shorter, gentler workout to avoid overloading your body. Doing so will ensure you do not fatigue your muscles, setting you back even further. Remember, even a 10-minute walk can help boost your mood and circulation.
Focus
Pay attention to the body parts that are not injured. If you have an ankle injury, for instance, you can still engage in upper body strength exercises, core work, the other ankle and leg exercises, or seated activities that don’t aggravate the injury. Make sure that whatever you are doing does not over work the injured area. Doing so will lead to setbacks and potentially a chronic condition.
Rest When Needed
Scaling back doesn’t mean ignoring your body’s signals. It’s essential to listen to how your body feels and adjust accordingly. Take rest when needed and ignore the adage “No Pain No Gain”. Never push yourself to the point of pain, especially when recovering from an injury or in a fatigued state. Doing so will likely lead to additional troubles.
Work With Professionals
This is where we come in. If you’re unsure about what’s safe for your specific injury or condition, it’s always wise to consult with a healthcare professional. They can help you design a movement plan that’s tailored to your needs, ensuring that you’re exercising and stretching in a way that promotes healing and prevents further aggravation.
Final Thoughts: Stay Active but Do So Wisely!
While injury or fatigue may initially make you want to abandon your fitness routine, remember that when done correctly, staying active can support faster recovery, improve your overall health, and keep your body functioning optimally. Scaling back and modifying your exercises is not only an option, it’s often a smart and essential strategy for maintaining both physical and mental well-being.
Next time you’re feeling fatigued or dealing with an injury, don’t throw in the towel completely. Instead, listen to your body, scale back, and keep moving at a pace that works for you. Your future self will thank you for it!