Coming Back From a Set Back!
Staying committed to an exercise routine can be challenging. Exercise after injury, surgery, or a major life disruption is even more so. There are two things at play here. One, is feeling as though there is such a long road to get back to how you were before the incident and the other is not knowing where to start.
Let’s tackle the first issue – seeing the long road to recovery. Whatever the situation, your body is always in a state of preservation of some sort. Even before the regular exercise starts, it’s best to review the things that can count even more at a time like this. Make sure you are sleeping well, eating healthy, and getting the support you need (physical and mental). These are all things that must precede getting back to a regular exercise routine.
In the case of injury or surgery, your starting point will be the instruction of your medical professional and therapy team. Some rehab drills may seem so simple, but you need to do them as directed. Just know that these are the steps to get you back to where you were, or as close to it as possible. Keep your mind on accomplishing small things week by week and then before you know it, you will be making greater strides. I’ve seen this happen in my many years of working with people. Stay in a strong mindset. Your body responds negatively to negative thought. As far as where to start again with exercise after therapy has ended, get direction from your care team. My suggestion is to start with walking. Walking is the main mode of ambulation, and this is also a great way to get back to exercise. After injury or surgery, unfortunately, the body usually has compensations show up somewhere because of the healing process and a favoring of one part of the body happens. This needs to be evaluated and addressed for a more successful outcome.
In the case of a major life disruption, it would be wise to not beat yourself up by having let regular exercise go for months or years. Yes, it may take a while to get back to where you were, but it can be done. This thought of “the long road back” may make you feel uneasy and overwhelmed, but starting with something ordinary is best. Since you had a major life disruption, it may be best to sit down with a calendar and really look at what you can do. Make an appointment with yourself – just like any other appointment. You also need to do what I call a mental dress rehearsal the night before and really envision yourself doing the exercise. Between the calendar and the mental rehearsal, you will have a plan for the next day.
As far as where to start, keep it simple and easy. Again, walking is great. You can choose the pace, duration, and terrain as you wish. Connective tissue can get very matted together and tight in times of stress and lack of movement. Some type of fascia work with a tool (spikey massage ball or foam roller) is a great way to get this connective tissue hydrated. Gentle stretching and joint mobility drills are wonderful as well.
I am here to help in this situation with a more customized plan. Feel free to pass along this news with the share button below or the forward button at the bottom of the email. Someone you know needs help 🙂
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