How to rebuild your fitness after an injury
An injury can be a frustrating experience, especially if it slows you down in your training. But with the right strategy, you can rebuild your fitness safely and effectively. In this article, we'll show you how to get back into your sports routine after an injury.
1. Understanding the healing phases
Before you get back into full training, it's important to understand the phases of wound healing:
- Inflammatory phase (1-7 days): The body reacts with swelling and pain. Rest and gentle exercise are important during this time.
- Proliferation phase (7-21 days): The tissue begins to renew itself. Controlled movements and light weight-bearing can support healing.
- Remodeling phase (from 21 days to several months): The tissue gains stability and resilience. Here you can increase your training in a targeted manner.
You can read more about wound healing and regeneration in this scientific overview: National Library of Medicine.
2. Start with targeted mobilization
After an injury, affected muscles or joints may lose mobility. Gentle mobilization exercises help to restore functionality. Examples include
- Passive and active stretching exercises
- Joint mobilization with resistance bands
- Balance and coordination exercises
A comprehensive overview of the importance of mobilization after injury can be found in this article: Journal of Physiotherapy.
3. Strengthening with progression
As soon as mobility has improved, targeted strength building can begin. Important points here:
- Start with isometric exercises (holding a position without moving)
- Transition to controlled, slow movements with light resistance
- Gradually increase the intensity and volume
4. Functional training for getting back into exercise
To get back to your usual sporting activity, you should make your training functional. This means that you perform movements that correspond to your sport or everyday life. Examples:
- For runners: squats, one-legged exercises, jump training
- For strength athletes: controlled lifting with reduced load, eccentric training
- For team athletes: change of direction, agility exercises
5. Pay attention to regeneration and load control
Returning to training too quickly can increase the risk of re-injury. Use the following principles:
- Increase the load slowly: increase the training volume in small steps (e.g. 10% per week)
- Allow for sufficient recovery: sleep, nutrition and targeted regeneration techniques (e.g. fascia rolls) support the healing process
- Pay attention to pain as a warning signal: If pain occurs, the load should be adjusted or paused
You can find out more about load control in this review study: British Journal of Sports Medicine.
6. Physiotherapeutic support for optimal recovery
Professional physiotherapeutic support can help to optimize the healing process and minimize the risk of injury in the long term. An individually tailored rehabilitation program ensures that you can return to your training safely and effectively. You can find out more about this at ARB Physiotherapy.
7. Nutrition for building muscle after an injury
In addition to the right training, nutrition also plays a crucial role in muscle recovery and reconstruction. You can find out which macronutrients are particularly important to optimally support your muscles after an injury at ARB Nutrition.
Studies show that a sufficient protein intake and certain micronutrients (e.g. vitamin D, omega-3 fatty acids) can promote muscle building after injuries. You can find out more in this scientific article: National Library of Medicine.
Conclusion
Rebuilding fitness after an injury requires patience, adapted training planning and good body awareness. By respecting the healing phases, increasing your training in a targeted manner and incorporating preventative measures, you can stay healthy and fit in the long term. If you are unsure, professional advice from ARB Physiotherapy can provide valuable support.