7 Tips for Injury Recovery

November 9, 2020

Injury tips

Everyone has a different exercise routine according to their fitness goals. 

You may love the first ten minutes of your workout or feel satisfied getting your heart rate up. You may take out a dedicated hour for your workout session or hit the gym once a week. Now, irrespective of your approach and workout frequency, you are likely to get an injury, just like all other gym-goers and athletes.  

No matter if you are a professional sportsman or a trained bodybuilder, you can eventually get injured. But it is not a failure- a trained runner can hit in the walkway a million times in a year. And there are chances that out of these million hits, one can twist your knee, turn your ankle, or hurt you with a rock. So the thing is, injuries may happen, but a true professional understands that the key is to get recovered and get back to routine. 

Practical injury recovery tips

Take time off

As an athlete, nothing sounds worse than ‘take time off’, but sometimes you need to take this decision. You may hurt yourself even worse if you run or workout with an injury. So give your body some time for proper injury recovery

Maintain nutrition intake 

Some people workout to increase the eating limits; some workout consequently and balance their nutrition intake. So no matter what your approach is, you should be more careful about your nutrition while recovering from an injury. 

Treat your body in the best possible way to ensure a speedy recovery. There is a requirement for extra nutrition to your body for building new tissue while recovering from an injury. 

Protein, specifically lean protein like white-fleshed fish, Greek yogurt, and lean beef, is important for your safe recovery. It is because the body builds tissues in the same manner as it builds muscles. 


Physiotherapy is heaven-sent for injured people. If you religiously follow the suggestions from your physiotherapist, it will take away your pain in a way you never thought. It strengthens the muscles that help in stabilizing your joints and provides an increased range of motion. But it is only possible if you follow the suggested physio routine regularly. 

Learn your body

It is important to know the difference between good and bad pain. 

When you get back to the workout game, try not to push yourself beyond the safe line. As you are playing a game of training your body, play it smartly, not hardly. 

Rest your injury only

Only a few athletes realize that there is no need to rest your whole body but only your injury. 

Get creative, as well as careful with your injured limb, and modify your workout routine. Workout gives you extra energy to recover, especially when you maintain your nutrition intake. Workout around your injury and make sure not to re-injure. 

Be patient 

Here is the problem- injury takes a long time to heal. It is pretty challenging to be patient even if it is a matter of a week. But you cannot expect yourself to be fit within a day. So embrace your workout slowly. Firstly, focus on increasing the time, and then the intensity. Increase 10% a week, whether it is mileage, load, or time. 

Extend your limb

It is good that you are eating right and treating your injury well, but make sure you do not heal stiff or with short new tissue. While recovering, we tend to keep our injured limb in a relaxed and safely bent position, but it may grow your tissue in short. So stay limber, try to extend your limb safely several times without putting high pressure on the injury. With time, rest in more extended positions. 

Keep these injury recovery tips in mind to heal faster. 

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