Injuries can be frustrating, especially if you’re used to training consistently. The thought of losing progress, muscle strength, or fitness can be discouraging, but returning to training too quickly can lead to setbacks or even re-injury. I’ve had my fair share of injuries, including a ruptured bicep tendon in 2016 and two inguinal hernia repairs in 2020, so I understand how important it is to find the right balance between rest and structured recovery.
In this article, I’ll share my experiences with injury recovery and provide essential strategies for training safely after an injury, so you can get back to your fitness routine without unnecessary risks.
Step 1: Listen to Your Body and Seek Medical Advice
One of the biggest mistakes people make after an injury is trying to resume training without proper guidance. Before you return to exercise, it’s essential to:
- Consult a doctor or physiotherapist: They can assess your condition and provide specific advice on movements to avoid and exercises that can aid recovery.
- Understand your pain signals: Sharp or sudden pain is a red flag, while mild discomfort might be a normal part of regaining strength.
- Be patient: Rushing recovery can lead to more severe setbacks, so give your body the time it needs.
After my bicep tendon rupture, my doctor advised me to avoid heavy lifting for several months, which was tough mentally, but crucial for proper healing. Similarly, after my hernia surgery, I wasn’t allowed to lift anything heavy for up to six weeks, followed by gradual reintroduction of strength training.
Step 2: Modify Your Workouts for a Gradual Return
Jumping back into your regular training routine too quickly can cause unnecessary strain. Instead, ease back into exercise by modifying your workouts:
For Upper Body Injuries (Like My Bicep Tendon Rupture)
- Start with isometric exercises (holding positions rather than moving through full ranges) to activate muscles without excessive strain.
- Focus on light resistance bands rather than weights to rebuild strength safely.
- Work on grip strength and mobility with stress balls or simple wrist rotations.
- Avoid pulling movements (like pull-ups or heavy rows) until cleared by your doctor.
When I was recovering from my bicep tendon rupture, I had limited supination (palm-up rotation) in my arm. I incorporated gentle mobility drills and gradual resistance exercises to regain movement without overloading the muscle.
For Core & Lower Body Injuries (Like My Hernia Repair)
- Begin with deep breathing exercises and gentle core activation drills like pelvic tilts.
- Avoid high-impact activities or exercises that place direct strain on the surgical site.
- Gradually introduce bodyweight movements like assisted squats and glute bridges.
- Strengthen surrounding muscles with low-resistance band exercises.
Post-hernia surgery, I had to be extremely cautious with abdominal movements. Even basic activities like getting out of bed required bracing my core properly to avoid strain.
Step 3: Prioritize Recovery and Mobility
Rehabilitation is more than just modifying exercises—it also involves optimizing recovery through mobility work, proper rest, and good nutrition.
- Stretch daily to maintain flexibility and prevent stiffness in the affected area.
- Use heat or ice therapy as recommended by your physiotherapist.
- Sleep well—your body heals best during deep rest.
- Eat a nutrient-dense diet, including protein and collagen sources to support tissue repair.
Incorporating foam rolling and massage therapy also helped me release tightness and prevent compensatory muscle imbalances from forming during my recovery.
Step 4: Focus on Strengthening Supporting Muscles
After an injury, surrounding muscles may weaken due to inactivity. Strengthening these supporting muscles can prevent imbalances and reduce re-injury risks.
For example:
- After my bicep tendon rupture, I worked on shoulder stability exercises and forearm strength drills to reduce strain on my arm.
- After my hernia repair, I prioritized glute and lower back strengthening to improve core stability.
By focusing on overall structural balance, you reduce stress on the injured area and improve functional movement patterns.
Step 5: Gradually Increase Intensity and Volume
Once you’ve built a solid foundation, it’s time to gradually progress your training:
- Increase reps before increasing weight – Start with lighter resistance and higher reps before adding more load.
- Limit explosive movements – Avoid sudden, jerky actions until you’re confident in your control and strength.
- Monitor fatigue levels – Stop if you feel excessive strain or discomfort.
- Follow a structured program – Keep track of progress and make gradual adjustments.
When I returned to weightlifting after my hernia recovery, I started with machines instead of free weights to limit uncontrolled movements. Over time, I transitioned back to compound lifts like squats and deadlifts with carefully managed progression.
Step 6: Avoid Common Mistakes That Can Lead to Re-Injury
Returning to training after an injury is tricky, and many people make avoidable mistakes. Here are some things to watch out for:
- Skipping rehab exercises – Rehab isn’t just for early recovery; keeping up with mobility and stability work is key for long-term success.
- Ignoring pain signals – Pain isn’t weakness leaving the body; it’s a warning. Learn to differentiate between soreness and true pain.
- Comparing yourself to your pre-injury self – Progress takes time. Focus on where you are now rather than trying to match past performance too quickly.
- Neglecting warm-ups and cooldowns – These are essential for preventing stiffness and improving movement quality.
Conclusion: The Importance of Patience and Smart Training
Coming back from an injury is a journey that requires patience, discipline, and smart adjustments. Rushing the process can cause setbacks, while a structured recovery approach can help you return stronger and more resilient than before.
My experiences with both a bicep tendon rupture and hernia repair taught me that healing takes time, and training safely after an injury is all about gradual progression, listening to your body, and staying consistent with recovery work.
If you’re currently rehabbing an injury, take it one step at a time, prioritize mobility and strengthening, and remember—long-term consistency beats short-term intensity.
