Gradual Return to Exercise
After complete recovery—pain-free for more than a week—resuming exercise requires a gradual approach. Rebuilding muscle strength and endurance is crucial, and rushing this process risks re-injury. Plan to invest approximately three weeks of consistent exercise to regain your pre-injury fitness level safely.
In conclusion, a proactive approach to injury prevention involves a combination of proper warm-up and cool-down routines, gradual progression, varied workouts, and attentive listening to your body’s signals. Should injuries occur, prompt and appropriate care, coupled with a sensible return to exercise, ensures a sustainable and injury-free fitness journey.
Reference:
[1] https://www.researchgate.net/profile/Myra-Nimmo/publication/11823967_Effects_of_active_passive_or_no_warm-up_on_metabolism_and_performance_during_high-intensity_exercise/links/0c96052923120d5289000000/Effects-of-active-passive-or-no-warm-up-on-metabolism-and-performance-during-high-intensity-exercise.pdf
[2] https://www.jpp.krakow.pl/journal/archive/06_04/pdf/315_06_04_article.pdf
[3] https://journals.lww.com/jclinrheum/abstract/1999/06000/effects_of_a_cross_training_exercise_program_in.4.aspx
[4] https://journals.lww.com/jclinrheum/abstract/1999/06000/effects_of_a_cross_training_exercise_program_in.4.aspx
[5] https://link.springer.com/article/10.2165/11591420-000000000-00000
