Going Back to the Gym After Physical Therapy: What to Expect

Recovering from an injury can be a frustrating process. While the goal is to regain former fitness levels, the journey may take longer than expected. The key is to formulate a plan that considers the type of injury suffered and the safety of the workouts.

Here's a brief set of guidelines for returning to the gym after physical therapy:

Get your Therapist’s permission

One may feel ready to engage in moderate exercise after physical therapy. However, consultation with your therapist should be the first step. If there is any swelling or pain from the injury, it may not be advisable to strain the body further. Going back to the gym too soon may lengthen the recovery period.

Create a plan

Once the therapist has given the green light to resume exercising, map out the safest and most effective workouts with a physical therapist. Understand that it will take time to regain strength and mobility, especially if it was a severe injury. Mental preparation is an essential aspect of working out safely after physical therapy.

Take it slow

It is important to remember that former fitness levels are attainable, but it may take some time to get there. Setting realistic goals and sticking to them will be more helpful than rushing the process. Take the time to warm up before working out, and remember to cool down afterward.

Mix it up

Exercise different parts of your body by engaging in various exercises. Mixing it up helps with fitness training and avoids overworking the injured area. Consider adding low-impact workouts like swimming to the routine. If, for example, it was a wrist injury, pick an activity that does not require much hand movement.

Listen to your body

It is best to avoid pushing your body beyond its limits. Once an exercise begins to cause anything more than discomfort, it is time to pull back. There is nothing wrong with performing less intensive workouts when getting back into shape.

Expect soreness

After an extended period of limited activity, working out again will result in some soreness. You should expect a small amount of discomfort as the muscles adjust to the intensity of the exercises. If there is little to no stiffness experienced after going to the gym, it may be time to increase the workout level. On the other hand, if the soreness escalates due to pain, it would be best to consult a physical therapist before engaging in any more exercises.

Consult the physical therapist

Going back to the gym after an injury can be challenging. Always try to avoid causing further damage to your body. We recommend consulting a physical therapist before resuming any workouts.

Liberated Rehabilitation is a mobile physical therapy service in the Phoenix metro area specializing in fully personalized in-home physical therapy. We provide tailored physical therapy in the home or work setting for faster, better recovery. Call (602)755-2276 to schedule an appointment.