A Guide to Safely Return to Workouts after Injury
A Guide to Safely Return to Workouts after Injury
A Guide to Safely Return to Workouts after Injury
Find a clear path to returning to working out with this 4-step guide.
Find a clear path to returning to working out with this 4-step guide.
Find a clear path to returning to working out with this 4-step guide.
February 6, 2025
February 6, 2025
February 6, 2025
If you’ve been sidelined by an injury, you’re probably eager to return to your workouts. But jumping back too soon can lead to setbacks, prolonged pain, and even re-injury. As a physical therapist specializing in rehabilitation and pain management, I’ve helped countless athletes and fitness enthusiasts recover safely.
This comprehensive guide will walk you through a four-step rehab process to help you rebuild strength, reduce pain, and regain confidence in your workouts. Whether you’re recovering from a sports injury, chronic pain condition, or post-surgical rehab, these steps will help you return to exercise safely and effectively.
One of the most empowering aspects of injury recovery is understanding that pain does not always equate to damage. This knowledge can give you a sense of control and confidence in your recovery journey.
👉 Pain is NOT always a sign of tissue damage. Many people with visible injuries on an MRI or X-ray experience no pain at all, while others suffer from severe pain with no obvious structural damage.
✅ Instead of fearing pain, think of it as sensitivity caused by exceeding your body’s current limits.
✅ Pain often arises when load exceeds tissue capacity—meaning your body wasn’t prepared for the intensity or volume of your workouts.
🔹 Key takeaway: You don’t need to completely stop moving! The goal is to modify exercises so you can continue training while allowing your body to heal.
Step 2: Assess Your Training and Injury Risk Factors
Before jumping back into your fitness routine, take a moment to reflect on what might have led to your injury. Many workout-related injuries occur due to training errors, poor recovery, or biomechanical imbalances.
Ask yourself:
✔️ Did I increase weight or volume too fast?
✔️ Did I introduce a new exercise my body wasn’t prepared for?
✔️ Did I take time off, then resume training at full intensity?
✔️ Was I sleeping well, eating properly, and managing stress before the injury?
💡 Pro Tip: Have a physical therapist or rehab professional review your form and movement patterns. Sometimessmall biomechanical adjustments can make a huge difference in preventing injuries!
Step 3: Modify Exercises and Keep Moving
The worst thing you can do after an injury is to stop all movement. Instead, modify your workouts to maintain strength and mobility without aggravating your injury.
Safe Exercise Modifications for Common Workouts:
🏃 Running: Shorten distance, reduce speed, adjust cadence, switch terrain, or try cross-training (cycling, swimming).
🏋️ Bench Press: Reduce weight, lower volume, slow tempo, try a pin press or board press to limit range of motion.
🏋️ Squats: Decrease load, switch to box squats, adjust depth, or use kettlebells/belt squats.
💪 Overhead Press: Use dumbbells, modify range with a pin press, or swap for landmine presses.
🦵 Deadlifts: Adjust stance, use block pulls, slow down the eccentric phase.
🔹 Key takeaway: Find pain-free variations of exercises so you can keep training while your body recovers.
Step 4: Rebuild Strength and Prevent Re-Injury
Patience and commitment are key when it comes to rebuilding strength after an injury. Once you’ve modified your movements and pain is no longer limiting your daily activities, it’s time to start the gradual process of rebuilding your strength.
Guidelines for a Safe Return to Full Workouts:
✅ Start with lighter weights—don’t rush back to heavy lifting.
✅ Increase weight gradually (about 3.5% per session) to avoid overloading tissues.
✅ Train at a pain-free intensity—aim for an RPE of 8 (Rate of Perceived Exertion).
✅ Continue rehab exercises to build resilience and prevent future injuries.
💡 Pro Tip: If pain persists, worsens, or keeps coming back, consult a physical therapist who specializes in sports rehab and injury recovery.
Conclusion: Get Back to Pain-Free Workouts with Physical Therapy
Recovering from an injury doesn’t mean giving up on exercise. By understanding pain, assessing training mistakes, modifying movements, and gradually rebuilding strength, you can return to the gym safely and confidently.
🚨 Want a complete step-by-step rehab plan? Download our FREE injury recovery handout with detailed modifications, rehab exercises, and expert tips!
📩 Email me “RECOVERY” to get your copy! Or visit www.mindfulmotionpt.org to book a free consultation with a physical therapist.
#PhysicalTherapy #PainRelief #InjuryRecovery #RehabExercises #PainFreeTraining #SportsRehab #WorkoutRecovery #StrengthTraining #MindfulMotionPT
📢 Disclaimer: This guide is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a licensed healthcare provider or physical therapist before starting any new exercise or rehabilitation program. Following these recommendations is at your own discretion, and I am not responsible for any injuries or adverse effects. If you experience persistent or worsening pain, seek medical attention.
If you’ve been sidelined by an injury, you’re probably eager to return to your workouts. But jumping back too soon can lead to setbacks, prolonged pain, and even re-injury. As a physical therapist specializing in rehabilitation and pain management, I’ve helped countless athletes and fitness enthusiasts recover safely.
This comprehensive guide will walk you through a four-step rehab process to help you rebuild strength, reduce pain, and regain confidence in your workouts. Whether you’re recovering from a sports injury, chronic pain condition, or post-surgical rehab, these steps will help you return to exercise safely and effectively.
One of the most empowering aspects of injury recovery is understanding that pain does not always equate to damage. This knowledge can give you a sense of control and confidence in your recovery journey.
👉 Pain is NOT always a sign of tissue damage. Many people with visible injuries on an MRI or X-ray experience no pain at all, while others suffer from severe pain with no obvious structural damage.
✅ Instead of fearing pain, think of it as sensitivity caused by exceeding your body’s current limits.
✅ Pain often arises when load exceeds tissue capacity—meaning your body wasn’t prepared for the intensity or volume of your workouts.
🔹 Key takeaway: You don’t need to completely stop moving! The goal is to modify exercises so you can continue training while allowing your body to heal.
Step 2: Assess Your Training and Injury Risk Factors
Before jumping back into your fitness routine, take a moment to reflect on what might have led to your injury. Many workout-related injuries occur due to training errors, poor recovery, or biomechanical imbalances.
Ask yourself:
✔️ Did I increase weight or volume too fast?
✔️ Did I introduce a new exercise my body wasn’t prepared for?
✔️ Did I take time off, then resume training at full intensity?
✔️ Was I sleeping well, eating properly, and managing stress before the injury?
💡 Pro Tip: Have a physical therapist or rehab professional review your form and movement patterns. Sometimessmall biomechanical adjustments can make a huge difference in preventing injuries!
Step 3: Modify Exercises and Keep Moving
The worst thing you can do after an injury is to stop all movement. Instead, modify your workouts to maintain strength and mobility without aggravating your injury.
Safe Exercise Modifications for Common Workouts:
🏃 Running: Shorten distance, reduce speed, adjust cadence, switch terrain, or try cross-training (cycling, swimming).
🏋️ Bench Press: Reduce weight, lower volume, slow tempo, try a pin press or board press to limit range of motion.
🏋️ Squats: Decrease load, switch to box squats, adjust depth, or use kettlebells/belt squats.
💪 Overhead Press: Use dumbbells, modify range with a pin press, or swap for landmine presses.
🦵 Deadlifts: Adjust stance, use block pulls, slow down the eccentric phase.
🔹 Key takeaway: Find pain-free variations of exercises so you can keep training while your body recovers.
Step 4: Rebuild Strength and Prevent Re-Injury
Patience and commitment are key when it comes to rebuilding strength after an injury. Once you’ve modified your movements and pain is no longer limiting your daily activities, it’s time to start the gradual process of rebuilding your strength.
Guidelines for a Safe Return to Full Workouts:
✅ Start with lighter weights—don’t rush back to heavy lifting.
✅ Increase weight gradually (about 3.5% per session) to avoid overloading tissues.
✅ Train at a pain-free intensity—aim for an RPE of 8 (Rate of Perceived Exertion).
✅ Continue rehab exercises to build resilience and prevent future injuries.
💡 Pro Tip: If pain persists, worsens, or keeps coming back, consult a physical therapist who specializes in sports rehab and injury recovery.
Conclusion: Get Back to Pain-Free Workouts with Physical Therapy
Recovering from an injury doesn’t mean giving up on exercise. By understanding pain, assessing training mistakes, modifying movements, and gradually rebuilding strength, you can return to the gym safely and confidently.
🚨 Want a complete step-by-step rehab plan? Download our FREE injury recovery handout with detailed modifications, rehab exercises, and expert tips!
📩 Email me “RECOVERY” to get your copy! Or visit www.mindfulmotionpt.org to book a free consultation with a physical therapist.
#PhysicalTherapy #PainRelief #InjuryRecovery #RehabExercises #PainFreeTraining #SportsRehab #WorkoutRecovery #StrengthTraining #MindfulMotionPT
📢 Disclaimer: This guide is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a licensed healthcare provider or physical therapist before starting any new exercise or rehabilitation program. Following these recommendations is at your own discretion, and I am not responsible for any injuries or adverse effects. If you experience persistent or worsening pain, seek medical attention.
If you’ve been sidelined by an injury, you’re probably eager to return to your workouts. But jumping back too soon can lead to setbacks, prolonged pain, and even re-injury. As a physical therapist specializing in rehabilitation and pain management, I’ve helped countless athletes and fitness enthusiasts recover safely.
This comprehensive guide will walk you through a four-step rehab process to help you rebuild strength, reduce pain, and regain confidence in your workouts. Whether you’re recovering from a sports injury, chronic pain condition, or post-surgical rehab, these steps will help you return to exercise safely and effectively.
One of the most empowering aspects of injury recovery is understanding that pain does not always equate to damage. This knowledge can give you a sense of control and confidence in your recovery journey.
👉 Pain is NOT always a sign of tissue damage. Many people with visible injuries on an MRI or X-ray experience no pain at all, while others suffer from severe pain with no obvious structural damage.
✅ Instead of fearing pain, think of it as sensitivity caused by exceeding your body’s current limits.
✅ Pain often arises when load exceeds tissue capacity—meaning your body wasn’t prepared for the intensity or volume of your workouts.
🔹 Key takeaway: You don’t need to completely stop moving! The goal is to modify exercises so you can continue training while allowing your body to heal.
Step 2: Assess Your Training and Injury Risk Factors
Before jumping back into your fitness routine, take a moment to reflect on what might have led to your injury. Many workout-related injuries occur due to training errors, poor recovery, or biomechanical imbalances.
Ask yourself:
✔️ Did I increase weight or volume too fast?
✔️ Did I introduce a new exercise my body wasn’t prepared for?
✔️ Did I take time off, then resume training at full intensity?
✔️ Was I sleeping well, eating properly, and managing stress before the injury?
💡 Pro Tip: Have a physical therapist or rehab professional review your form and movement patterns. Sometimessmall biomechanical adjustments can make a huge difference in preventing injuries!
Step 3: Modify Exercises and Keep Moving
The worst thing you can do after an injury is to stop all movement. Instead, modify your workouts to maintain strength and mobility without aggravating your injury.
Safe Exercise Modifications for Common Workouts:
🏃 Running: Shorten distance, reduce speed, adjust cadence, switch terrain, or try cross-training (cycling, swimming).
🏋️ Bench Press: Reduce weight, lower volume, slow tempo, try a pin press or board press to limit range of motion.
🏋️ Squats: Decrease load, switch to box squats, adjust depth, or use kettlebells/belt squats.
💪 Overhead Press: Use dumbbells, modify range with a pin press, or swap for landmine presses.
🦵 Deadlifts: Adjust stance, use block pulls, slow down the eccentric phase.
🔹 Key takeaway: Find pain-free variations of exercises so you can keep training while your body recovers.
Step 4: Rebuild Strength and Prevent Re-Injury
Patience and commitment are key when it comes to rebuilding strength after an injury. Once you’ve modified your movements and pain is no longer limiting your daily activities, it’s time to start the gradual process of rebuilding your strength.
Guidelines for a Safe Return to Full Workouts:
✅ Start with lighter weights—don’t rush back to heavy lifting.
✅ Increase weight gradually (about 3.5% per session) to avoid overloading tissues.
✅ Train at a pain-free intensity—aim for an RPE of 8 (Rate of Perceived Exertion).
✅ Continue rehab exercises to build resilience and prevent future injuries.
💡 Pro Tip: If pain persists, worsens, or keeps coming back, consult a physical therapist who specializes in sports rehab and injury recovery.
Conclusion: Get Back to Pain-Free Workouts with Physical Therapy
Recovering from an injury doesn’t mean giving up on exercise. By understanding pain, assessing training mistakes, modifying movements, and gradually rebuilding strength, you can return to the gym safely and confidently.
🚨 Want a complete step-by-step rehab plan? Download our FREE injury recovery handout with detailed modifications, rehab exercises, and expert tips!
📩 Email me “RECOVERY” to get your copy! Or visit www.mindfulmotionpt.org to book a free consultation with a physical therapist.
#PhysicalTherapy #PainRelief #InjuryRecovery #RehabExercises #PainFreeTraining #SportsRehab #WorkoutRecovery #StrengthTraining #MindfulMotionPT
📢 Disclaimer: This guide is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a licensed healthcare provider or physical therapist before starting any new exercise or rehabilitation program. Following these recommendations is at your own discretion, and I am not responsible for any injuries or adverse effects. If you experience persistent or worsening pain, seek medical attention.
— Chris Voirin, Physical Therapist & Founder of Mindful Motion Physical Therapy
— Chris Voirin, Physical Therapist & Founder of Mindful Motion Physical Therapy
— Chris Voirin, Physical Therapist & Founder of Mindful Motion Physical Therapy
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Ever had that annoying feeling of numbness or tingling in your hands, feet, or somewhere else? It’s not just some random quirk of your body—it’s your nerves trying to tell you something important. Healthy nerves need three things to stay pain-free and function well: space, movement, and a good blood supply. Without these, they start to throw a fit, and you feel the consequences, like chronic pain, numbness, or even tingling. Let’s break it down.
Ever had that annoying feeling of numbness or tingling in your hands, feet, or somewhere else? It’s not just some random quirk of your body—it’s your nerves trying to tell you something important. Healthy nerves need three things to stay pain-free and function well: space, movement, and a good blood supply. Without these, they start to throw a fit, and you feel the consequences, like chronic pain, numbness, or even tingling. Let’s break it down.
Ever had that annoying feeling of numbness or tingling in your hands, feet, or somewhere else? It’s not just some random quirk of your body—it’s your nerves trying to tell you something important. Healthy nerves need three things to stay pain-free and function well: space, movement, and a good blood supply. Without these, they start to throw a fit, and you feel the consequences, like chronic pain, numbness, or even tingling. Let’s break it down.
Ever had that annoying feeling of numbness or tingling in your hands, feet, or somewhere else? It’s not just some random quirk of your body—it’s your nerves trying to tell you something important. Healthy nerves need three things to stay pain-free and function well: space, movement, and a good blood supply. Without these, they start to throw a fit, and you feel the consequences, like chronic pain, numbness, or even tingling. Let’s break it down.
Ever had that annoying feeling of numbness or tingling in your hands, feet, or somewhere else? It’s not just some random quirk of your body—it’s your nerves trying to tell you something important. Healthy nerves need three things to stay pain-free and function well: space, movement, and a good blood supply. Without these, they start to throw a fit, and you feel the consequences, like chronic pain, numbness, or even tingling. Let’s break it down.
Ever had that annoying feeling of numbness or tingling in your hands, feet, or somewhere else? It’s not just some random quirk of your body—it’s your nerves trying to tell you something important. Healthy nerves need three things to stay pain-free and function well: space, movement, and a good blood supply. Without these, they start to throw a fit, and you feel the consequences, like chronic pain, numbness, or even tingling. Let’s break it down.
Your questions.
Answered.
Not sure what to expect? These answers might help you feel more confident as you begin.
Didn’t find your answer? Send us a message — we’ll respond with care and clarity.
How is this different than other physical therapy practices?
We don’t just chase symptoms, we help you understand them and find the root cause. Most PT clinics will give you a list of exercises, send you home, and hope for the best. At Mindful Motion, we slow things down. We start by listening to your story, digging into the “why” behind your pain, and creating a plan that works for your life.
How is this different than other physical therapy practices?
We don’t just chase symptoms, we help you understand them and find the root cause. Most PT clinics will give you a list of exercises, send you home, and hope for the best. At Mindful Motion, we slow things down. We start by listening to your story, digging into the “why” behind your pain, and creating a plan that works for your life.
What can I expect from the first session?
What can I expect from the first session?
The first session is all about getting a thorough background, comprehensive analysis of your strength, flexibility, and mobility, and understanding your history with pain. You’ll talk with your PT about what brings you here, what's held you back in the past, and where you'd like to go.
Do you offer both online and in-person sessions?
Do you offer both online and in-person sessions?
Yes. Whether you prefer meeting face-to-face or from the comfort of home, we offer flexible options to meet you where you are.
What treatment strategies do you employ?
What treatment strategies do you employ?
Some of the skills which we will discuss and develop are listed below.
Graded and meaningful progression into safe movement and exercise based on your initial evaluation.
Education on Pain Neuroscience and how our understanding of pain and our nervous system plays a large role in our experience of pain.
Developing Mindfulness Meditation skills as a tool to calm the nervous system, relate to your pain differently, create a deeper understanding of your thoughts, emotions, and sensations to provide a fuller experience of daily life and deepen your presence.
Identifying and developing a plan surrounding your personal values which you would like to lead life by.
Other things which we will address are adequate sleep hygiene, appropriate aerobic exercise, working with acceptance of what is, and much more.
Why Mindfulness Meditation?
Why Mindfulness Meditation?
Depending on where you want to go in your therapy, Mindfulness Meditation can act as any number of things for you and your life. Let's start with some definitions.
Mindfulness is the purposeful ability to observe one's thoughts, feelings, and physical sensations without judgment, and to be fully present in the current moment
Meditation is the tool which we use to cultivate mindfulness in our daily lives.
Okay... so why mindfulness meditation for my recovery?
The implications of practicing Mindfulness Meditation with patience and persistence can be profound to your recovery from injury or pain. It can also have an impact to your contact to the present moment, your relationships to yourself and your thoughts, to your loved ones, and the world. You can learn to deal with stress, hardships, and the ups and downs of life with more equanimity.
We're taking your body to the gym by doing the exercises we prescribe. Why not also take your mind to the gym and help create lasting habits which can improve your quality of life.
Your questions.
Answered.
Not sure what to expect? These answers might help you feel more confident as you begin.
How is this different than other physical therapy practices?
We don’t just chase symptoms, we help you understand them and find the root cause. Most PT clinics will give you a list of exercises, send you home, and hope for the best. At Mindful Motion, we slow things down. We start by listening to your story, digging into the “why” behind your pain, and creating a plan that works for your life.
How is this different than other physical therapy practices?
We don’t just chase symptoms, we help you understand them and find the root cause. Most PT clinics will give you a list of exercises, send you home, and hope for the best. At Mindful Motion, we slow things down. We start by listening to your story, digging into the “why” behind your pain, and creating a plan that works for your life.
What can I expect from the first session?
What can I expect from the first session?
The first session is all about getting a thorough background, comprehensive analysis of your strength, flexibility, and mobility, and understanding your history with pain. You’ll talk with your PT about what brings you here, what's held you back in the past, and where you'd like to go.
Do you offer both online and in-person sessions?
Do you offer both online and in-person sessions?
Yes. Whether you prefer meeting face-to-face or from the comfort of home, we offer flexible options to meet you where you are.
What treatment strategies do you employ?
What treatment strategies do you employ?
Some of the skills which we will discuss and develop are listed below.
Graded and meaningful progression into safe movement and exercise based on your initial evaluation.
Education on Pain Neuroscience and how our understanding of pain and our nervous system plays a large role in our experience of pain.
Developing Mindfulness Meditation skills as a tool to calm the nervous system, relate to your pain differently, create a deeper understanding of your thoughts, emotions, and sensations to provide a fuller experience of daily life and deepen your presence.
Identifying and developing a plan surrounding your personal values which you would like to lead life by.
Other things which we will address are adequate sleep hygiene, appropriate aerobic exercise, working with acceptance of what is, and much more.
Why Mindfulness Meditation?
Why Mindfulness Meditation?
Depending on where you want to go in your therapy, Mindfulness Meditation can act as any number of things for you and your life. Let's start with some definitions.
Mindfulness is the purposeful ability to observe one's thoughts, feelings, and physical sensations without judgment, and to be fully present in the current moment
Meditation is the tool which we use to cultivate mindfulness in our daily lives.
Okay... so why mindfulness meditation for my recovery?
The implications of practicing Mindfulness Meditation with patience and persistence can be profound to your recovery from injury or pain. It can also have an impact to your contact to the present moment, your relationships to yourself and your thoughts, to your loved ones, and the world. You can learn to deal with stress, hardships, and the ups and downs of life with more equanimity.
We're taking your body to the gym by doing the exercises we prescribe. Why not also take your mind to the gym and help create lasting habits which can improve your quality of life.
Didn’t find your answer? Send us a message — we’ll respond with care and clarity.
Your questions.
Answered.
Not sure what to expect? These answers might help you feel more confident as you begin.
Didn’t find your answer? Send us a message — we’ll respond with care and clarity.
How is this different than other physical therapy practices?
We don’t just chase symptoms, we help you understand them and find the root cause. Most PT clinics will give you a list of exercises, send you home, and hope for the best. At Mindful Motion, we slow things down. We start by listening to your story, digging into the “why” behind your pain, and creating a plan that works for your life.
How is this different than other physical therapy practices?
We don’t just chase symptoms, we help you understand them and find the root cause. Most PT clinics will give you a list of exercises, send you home, and hope for the best. At Mindful Motion, we slow things down. We start by listening to your story, digging into the “why” behind your pain, and creating a plan that works for your life.
What can I expect from the first session?
What can I expect from the first session?
The first session is all about getting a thorough background, comprehensive analysis of your strength, flexibility, and mobility, and understanding your history with pain. You’ll talk with your PT about what brings you here, what's held you back in the past, and where you'd like to go.
Do you offer both online and in-person sessions?
Do you offer both online and in-person sessions?
Yes. Whether you prefer meeting face-to-face or from the comfort of home, we offer flexible options to meet you where you are.
What treatment strategies do you employ?
What treatment strategies do you employ?
Some of the skills which we will discuss and develop are listed below.
Graded and meaningful progression into safe movement and exercise based on your initial evaluation.
Education on Pain Neuroscience and how our understanding of pain and our nervous system plays a large role in our experience of pain.
Developing Mindfulness Meditation skills as a tool to calm the nervous system, relate to your pain differently, create a deeper understanding of your thoughts, emotions, and sensations to provide a fuller experience of daily life and deepen your presence.
Identifying and developing a plan surrounding your personal values which you would like to lead life by.
Other things which we will address are adequate sleep hygiene, appropriate aerobic exercise, working with acceptance of what is, and much more.
Why Mindfulness Meditation?
Why Mindfulness Meditation?
Depending on where you want to go in your therapy, Mindfulness Meditation can act as any number of things for you and your life. Let's start with some definitions.
Mindfulness is the purposeful ability to observe one's thoughts, feelings, and physical sensations without judgment, and to be fully present in the current moment
Meditation is the tool which we use to cultivate mindfulness in our daily lives.
Okay... so why mindfulness meditation for my recovery?
The implications of practicing Mindfulness Meditation with patience and persistence can be profound to your recovery from injury or pain. It can also have an impact to your contact to the present moment, your relationships to yourself and your thoughts, to your loved ones, and the world. You can learn to deal with stress, hardships, and the ups and downs of life with more equanimity.
We're taking your body to the gym by doing the exercises we prescribe. Why not also take your mind to the gym and help create lasting habits which can improve your quality of life.