How to Safely Return to Exercise After an Injury

Recovering from an injury can be frustrating, especially if you’re eager to return to your sport or workout routine. But rushing the process can increase your risk of reinjury. A safe return requires patience, structure, and listening to your body.

The first step is clearance from your healthcare provider or coach. Whether it’s a doctor, physical therapist, or fitness coach, make sure you’re ready to begin exercising again. They can identify any restrictions or guidelines specific to your injury.

Next, focus on rebuilding foundational movement. Start with mobility and stability exercises to restore function before adding load or intensity. For example, if you’ve had a knee injury, you may begin with range-of-motion drills, progress to bodyweight squats, and then gradually add resistance.

Progression should be gradual. Increase intensity, duration, and frequency one step at a time, while avoiding making multiple changes at once. The “10% rule” is a great general rule to follow: Limit increases in volume, or distance when looking at running, to no more than 10% per week.

Pay attention to your body’s feedback. Some soreness is normal, but sharp pain, swelling, or significant fatigue are red flags. If these occur, adjust or pull back and talk to your coach. Recovery isn’t always linear, and setbacks can be part of the process.

Finally, integrate injury prevention into your new routine. Corrective exercises, stability training, and consistent mobility work can reduce the chance of recurrence.

Returning to exercise after an injury isn’t just about getting back to where you were, it’s about building resilience for the future. With patience and a smart plan, you can come back stronger than before.