Exercise Considerations Regarding Injury

Exercise considerations regarding injury, important for anyone designing or participating in a fitness or rehabilitation program.

Pre-Exercise Assessment

• Medical clearance - Obtain approval from a healthcare provider, especially for significant injuries. For example; fractures, ligament tears, surgeries.

• Injury history - Identify the type, location, and severity of the injury.

• Functional evaluation - Assess range of motion (ROM), muscle strength, balance, and movement quality.

General Exercise Guidelines

• Avoid pain - Exercise should not aggravate the injured area. Discomfort may be acceptable, but sharp or increasing pain is not.

• Gradual progression - Start with low intensity, volume, and impact. Progress slowly as healing and tolerance improve.

• Modify exercises - Adapt movements to reduce strain. For example; partial squats instead of full squats for knee injuries.

• Cross-training - Use alternative exercises to maintain fitness without stressing the injured area. For example; swimming for lower-limb injuries.

• Proper technique - Reinforce good form to prevent compensations that can cause secondary injuries.

Specific Injury Considerations

Injury Type	Key Considerations
Muscle strain	Gentle stretching, gradual strengthening; avoid ballistic movements early on.
Ligament sprain	Emphasize joint stability and proprioception; avoid high-impact activities until healed.
Tendinopathy	Use eccentric strengthening and load management; avoid repetitive aggravating motions.
Fracture	Focus on restoring mobility and strength post-immobilization; start with non-weight-bearing exercises.
Post-surgical	Follow surgeon/physiotherapist protocols; watch for swelling, redness, or unusual pain.

Recovery and Monitoring

• Listen to your body - Pain, swelling, or fatigue are signals to reduce intensity or rest.

• Monitor progress - Track improvements in function and strength rather than just workload.

• Include rest and recovery days - Essential for tissue healing and adaptation.

• Use supportive methods - Ice, compression, stretching, and physical therapy as needed.

Psychological and Motivational Factors

• Injuries can affect motivation and confidence.

• Encourage patience, realistic goal setting, and positive reinforcement.

• Mental focus on progress (not perfection) helps prevent re-injury.

*Disclaimer

Our therapists provide injury treatment, advice, prevention, and rehabilitation exercises through sports massage, deep tissue massage, exercise programming and physiotherapy.

We provide educational content for informational purposes only. Aways seek a medical professionals care and advice regarding injuries.