Returning to Exercise After Injury

15 items · Health · Medium difficulty · 30 min

A clear, step-by-step checklist to restart exercise safely after injury.

• Book a physiotherapy assessment

  Get an expert exam to confirm healing, identify limits, and spot red flags.

• Obtain written clearance and a rehab plan from your physiotherapist

  Ask for specific exercise limits, timelines, and progress markers.

• Set a pain-monitoring plan

  Define acceptable pain and post-session flare thresholds.

• Use the 0-10 pain scale during and after sessions

  0=no pain, 10=worst. Aim for ≤3 during activity and small, short increases after.

• Record baseline pain and your flare threshold

  Note resting pain and max acceptable increase (e.g., +2 lasting <48 hours).

• Create a graduated load progression using the 10% rule

  Plan weekly load increases around ~10%, adjusting for tissue response.

• Increase load by ~10% per week and monitor response

  Adjust smaller for sensitive tissues or when pain rises.

• Begin with controlled, low-load exercises per your plan

  Prioritize slow, pain-free movement and correct form before adding load.

• Assess and correct compensatory movement patterns

  Use video, mirrors, or physio feedback to spot and fix poor mechanics.

• Implement strength rebalancing exercises

  Target weak or underactive muscles identified by your assessment.

• Include single-leg and core control drills

  Progress stability and control before heavy bilateral loading.

• Track sessions, load, pain, sleep, and soreness daily

  Use a simple log or app to spot trends and guide progression.

• Perform functional return-to-sport or activity tests before full return

  Assess strength, endurance, balance, and sport-specific skills as advised.

• Create a flare-up response plan

  Define clear steps to take if symptoms worsen during progression.

• Stop aggravating activity, apply relative rest/ice, and contact your physiotherapist if needed

  Avoid complete immobilization unless advised; seek guidance for persistent or severe increases.

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