It’s vital that we give our bodies time to heal after an injury. Trying to return to or start an exercise regime too soon after getting injured will lead to further issues and downtime. That’s why it’s so important that when you’re ready to start exercising again, you do it safely.

Go easy

Before you start exercising again, it’s a good idea to get the green light from your healthcare professional like a GP or physio. They’ll be able to tell you what activity levels to aim for to avoid further injury.

If your injury allows it, start by increasing your everyday activity by walking. Start slowly with short distances and duration, and build on it over time. Doing this will start to increase your fitness levels.

Start with stretching

Injury often creates areas of tension and sometimes causes other body parts to overcompensate for the parts that are out of action. Stretching is a great way to improve blood flow to our muscles, to get our bodies feeling warmer and more supple. It’s also a low-impact way of moving that lets you listen to your body for signs of discomfort.

Listen to feedback from your body

Pain, numbness and discomfort are all ways of your body telling you there’s something wrong. If you experience any of these during or just after exercising, you should stop and dial down the intensity.

In general, if your symptoms haven’t worsened the day after a workout, you can increase the intensity of your workout next time.

Sleep well, eat well

Sleeping and eating well both make a huge difference to recovery. Sleep helps our body repair cell damage, and you should aim for 6-9 hours a night.

A balanced diet gives us the nutrients we need for healing and growth, so pack your diet with fibre-rich, colourful fruit and veg, lean proteins like chicken, pulses and fish, and healthy fats like olive oil, nuts and avocado to promote recovery and optimum functioning.

Moving forwards

Once you’re comfortably doing everyday activities and are able to do a simple stitching routine without discomfort, you’re probably ready to move on to gentle aerobic and strength training.

You’ll have to work your way up to being able to participate in high-impact exercise like rugby, football and running, but by starting small and listening to your body you’ll give yourself the best possible chance of returning to normal fitness levels.

Not quite match fit?

If you’re not quite ready to return to playing, don’t worry, recovery takes time. But that doesn’t mean you have to go it alone. Our Injury Membership lets you stay involved with your team, access support, and keep yourself accountable – all at a reduced monthly fee while you’re off the field. It’s a great way to stay on track both physically and mentally, so when you are ready to return, you’re not starting from scratch. To find out more about the injury membership, drop a message to your Player Support Team.