You’ve just gone through a terrible ordeal. You’ve broken a bone, and now you’re back at the gym to regain your strength and mobility. But how can you prevent further injury and make sure that this doesn’t happen again? Follow these tips as you start building yourself back up:
Talk to your doctor and/or physical therapist first.
As the saying goes, the best time to plant a tree was yesterday. The same goes for the gym: your doctors and physical therapists can help you manage both your pain and how much activity you can handle. They can also provide advice on diet and other lifestyle factors that may affect your recovery process.
It’s important to note that this is only true if you’re dealing with an injury that has been diagnosed by a medical professional—if something doesn’t seem right, it’s best to get it checked out before getting started at the gym again!
Don’t push yourself too hard. You’re still recovering.
You might feel like you want to work out as much as possible, but it’s important to pace yourself and not try to do too much too soon. If you’ve recently had a broken bone, your muscles will fatigue more quickly than usual because they aren’t used to working at full capacity yet. This can lead to muscle strains or pulls when you attempt new workouts using weights that are heavier than what is recommended for an injury of this nature (for example, if your doctor told you not to lift more than 10 pounds).
You’ll be more limited than you were pre-injury.
You’ll be much more limited than you were before your injury. You can’t just go back to your old routine, because that would put too much stress on your bones and joints. You may want to work out, but it’s important that you don’t overdo it at first.
After a fracture or break, there are many factors that determine how quickly the bones will heal:
- Age
- Gender
- General health status (for example, whether you have diabetes or heart disease)
You should also take into account how long ago the injury occurred, as well as any other injuries or illnesses that you’ve had in the past few months. All of this information is important when determining what type of activity level is appropriate for you during recovery time
Let your trainer know in advance
Set up a meeting with your trainer at least one week before you plan on going back to the gym, so that you can discuss expectations. Whether you’re looking for personal training in Miami, New York or Detroit, you will find a gym that knows how to help you get back into the gym safely after recovering from a broken bone.
It’s important for both of you to take this time as an opportunity for growth; remember that this is not just about getting back into shape—it’s about learning how to live with a new body type, so take time to discuss what changes have happened in your life since your injury occurred and how those changes might affect how you train now that they are healed!
You might be sore.
While it is important to get back into your workout routine as soon as possible after breaking a bone, you should also be aware that your body will take a little more time to heal than it normally would. You may find that certain exercises are more painful or difficult than they were before the injury. If this is the case for you, be sure to use heat and stretching techniques regularly to keep muscle pain at bay.
You may even experience some soreness in the area where your bone was broken, especially if there was significant trauma involved in the breakage. This can be caused by swelling and inflammation due to trauma; however, this is normal and should go away eventually (though how quickly depends on how severe the injury was).
If any discomfort persists for longer than two weeks following surgery/breakage recovery time frame prescribed by doctors then contact them immediately so further tests can be conducted
Your bones will be weak in the area of the break. Work on those muscles, with guidance from a physical therapist, if possible.
While you’re healing, you should focus on strengthening the muscles around your broken bone. If a physical therapist is available, they’ll be able to give you personalized exercises to fit your specific needs. If that’s not an option, though, here are some general guidelines:
- Start with simple crunches or pushups to strengthen your core and abdomen.
- For legs and arms, try using ankle weights while doing squats or lunges (if pain allows). You can also do calf raises by stepping up onto a chair or bench with one foot at a time.
- For shoulders and chest: Avoid heavy lifting until you’ve fully healed and regained full range of motion in those areas. For now just do some light overhead presses with hand weights or elastic bands so that they don’t get too tight while still building strength from lack of use during recovery!
If you have pain, stop right away.
While exercising is important, you should never push yourself past the point of pain. If you’re experiencing any discomfort during your workout, stop immediately and see your doctor or physical therapist. This will prevent additional damage to your body and help keep the healing process on track.
If pain continues after stopping exercise or gets worse throughout the day (or night), then see your doctor or PT as soon as possible! You may need further treatment or surgery
depending on what exactly happened when this occurred in order to prevent further
complications down the road.
Breaking a bone is a huge setback, but you can work through it safely and get back on track soon enough.
You’ll have to work through the physical pain and emotional stress of breaking a bone, but you can recover from this setback. The key is to remain patient and keep your eye on the long-term goal.
You will be in pain during this recovery period, but it’s important that you don’t let that distract you from making progress. It may seem like your body has been broken beyond repair, but with time and patience the pain will subside and your bones will heal.
You won’t be able to train normally while recovering from a bone break—it’s best not even try—but there are plenty of ways to stay active during such an ordeal: swimming, cycling, yoga (if it doesn’t put too much strain on any part of your body), hiking with friends/family members…the possibilities are endless! Just make sure whatever exercise method(s) you choose aren’t too risky for someone recovering from a fracture before trying them out yourself!
The point is: You need rest when healing from such an injury because putting strain on muscles could cause further damage over time; however by keeping up some form of activity every day without overdoing it (which would lead back down into bad habits). This ensures better recovery times overall without slowing progress too much at first.
We don’t want to scare you, but it’s important that you understand the risks of returning to exercise too soon after a break. The best way to do this is by making sure that your doctor and physical therapist are involved in getting you back to the gym safely. They can help you make a plan for getting back into exercise safely and effectively, so there are no surprises along the way!
