How to come back from injury

HOW TO COME BACK FROM AN INJURY Fitness

MINOR Pain level (0-10): Less than 3 Descriptions: - Tightness - Bruise - Excess soreness NEXT

MAJOR Pain level (0-10): 4-8 Descriptions: - Pulled muscle - Tendon/ligament strain - (Any) sprain NEXT

SEVERE Pain level (0-10): 10 Descriptions: - Broken bone - Torn muscle - Severe illness NEXT

SHORT TIME OFF Minor injuries usally go away on their own. If you're just tight & sore - take a day or two off (depending on severity) and resume normal activity after that. NEXT

UP TO 1 WEEK OFF Pulls, strains, and other major injuries aren't going to go away in a few days, or on their own for that matter, but they do need rest. Take up to a full week off (or until it doesn't hurt when you're not doing anything). NEXT

THERAPY & REHAB Strength training exercises & injury specific stretches are going to be required here. Find a physical therapist (PT) and do some specific strengthing exercises for your injury. NEXT

SLOW RETURN When you get back to training, take it slow. For the first week, do 50% of what your supposed to. 2nd week, 75%, and 3rd week, begin normal training again. NEXT

THIS IS GUNNA BE A WHILE Coming back from a severe injury is simple... listen to your doctors. Breaks, tears, etc. are going to take months, maybe years. When you're cleared for activity - treat it like a 'major injury' and start from there.