How To Come Back After An Injury 0
in Fit on the Side Healthy Living

How To Come Back After An Injury

how to come back after an injury

How to come back after an injury. Having danced for most of my life, I’ve had the dis-pleasure of suffering a number of injuries. From a torn hamstring (which bothers me to this day), to broken toes which I never even knew were broken, to most recently, a torn calf muscle. I’ve managed to come back each time and the torn hamstring didn’t even slow me down for too long. I have, however, noticed that each time it’s harder to start again and not just from a physical point of view, but a mental one as well.

how to come back after an injury


Start slow. After you get the okay from your doctor or physio, it’s best to take it slow at first. By all means, do your workout, take your class or go for a run, but hold back just a bit. It’s okay to take it easy because you need to build up your strength and endurance. Most importantly, stick to your physiotherapy. While it might be tempting to just jump back in, there’s a reason why you have a program set up for you. There’s a very real science behind small movements and specific strength (or mobility) exercises.

Know how it happened. Some injuries just happen, while others are caused by overuse or poor technique. For example, I was walking across the street and suddenly felt a pop in my calf muscle. I didn’t slip, I didn’t jump and nothing out of the ordinary happened. My hamstring injury, on the other hand, happened while I was dancing, right in the middle of a dynamic movement. When you take a moment to understand why it happened then you have a much better chance for a full recovery and to prevent further injuries.

Self-assessment. You know your body best and you are sure to notice some differences in movement patterns following an injury. Take note of these because you’ll have to also focus on healing the muscles that were overcompensating while you were injured. You will probably have to consciously stretch them out to help re-balance your body, while you work on strengthening the opposite (aka injured) side of your body.

Push through it without pushing. While you might feel like you’ve gone right back to the beginning, know that you haven’t. While it will take some time to get your body back to its pre-injury conditioning, the power of muscle memory will keep them from completely forgetting your sport. This is your perfect opportunity to focus on the why if your injury happened due to poor technique. When you are regaining your strength, make sure that you are balancing out your muscles, working both sides of the body evenly and strengthening the small supporting muscles, not just the big powerful ones.

Don’t let it stop you.  For anyone who is very active, you already know that moving plays a huge part in keeping your stress levels under control and does wonders for your self-esteem. In fact, it’s often a big part of who you are. When an injury happens and you find yourself relegated to the couch, it’s important to recognize that you will go through an emotional roller coaster. Take this time to focus on everything you can do. During my recent calf injury I wasn’t able to walk very well, but I could stretch my other muscles, I could ride a stationary bike (on low resistance) and I could swim. While you should be resting, don’t stop moving altogether.

how to come back after an injury
Injuries suck but they do happen and if you are active then it’s likely that you will at some point get injured. Whether it’s a minor injury (like mine, I was only out for 2 weeks) or a major one, the key is to not let it get you down. Instead, try to focus on accepting it and moving forward because the ultimate goal is to come back and be better than before!

Have you ever had an injury that has sidelined you?

For more don’t forget to follow me on INSTAGRAM and BLOGLOVIN


images courtesy of DollarPhotoClub


Caroline has been dancing ballet and modern for most of her life. She has worked as an indoor rock climbing instructor, personal trainer and most recently, a top level, fully certified Pilates instructor teaching high profile athletes and Hollywood celebrities.

Latest posts by Caroline (see all)


    You Might Also Like

    How To Make Exercise A Habit

    5 Day Workout Plan Part 2

    How To Improve Your Posture

    Traveling With A Sensitive Stomach

    Diet And Fitness Tips You Need To Ignore

    How To Deal With Bloating

    Morning Stretches True North Fitness Guide

    How To Get A Shapely Butt

    September Ab Challenge Recap

    The Basics Of Hip Stretches

    5 Day Workout Plan Part 1

    How To Relieve Joint Pain

    Beginners Guide To Gym Equipment Part 1

    Fitness Terms You Should Know

    Working Out Diet And Your Period

    Get Fit While Watching TV

    Frequently Asked Fitness Questions

    How To Ease Sciatic Pain

    Cute Workout Gear For Every Body Shape

    Best Recipes For Food Sensitivities

    How To Be Healthy Without Trying

    Why Do We Focus On Weight

    When You Don’t Have Time To Workout

    How To Choose The Best Running Shoes

    Why Not Drinking Enough Water Can Make You Fat

    Best Warmup For Your Workout

    Top 10 Songs For The Gym

    My Gym Bag Essentials

    Sports Drinks VS Water

    The Truth About Protein Shakes

    Exercise And Your Skin

    Natural Energy Drinks

    Should I Use A Heart Rate Monitor

    Best Exercises If You Do Manual Labour

    Stretching Mistakes You Might Be Making

    What To Eat Before A Party

    How To Get Your Diet Back On Track

    6 Tips To Stop Bloating

    Must Do Morning Stretches

    Best Gifts For The Fitness Lover

    Which Style Of Yoga Is Best For You

    How Important Is A Warmup

    How To Maintain Weight Loss

    Shoulder Stretches

    Ballet Inspired Leg Workout

    6 Best Exercises For Runners

    How To Feel Good About Your Body

    High Impact VS Low Impact

    How To Increase Your Bust Size

    Is Running Bad For Your Knees

    5 Best Abdominal Exercises

    Are you Over Exercising

    Hit The Gym In Style

    How To Detox Your Body Naturally

    Best Stretches For Runners

    What Is Your Perfect Workout

    Yoga VS Pilates Which One Is For You

    Why Should You Meditate

    5 Cardio Myths Debunked

    Treadmill Running Charts

    Muscle Imbalance And Knee Pain

    Health Fitness And My Thyroid

    7 Times It Is Okay To Skip A Workout

    How To Increase Flexibility

    7 Healthy Morning Habits for Looking And Feeling Your Best

    When To Listen To Your Body

    How Breathing Can Improve Your Workout

    How To Boost Your Metabolism

    How To Choose A Personal Trainer

    Ultimate Weight Loss Guide

    Should You Exercise When You Are Sick

    All About Your Knees

    September Ab Challenge Week Three

    How To Cut 500 Calories A Day Without Exercise

    Best Exercises For a Toned Back

    Caffeine And Working Out

    Tips On Getting And Staying Fit In 2016

    Free Weights VS Machines

    Is being thin enough

    How To Make A Short Workout Count

    Working Out After 40

    Your Must Do Morning Workout

    A Beginners Guide To Gym Equipment Part 2

    Pocket Fitness Guides

    The Truth About Abs

    How To Have Energy After Lunch

    What You Should Know About Fitness

    How To Actually Lose Weight

    Cold Weather And Muscle Pain

    Lean Greens Review

    How To Buy The Best Running Shoes

    What To Look For In A Smoothie

    Your Summer Fitness Guide

    5 Daily Habits That Hurt Your Health

    How To Easily Get Fit And Healthy

    Best Travel Workout

    Can Food Really Burn Fat

    20 Minute Workout From FitWise

    Why Should Women Lift Weights

    What Happens To Your Body When You Stop Exercising

    Running Outdoors in Winter

    Eat Carbs And Lose Weight

    Best Stretches For Relaxation

    How To Feel Confident About Your Diet

    Killer Foam Roller Ab Workout

    Do I Really Need To Workout

    How to Stick With Your Diet When No One Wants You To

    Muscle Pain VS Injury

    Everyone Can Learn To Love Exercise

    Muscle Imbalance And Back Pain

    A Fool Proof Easy Way To Lose Weight

    Best Stretches Pre And Post Swim

    Why Do I Need To Stretch My Calves

    How To Stay Healthy For The Holidays

    Why Is Exercise So Important

    European Travel Italy

    How To Start Running

    Summer Health And Beauty

    Why You Shouldn’t Weigh Yourself

    September Ab Challenge Week One

    How To Treat Sore Muscles

    How To Curb Emotional Eating

    How To Work With A Personal Trainer

    Why You Should Take A Dance Class Now

    Top 5 Fitness Posts of 2015

    How To Maximize Your Gym Time

    How To Increase Your Endurance

    Post Workout Beauty Hacks

    Why You Are Doing Your Ab Workout All Wrong

    September Ab Challenge Week Two

    Your Workout Motivation

    4 Ways To Turn Your Walk Into A Workout

    How To Know If You Are Exercising Too Much

    Best Exercises For A Desk Job

    How To Workout In The Morning

    Muscle Imbalances And Upper Body Pain

    How To Strengthen Your Bones

    How Much Weight Can You Lose In A Month

    How To Deal With Muscle Cramps

    All About Pilates

    FitWise Straight Talk About Getting Fit And Healthy

    Pros And Cons Of The Elliptical

    Best Low Impact Workouts

    Why Is Sitting Too Much So Bad

    How To Feel Confident When Working Out

    How To Keep Gym Clothes Fresh

    8 Ways To Learn To Love Running

    Theraband Workout

    How To Deal With A Bad Workout

    How To Buy Workout Clothes

    Tips For Getting Back To The Gym

    10 Easy Ways To Get More Fit

    How To Eat Healthy Without Trying

    Staying Fit When You Have No Time

    Best Stretches If You Sit At A Desk All Day

    Foot And Ankle Exercises

    What If I Hate The Gym

    Great Metabolism Myths

    How To Stay Healthy While Traveling

    How To Incorporate Pilates Into Everyday

    How To Incorporate Exercise Into Everyday

    Ultimate Foot Guide And How To Relieve Foot Pain

    Best Complimentary Activity For Your Workout.

    Succeed At Working Out

    Everything You Need To Be A Runner

    Run Better With These Easy Tips

    11 Most Common Workout Mistakes

    The Importance Of Stretching In Style

    How To Love Your Body

    Why You Are Not Losing Weight

    What To Eat Pre And Post Workout

    Get Fit The Easy Way

    Is Training Harder Better

    The Only Diet You Need Is Balance

    FitWise A Sneak Peek

    Toning VS Bulking Up

    October Fashion Beauty And Fitness Picks

    September Ab Challenge Week Four

    Why Your Workout Suddenly Feels Hard

    Best Headphones For Working Out

    Fitness Fanatics Shopping Guide

    Losing Weight In 2017

    What Is The Deal With All These Diets

    Best Foods To Give You Energy

    Stay Fit And Healthy For The Holidays

    What To Do When You Plateau

    Benefits Of Walking

    20 Minute Workout By FitWise

    Why You Need To Cool Down Post Workout

    What To Do Post Workout

    Your Guide To Killer Abs

    How To Become A Runner

    Wrist Exercises For Bloggers

    Urban Hiking The New Workout

    How To Keep Your Diet On Track

    Diet Foods To Avoid

    The Importance Of Cross Training

    Home Gym Must Haves

    Best Arm Exercises For Summer 2015

    Why What You Wear To The Gym Matters

    Why Exercise Is Good For Your Skin

    No Gym Arm Workout

    Fitness Myths Debunked

    At Home Quickstart Workout

    Best Exercises To Tone Your Glutes

    Ballet For Fitness: Is Back In Style

    Your At Home Workout Routine

    Killer Abs Ball Workout

    Losing Weight In Your 40s

    Is CrossFit Right For You

    How To Be A Better Athlete

    Foods That Reduce Stress

    Tips On Working Out In Summer Months

    How To Stay Healthy In Winter

    What Is Pilates

    5 Stretches To Do Before Bed

    Best Exercises If You Are On Your Feet All Day

    Underactive Thyroid And Weight Loss

    How To Wear Athleisure

    Can I Lose Weight And Still Eat Sweets

    Talk Fitness With An Expert

    How To Speed Up Weight Loss

    How To Alleviate Back Pain


    1. Great post! I’m still suffering from a cheerleading related back injury that happened 10 years ago. (It manages to flare up every once in awhile!) Sometimes it can be difficult to not let it get you down, but staying positive is so key! It’s amazing how our mental condition affects our physical one.

      1. It feels like the mental aspect is half the battle sometimes. After my calf tear I was really freaked out about taking a ballet class. Back injuries are awful I hear you!

    2. This is such a useful post.
      Thank you for sharing 🙂
      Kate xo

      1. My pleasure! I hope it helps.

    Comments are closed.

    By continuing to use the site, you agree to the use of cookies. more information

    The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.