When you first start exercising, or at least exercising more regularly to where there’s a consistent routine, you’re going to be at risk of getting into an injury. That’s totally okay! It happens; basically, everyone (athletes included) who exercises on a regular basis will get to this point. 

Needless to say, it’s like a punch to the gut; you feel bad that you’re not being active. You’re mad at yourself for making a mistake somewhere where this actually had to happen to you. Overall, none of this is ideal, right?

But the thing is, you can’t worry about it, you can’t be mad at yourself, and you need to give yourself a chance to relax. That’s basically the only way to bounce back up. So, with all of that said, here’s exactly what you need to know and what you need to do when getting your first-ever exercise-related injury!

It All Starts with Recognizing the Signs of an Injury

Alright, so for starters, let's talk about recognizing an injury. Not every ache and pain means you've done something terrible. There's a difference between the soreness from a good workout and the pain from an injury. Soreness usually kicks in a day or two after exercising and is more of a dull ache. Injuries, on the other hand, can be sharp, persistent, and sometimes even immediate. If you feel a sudden, intense pain or if something just doesn’t feel right, it’s time to pay attention. So, what happens if you’re at the gym when this happens? Usually, you can talk to staff, and they might be able to give you recommendations, especially if you have a personal trainer (but of course, you still may need to see a doctor).

Don’t Panic, But Take It Seriously

It's easy to freak out when you think you've hurt yourself. But panicking isn't going to help. Stay calm and assess the situation. How bad is the pain? Can you move the affected area? If it's just a minor tweak, some rest and ice might do the trick. But if you can’t put weight on it, if it's swollen, or if you’re in a lot of pain, it’s a good idea to see a doctor. Just try and remember, it’s always better to be safe than sorry.

Rest Is Not the Enemy

By all means, please listen to this one! For a lot of beginners, the idea of taking a break feels like giving up. You've just started getting into the groove of things, and now you have to stop? But rest is crucial. Your body needs time to heal, and pushing through the pain will only make things worse. So, with that all said, you need to think of rest as a strategic retreat. You're not giving up; you're gearing up for a stronger comeback. If you are still inclined to work out, you might be able to (to a certain degree).

For example, if you have a leg, knee, or ankle injury than you can sit down and instead do some air punches. It’s still cardio and you’re still going to sweat up a storm. If it’s your whole body, then why not brain exercises? Yes, you read that right, if you can’t exercise your body, might as well work on the brain, right?

Basically, just learn a language or even play fun puzzle games like Mahjong or any puzzle game that teases the mind. Basically, don’t see rest as the enemy; just work out some other area of your body so you don’t feel like you’re wasting time or slowing down.

Listen to Your Body

This might sound like a cliché, but it’s crucial. Basically, this goes with what was said above. Your body has a way of telling you when something's wrong. Ignoring the signals can lead to more serious issues down the line. If you’re feeling pain, don’t just power through it. But overall, just be sure to pay attention to what your body is saying and act accordingly. As you’ve already guessed, pain is a warning sign, not a challenge.

Modify, Don’t Quit

Alright, so this was briefly mentioned above when stating you should rest, but this by far, deserves to have its own little section, too. Just because you're injured doesn't mean you have to stop exercising altogether. 

So, depending on your injury, you can often find ways to modify your workouts. If you’ve hurt your leg, focus on upper body exercises. If your shoulder’s the problem, stick to lower-body workouts. With that all said, the key is to stay active without aggravating your injury. Always consult with a professional to ensure your modifications are safe.

Embrace the Mental Challenge

Yes, by all means, this is far easier said than done; that’s 100% true. But regardless, an injury can be just as challenging mentally as it is physically. It’s frustrating to be sidelined, especially when you’re motivated to reach your fitness goals. 

But this is an opportunity to practice patience and resilience. Use this time to focus on other aspects of your well-being. Meditate, work on your nutrition, or dive into a good book. Your mental strength will play a huge role in your recovery.

Patience is a Virtue

Healing takes time. Yes, it's not what you want to hear, but patience is key. However, rushing back into your routine before you're fully healed can set you back even further. Again, this was already mentioned, which is why you should focus on other workouts like exercising your brain. It’s better to take a few weeks off now than to be out for months because you didn’t give yourself enough time to recover. Trust the process and give your body the time it needs.

Stay Positive and Keep Moving Forward

Needless to say, an injury might feel like a major setback, but it doesn’t have to derail your fitness journey. It’s far easier said than done, but you need to stay positive and focus on what you can do rather than what you can’t. Every setback is a setup for a comeback, right? Use this time to learn more about your body and how to prevent future injuries. When you do get back to your routine, you’ll be stronger and wiser for it.