Returning to Exercise Safely After Injury or Inactivity: Your Physiotherapist’s Guide
- tim86161
- Aug 1
- 3 min read
Updated: Oct 10
At Body Fit Physiotherapy, we often see clients who are keen to return to exercise after a period of injury or inactivity. While it’s great to be motivated, jumping back into your old routine too quickly can increase your risk of reinjury. Whether you've had a break due to injury, illness, or life circumstances, it’s essential to return to exercise gradually, intentionally, and with a solid plan.
This article (and our video guide here) will walk you through how to restart exercise safely, rebuild your fitness, and avoid common pitfalls—all from a physiotherapist’s perspective.
🔍 Why Planning Your Return Matters
Periods of inactivity can lead to:
Deconditioning (loss of strength, endurance, and mobility)
Muscle imbalances
Increased injury risk due to reduced joint control and flexibility
Without a structured approach, pushing too hard too soon can result in setbacks, frustration, and further injury. That’s where we step in.
🧠 Step 1: Get Expert Advice
If you've been injured, recovering from surgery, or managing a chronic condition, consult a physiotherapist before restarting. At Body Fit, we assess:
Injury history
Movement mechanics
Fitness levels
Specific goals
This helps us create a tailored return-to-exercise plan, not a one-size-fits-all program.
🎯 Step 2: Set Realistic, Specific Goals
Instead of aiming to "get fit fast," think:
"I want to walk 30 minutes pain-free."
"I want to complete 3 strength sessions per week without aggravation."
These SMART goals (Specific, Measurable, Achievable, Relevant, Timely) help keep expectations realistic while building momentum.
🏃♂️ Step 3: Choose the Right Type of Exercise
Start with low-impact, joint-friendly options, especially if you’ve been inactive for weeks or months:
Walking
Cycling
Swimming
Pilates or clinical exercise sessions
Resistance bands or bodyweight training
Avoid high-intensity or ballistic activities (like HIIT, sprinting, heavy lifting) until your baseline strength and control return.
🔥 Step 4: Warm-Up and Cool Down
A proper dynamic warm-up increases blood flow, loosens stiff joints, and primes your nervous system. Post-exercise, include gentle cool-down movements and stretching to reduce soreness and promote flexibility.
🧘 Try foam rolling, quad/hamstring stretches, or deep breathing techniques to reset your system.
🧏 Step 5: Listen to Your Body – Not Just the Numbers
Soreness can be normal, especially when restarting—but sharp pain or swelling is not. Symptoms to watch:
Pain that lasts >48 hours
Joint swelling
Limping or altered gait
Sleep disruption due to discomfort
We encourage our clients to use a Rate of Perceived Exertion (RPE) scale to monitor intensity and adjust sessions accordingly.
📈 Step 6: Progress Gradually
Start with:
Shorter durations (10–20 minutes)
Lower intensity (light to moderate)
2–3 sessions/week, then build
Add volume or intensity gradually—no more than a 10% increase per week. This applies to time, reps, load, or even number of sessions.
💪 Step 7: Add Strength and Mobility Work
Don't rely on cardio alone. Incorporate:
Strength training (2x/week minimum)
Stretching and mobility exercises
Core and glute activation
This builds resilience in joints and muscles, especially after an injury like ankle sprains, ACL tears, or back pain.
🥗 Step 8: Support Your Recovery
Recovery isn’t just about rest—it's about fuelling your body and creating an environment for tissue repair.
Eat nutrient-dense foods with protein, omega-3s, and antioxidants
Stay hydrated before, during, and after exercise
Aim for 7–9 hours of quality sleep
Recovery strategies like massage, stretching, and gentle mobility work (as demonstrated in our video) can also help prevent stiffness and enhance circulation.
🧠 Step 9: Stay Consistent but Flexible
The goal is to make exercise a habit, but not at the cost of pain or burnout. If you miss a day or two, don’t stress—just pick up where you left off.
📝 Track your progress to stay motivated and informed:
Weekly goals
Symptom tracking
Exercise logs
🎥 Watch: Returning to Exercise Safely – Our Physiotherapy Guide
✅ Final Thoughts: Everyone’s Comeback is Unique
You don’t need to return to where you were on Day 1. The focus should be on safe, sustainable progress that rebuilds your strength, fitness, and confidence.
If you're unsure how to start or feel nervous about re-injury, our team at Body Fit Physiotherapy is here to help you build the best possible return-to-exercise plan.
📞 Book a Consultation
Start your recovery and return to movement the right way.
📅 Book online or call us to speak to one of our physiotherapists.
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