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Tuesday, November 11, 2014

How to Start Exercising Again After an Injury

Athletes and regular exercisers are prone to recurring injuries. But once the pain subsides, you can go back to exercising, right? Not so fast... follow these tips:

Follow the 10% Rule

Instead of going from 0 to 100, which is a common way to reinjure yourself, increase your activity by 10% each week. Pick a place you're comfortable starting and increase the distance, intensity, weight lifted or time of exercise by 10% each week until you're back to your normal routine.

Work Out Different Muscles

Overuse injuries are very common, but maintaining muscle balance across the joint helps to keep these injuries at bay. So for example, to protect and strengthen your ACL, lift weights with both your quads and your hamstrings.

Make Sure You're Eating Right

Don't take a break from good eating habits while you're injured. Make sure you're getting all the nutrients you need to sustain your workout again. And don't forget to stay hydrated!

Stay Positive

An injury may impede your progress to your goals, and that can get you down. But no matter your fitness level, it's important to stay positive and keep going.

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