Personal Experience - Getting Back to Exercise After Injury or Illness
A break from exercise can feel small on paper and huge in real life.
I know this as a physician, and I know it as a patient. In late April, I broke my foot. For three months, I wore a boot. I broke it three weeks before my daughter’s wedding, which meant I walked down the aisle in that boot. It was not the accessory I had planned, and it really did not match my Mother of the Bride dress.
As an Integrative and Functional Medicine physician, I understand intellectually. I knew about healing timelines, inflammation, muscle loss, nervous system adaptation, and the importance of gradual return. My brain had the information.
My body, mood, and patience had a very different experience.
For months, most of my movement was limited to upper-body work and whatever I could safely do without aggravating the injury. I was grateful I could do something, but I also felt frustrated, restless, and at times, genuinely sad. Exercise is more than fitness. It is stress relief, identity, metabolism support, sleep support, and a way for many of us to feel like ourselves.
That experience gave me more empathy for anyone recovering from injury, surgery, illness, burnout, or a long life interruption. Starting again can feel awkward. It can feel discouraging. It can also be deeply hopeful.
This post is informational and not a substitute for medical care. If you are recovering from an injury, surgery, heart condition, neurologic issue, or ongoing pain, get guidance from your clinician or physical therapist before changing your activity level.
Start with the body you have today - Start Slow and Steady
One of the most common pitfalls when returning to exercise is the temptation to jump back in at full intensity. Remember that your body may need time to adjust, and starting slow is key to a sustainable comeback.
One of the hardest parts of getting back to exercise is the comparison.
We compare today’s body with the body that could walk farther, lift more, move faster, or recover more easily. That comparison may be understandable, but it does not help the healing body feel safe. We were in Colorado, and my husband had gotten me these really fancy hiking boots after I was cleared, just so I could walk on a path. It was very sweet, but I felt ridiculous limping for a long time and could barely walk for 20 minutes. I had also gained weight, which I kept thinking - how are people going to listen to me if I am not in shape?
After an injury or long break, the body has changed in very practical ways. Muscles may be weaker. Joints may feel stiff. Balance may be off. The injured area may feel guarded. I truly had to give myself grace and just do one step at a time.
Rebuild strength before chasing intensity
Begin with low-impact activities that you enjoy, such as walking, swimming, or gentle yoga. These exercises can help reacquaint your body with movement without overwhelming it. Gradually increase the duration and intensity of your workouts as your confidence and strength grow. I started with walking (not very fast). I am finally trying some walk/run activities on the treadmill, and I see light at the end of the tunnel.
Let this be a reset, not a punishment
Getting back to exercise after injury can stir up grief for what you used to do. It can also create a chance to build a wiser relationship with your body.
This season has taught me to warm up more consistently. It has taught me empathy for patients and friends who have had a period where they were unable to exercise or took a break. It has also given me more compassion for others who are moving through recovery quietly, without anyone seeing the effort it takes.
My broken foot was inconvenient, painful, and emotionally challenging. Walking down the aisle at my daughter’s wedding in a boot was not what I had pictured. Yet that experience also softened something in me. It reminded me how much movement means, how vulnerable it feels to lose it, and how powerful it is to earn it back one step at a time. When I exercise now, I am so grateful that I can. It has become more of a "get to" rather than a "have to".
Start where you are. Choose what is safe. Let small steps count. Your body is not asking for punishment. It is asking for a steady invitation back to movement. Live your life and just get back to it. Life is a marathon, not a sprint.
All material was gathered and researched through my amazing fellowship program, The Arizona Center for Integrative Medicine.
and
Comments