• Justin Nassra LMT

The Fastest Way To Returning To Exercise After Injury

Updated: Dec 15, 2019

If you’re reading this, then you’re probably itching to get back into the gym. But before you go and do something stupid and re-injure yourself or make your injury any worse than it needs to be, take a look at some of the tips I’ve put together about how to safely comeback from injury in an efficient manner.

The Journey back to your normal gym routine after an injury is never easy. Whether it’s as simple as a tweak to your back or hamstring or as complex as a herniated disc or ruptured tendon.

Give Your Body The Rest It Needs

If it HURTS don’t do it. That’s right it’s that SIMPLE. As a Licensed Massage Therapist and a Trainer, it sends chills down my spine and makes me want to give you the “are you f**Kin serious face” when someone tells me that something has hurt for the entire duration of their workout.

If it’s chronic don’t just assume it will get better on its own. Without the proper rest, you’re putting yourself in more harms way.

Start Slow

Remember SLOW PROGRESS IS STILL PROGRESS! You may feel ready to get back at it. DON’T DO IT! That does not mean your body is ready. From my own personal injury experience, the second I felt a couple of days of some pain or no pain and went back to

training, I ended up making my situation worse 100% of the time. My general rule of thumb is to go 60 days pain free.

By doing that you’re giving your body the adequate amount of rest. Starting back at a half pace or more will slowly reintroduce your body the correct stimulus (pain free) the exercise is supposed to provide.

Pain Speaks

If you feel pain or discomfort that means your body isn’t ready yet and you should probably stop. One of the most common ways athletes and exercise enthusiasts create more of issue for themselves is by ignoring the signals that the body is going them and “push through it”. Don’t be that person. Listen to the pain and knock it off.


Along this journey you may feel like you’re not getting anywhere. Your recovery process could last anywhere from a week to a year. Setting goals for every step of the way will show yourself that you are making progress especially when you start doubting the process.

Furthermore, I don’t care what any doctor has to say, there is NO exact timeline of how long your injury/recovery should last. They can only assume. Your body will recover at its own pace and allow you to get back to normality when its good and ready. PERIOD.

Justin Nassra LMT

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