Getting back to the fitness routine you love after an injury

Often, we are motivated towards a fitness routine we enjoy, be it the daily ritual at the gym or yoga studio, the weekly scuttle around the tennis court, or even a guilt-driven run around the block.

Time and time again, we struggle with sustaining this consistency due to our enslavement to work, personal commitments, or a new/old injury.

It gets frustrating seeing how far we’ve progressed, only to regress on our fitness goals.

Common mistakes that we all make after an injury






  1. Wait and see
    It is not uncommon to feel the occasional strain or niggle, but when these symptoms increases in persistence and intensity, seeing a physiotherapist 2-7 days after may be the difference between sitting out for weeks and months.
  2. Too much too soon
    There’s always the temptation of going heavy to make up for lost time, picking up where you left off. The key is to go slow, treading lightly with how hard you push yourself as the area will be significantly weaker than it was prior to the injury.
  3. Too little too late
    Excessive rest from injury may result in repair tissues stiffening up, creating mobility issues manifested in increased difficulty whilst performing activities that used to be easy. An awkward form may develop, predisposing you to an entirely different injury.
  4. A bit of a stretch
    Performing the wrong stretches before and after physical activity, or not at all. Having strength without flexibility may be paralleled to having speed without direction. Dynamic stretches would be ideal prior to physical activity, saving the nice and slow static stretch for the end.

Remember that Motion is lotion. Try these stretches before your work-out!

Dynamic Stretch
#01 Forward and backward shoulder rotations; #2 Leg swings

  • 2 sets of 10 repetitions per exercise
  • Gradually increase range of movement as tolerated

Once you’re done with your work out, take it easy and hold…

Static Stretch
#3 Standing hamstring stretch; #4 Cross-arm stretch

  • 2 sets of 30 seconds holds
  • Maintain a gentle stretch and progress as able.
  • Be careful not to push past your limits of discomfort.

Just because a muscle feels ‘tight’, that doesn’t mean that it needs lengthening. If you are uncertain and in doubt, we’re here to help. Make a booking with us to understand your body better.

Written by Benjamin Tan, Physiotherapist, In Touch Physiotherapy, Singapore

Find out more:
Q&A with Physiotherapist Benjamin Tan

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