Ready to Exercise again, but not sure when is safe? Here’s Sally’s practical guide:

We’ve all been there. Whether it’s from an injury, illness, or just a break from your routine, you’ve had to take some time off exercise. Now you’re feeling good and ready to get back into it. But when is the right time to jump back in without making things worse? The truth is there’s no rush.

The general rule is to wait until you’ve been symptom-free for at least two weeks. That’s two weeks without any pain, discomfort, or fatigue. Once you’ve hit that milestone, you can start to ease back into the activities that caused you to take a break in the first place. However, don’t rush! Starting too soon can set you back, and no one wants to go through that again.

Why Two Weeks? Understanding Neurological Integration.

When you get injured or sick, your body doesn’t just heal physically,it needs time to recalibrate neurologically. Your nervous system, muscles, and joints all work together to restore proper movement. This process is called neurological integration, and it’s essential for a full recovery.

Taking two weeks off allows your body to go through this process. It gives time for the nerves, muscles, and joints to reconnect and fully heal. If you don’t give your body enough time to reset, you risk jumping back into movement before your nervous system is fully ready, which can lead to injury or overcompensation.

If you get bored quickly and have that get up and go spirit, then restraining from exercise for 2 weeks can be very drawn out. It’s tempting, right? You’re feeling better, your energy’s up, and you’re eager to get back at it. But if you push yourself too soon, you could easily find yourself in the same position as before, dealing with pain, frustration, or worse a longer recovery time.

Your body is a complex system, and rushing back before it’s ready puts it out of balance. Pushing too hard without giving your nervous system enough time to reset can cause you to move in ways that aggravate the original issue or create new ones.

How to Gradually Return to Exercise.

Two important reminders, the key is to take it slow and listen to your body and speak to Sally who can advise you further. Here’s how you can approach it:

1. Start with light, low-impact activities and get back to day-day movements: Walk, stretch, or do mobility exercises to ease your body back into movement. These activities allow your nervous system to reactivate gently without overwhelming your body.
2. Pay attention to how your body responds: After each workout, check in with yourself. Are you feeling any discomfort, tension, or fatigue? That’s a signal from your nervous system that it might need more time. If you notice anything off, slow down and give yourself more recovery time.
3. Gradually increase intensity: Once you’re feeling good with light activity, you can slowly start to add more challenging exercises. But be gradual. Start with a little extra time or slightly more intense movements. Your nervous system needs time to adapt and rushing it can cause problems.
4. Don’t forget rest: Even if you’re feeling good, your body still needs recovery. Think of rest as a form of exercise. Hydrate yourself and get plenty of sleep, to support your nervous system in the healing process.

If you don’t wait to recover, it will cost you! Not only time, but more osteopathic sessions and frustration.

If you don’t give your body the full two weeks of recovery, you risk jumping back into the same movement patterns that caused the issue in the first place. Without allowing time for full integration, you might not just reinjure yourself, but you could create new imbalances in your body. It’s frustrating to hold off, but skipping this step can lead to more setbacks and a longer recovery.

Overall, the road to getting back to exercise doesn’t have to be hard. Simply follow the two-week rule and give yourself the time to fully heal before you begin reintroducing more intense activity. Trust the process. When you listen to your body, gradually increase your workouts, and focus on proper recovery, you set yourself up for long-term success.

Book: www.sallymorris-osteomuscularneuro.com