How to make the comeback stronger than the setback?

I’m writing this blog from a bed in the emergency room at a London hospital. I currently have an antibiotic IV drip in my arm, for a random and totally unexpected setback – an allergic reaction to a spider bite (I KNOW!) Somehow a little bite turned into a very painful and inflamed ankle, which resulted in lack of mobility, nausea and just generally a lot of discomfort in my leg.

So, as I lie here with my ankle elevated trying to stay calm, I thought I’d use my time well (helpful distraction to be honest!) and put together some helpful tips for anyone making a fitness comeback from a small health setback. And trust me, I understand the frustration!

Obviously, the following will completely depend on and vary based on what kind of setback, but hopefully these general pointers will help:

Go steady - Don’t rush back into things! If you’re like me, you get over excited as your health and physical state starts to pick up and you want to rush into exercising. All of a sudden you forget there was anything wrong with you. However, it’s advisable to go slow. When the body has been through an injury or mild – medium pain, it will not be operating at its peak strength, ability or capability. You will likely be feeling weak, and the energy stores in the body will be running on empty to low.

So, start with something gentle. Just walking. (Not to the gym necessarily!) If you’re a regular exerciser, it’s common to have the mindset ‘I need to make up for lost time,’ but just take your time. Focus on gentle walks, getting your balance back and just giving the body time to reset and start to move again. Once you feel your energy levels start to come back, and your body has been able to recover and readjust, you can start to introduce more variety and slowly add a little more intensity after a few weeks.

Flex & stretch – One thing that I can’t emphasize enough, is the importance of stretching and mobilising the body. Sitting around hospital waiting rooms in uncomfortable chairs, lying down or just sitting around more than normal can cause a lot of stiffness in the body. If you’ve had an injury or accident, it’s more than likely that other parts of the body start to over compensate for the injured side/part. I’ve been unable to put pressure on my right ankle as a result of this random spider bite, so the left side of my body has really had to over compensate, resulting in a lot of back ache. If you get up suddenly, after prolonged periods of sitting around, you’re at risk of pulling something and causing more unintentional pain or damage.

So, take the time to do some gentle stretches at home. And when you’re ready to ease yourself back into training, start with a warm up, and end with stretching to keep the body safe and injury free.

Go light! – I’ve been guilty of this in the past. Being so eager to get back into training, and feeling strong again, that you mentally push yourself to lift more weight. DON’T! Lighten the load, or start with bodyweight only exercises and let the body adjust to it again. Forget the ‘fitspiration’ mindset ‘no pain, no gain.’ Go light and stay pain free!

Nourish & hydrate – It sounds obvious, but even people who aren’t coming back from a setback, don’t drink enough water or eat enough good healthy food. Dehydration can have a seriously negative impact on the body, especially after an injury when the body is trying to heal. Being hydrated will also help to avoid muscle cramps before and after exercising. So, aim to drink 2-2.5 litres per day, and give the body time to hydrate.

Eat as healthily as possible - lots of fruit and vegetables, increase protein (fish or some chicken etc) which is essential for repair and recovery in the body, plenty of healthy carbohydrates (sweet potato or brown rice etc) to replenish energy stores, and consume healthy fats (salmon, avocado, nuts…) to help with brain function. I’d advise against drinking alcohol. This will dehydrate you, impact negatively any pain medication or antibiotics and may well have serious implications when mixed with prescribed medication. No ‘toasting’ to good health!!!!

Seek expert help – If you’ve suffered an injury or a fracture/break, I’d recommend speaking to a physio for a step-by-step plan to make sure you’re ready to exercise again. Once you get the green light, I’d recommend having a few sessions with a certified personal trainer or fitness coach at your home, or a local park, or a gym if you’re already a member. They can design a customised fitness program for you to do from the comfort of your home, with limited to zero equipment and explain what modifications can be made to movements, based on your fitness levels or ability.  

I help people who have been through trauma, or have low confidence as a result of a physical impediment, people who are experiencing stressful situations, or just want to feel stronger and happier, physically and mentally. If you’re looking to kickstart your fitness journey, feel free to get in touch with me. I’m on a mission to empower people to unleash their stronger, fitter and happier self. I’d love to help you!