How to Get Back Into Exercise After Injury (Without Overthinking It or Making Things Worse)

Getting back into exercise sounds simple in theory.

But in reality, life gets busy. Work, kids, everything else that fills your day… and suddenly weeks or months have passed.

Then May hits, summer’s around the corner, and there’s that thought: “I really need to get back into it.” The problem is, your body doesn’t always feel the same as it used to. Things feel a bit harder. A bit tighter. Maybe even a bit uncertain. And knowing where to start? That’s often the hardest part.

Why it feels harder this time

One of the biggest things I see is people knowing exactly what they want to get back to… and starting there.

You used to run 10km, so you head out aiming for 5km or more.You used to cycle for 2 hours, so you aim for an hour.You used to lift heavier weights, so you go straight back to something that feels “reasonable.”

And sometimes it works… once or twice.

But then things start to creep in:

• hip or knee pain that wasn’t there before

• runs that feel exhausting rather than enjoyable

• recovery that takes days instead of hours

  
  

Or motivation drops off completely because it just feels too hard.For a lot of women, it’s not just about fitness either - it’s about confidence. Things like leaking, heaviness, or discomfort during exercise are really common. But they’re not something you just have to put up with.

The biggest mistakes I see getting back into exercise after injury

There are a few patterns that come up time and time again.

Starting at the end goal

Focusing on what you used to be able to do rather than where you are now.

Stopping completely because of pain

This is a big one. People feel something isn’t right, so they stop everything.But that often disrupts routine, fitness, and mental wellbeing more than it helps.

Thinking workouts need to be long to count

An hour-long session can feel like the only “proper” option.But when you’re coming back from injury or postnatal recovery, this often becomes what we call junk training - too much, too soon, and not sustainable.

What actually works instead

A much more effective approach is to break things down into smaller, manageable steps.

Instead of:“I want to run 10km again” Start with:“In a month, I want to comfortably run 2km.”

From there, build your week around simple, realistic building blocks:

• one steady run (zone 2)

• one interval session

• a couple of short strength sessions (even 15 minutes)

• a quick mobility routine (5–10 minutes)

  
  

It doesn’t need to be complicated. It just needs to be: short, meaningful, and enjoyable. The key is that everything still relates back to what you want to do. You don’t need to stop your sport completely -in fact, you shouldn’t.Everything can be adapted. Your training should still feel connected to your goal, not like something completely separate.

Where physiotherapy fits in

Sometimes you just need help getting over that first hurdle when you are getting back to exercise after injury.

That might be:

• pain that’s making you hesitant

• feeling unstable or unsure in certain movements

• not knowing what’s “safe” to push and what’s not

  
  

The aim isn’t always to wait until pain is completely gone before you start again. In many cases, it’s about learning how to manage it while you train.

That might mean:

• adjusting load or intensity

• changing range of movement

• improving stability

• tweaking technique (and no —-it doesn’t have to be perfect to start with)

  
  

Pain doesn’t automatically mean stop. It just means we need to understand it and work with it.

A simple way to sense-check your training

If something doesn’t feel quite right, ask yourself:

• Does reducing the weight help?

• Does slowing things down help?

• Does changing your range of movement help?

• Does adding more rest help?

• Does focusing on control or stability help?

  
  

And importantly:

• Does it hurt during? How much?

• Does it settle afterwards?

• Are you able to gradually do more without increasing pain?

  
  

As a rough guide:

• 0–3/10 = minimal

• 4–5/10 = acceptable

• 6+/10 = too much

  
  

Progress doesn’t mean zero pain - it means things are improving over time.

If you’re not sure where to start

Start with something that doesn’t feel intimidating.

That might be:

• a slightly longer walk than usual

• adding a bit of weight to your walk

• a few simple exercises in the kitchen while the kettle boils

  
  

It doesn’t need to be full-on. It just needs to be something you can stick to. Sustainable and enjoyable will always beat intense and inconsistent.

When to get support

If you’re:

• dealing with pain that’s not improving

• avoiding certain movements

• unsure what’s safe

• or stuck in a cycle of starting and stopping

  
  

That’s where physiotherapy can really help. Sometimes it’s just about having someone look at the full picture and give you a clear, simple plan to move forward.

If you’re ready to get back into exercise but want to do it in a way that actually works for your body, I can help you figure that out.

You can now book appointments online - making it easy to find a time that fits around your life and get started.

Physiotherapy in East Lothian | Pelvic Health | Postnatal Rehab | Return to Exercise

Bennett Fit Physiotherapy supports women and active individuals across East Lothian and surrounding areas, helping you return to exercise safely, confidently, and without unnecessary setbacks.