Preventing Injuries When Returning to Exercise
Your Body Deserves a Gentle Return to Movement
New Year’s resolution kicking in? Spring weather calling you outdoors? Getting back into exercise after a break is exciting – but it’s also when most injuries happen. The good news? Most exercise-related injuries are completely preventable.
At Milton Physiotherapy, we see the same pattern every year: enthusiastic people diving back into fitness too quickly, then spending months in recovery. Here’s how to avoid becoming a statistic.
What's Really Going On?
When you take time off exercise, your body adapts quickly. Within just two weeks, you start losing cardiovascular fitness. After a month, muscle strength begins to decline. Your joints become less mobile, and your movement patterns can become rusty.
The problem isn’t taking a break—it’s coming back like nothing changed. Your mind remembers what you used to do, but your body needs time to catch up.
Common comeback mistakes include:
- Jumping back to your previous intensity immediately
- Ignoring stiffness or minor aches (“I’ll work through it”)
- Neglecting warm-ups because you “don’t have time”
- Focusing only on cardio and forgetting about strength
or flexibility - Training hard every day to “make up for lost time”
What You Can Do at Home
Smart comeback strategies that actually work:
- Start at 50% intensity for the first two weeks—yes, it feels easy, but your tendons and ligaments need time to adapt
- Prioritise movement quality over quantity—perfect your technique before adding load or speed
- Include mobility work in every session—even 5 minutes of dynamic stretching makes a difference
- Listen to your body and take rest days seriously—recovery is when your fitness actually improves
- Progress gradually—increase intensity or duration by no more than 10% each week
When It's Time to See a Physio
If you experience pain (not just muscle fatigue) during or after exercise, persistent stiffness, or if you’ve been sedentary for more than 3 months, a pre-exercise assessment can save you months
of frustration.
This is especially important if you’re over 40, returning after injury, or planning to take up a new sport.
How We Help at Milton Physiotherapy
We help active people return to exercise safely and efficiently. Our sports and exercise physiotherapists can assess your movement patterns, identify potential problem areas, and design a progressive return-to-exercise plan.
Consider starting with:
- Sports Injury assessment to identify risk factors
- Exercise Sessions with guided progression
- Musculoskeletal Physiotherapy to address any existing issues
- Exercise Prescription tailored to your goals and capacity
Final Word
The best exercise program is the one you can stick to long-term. By taking a smart, gradual approach to getting back into fitness, you’re investing in years of healthy, pain-free movement.
Ready to return to exercise safely in Milton or Brisbane’s inner west? Book your movement assessment today—let’s get you back to doing what you love, the right way.
