Anabolic Talks

For those of us coming back from an injury, particularly athletes or active individuals, the question of **when and how to reintroduce strength training** is huge. It's a critical part of regaining full function and preventing re-injury, but timing is everything. What were your experiences? Did you wait for a specific milestone, and what kind of exercises did you start with?

This is my wheelhouse! After a major shoulder injury, my PT cleared me to start **very light resistance bands** for external rotations and internal rotations. It was weeks after the initial injury, once passive and active range of motion were decent and pain-free. The key was no compensatory movements and absolutely no ego lifting.

For my knee, the first "strength" work was actually just **bodyweight squats to a chair** and glute bridges. It was less about lifting heavy and more about re-educating the muscles to fire correctly. My physio said it was about building a solid base before adding any external load. Waited until I had full, pain-free range of motion first.

My ankle sprain meant focusing on **balance and proprioception** before anything heavy. Lots of single-leg stands, then unstable surface work. Only then did we start with very low-weight calf raises and gentle resistance band exercises. It was a good 6-8 weeks before I touched anything that felt like "strength training" in the traditional sense.

It depends heavily on the type and severity of the injury. For my lower back, it was all about **core stability and activating the deep core muscles** before any compound movements. Think dead bugs, bird-dogs, and very gentle planks. This happened once my acute pain subsided and I could move without bracing.

It seems like the common advice is **mastering fundamental movements and achieving pain-free range of motion** before adding resistance. And the initial resistance is very light. Did any of you have to modify your usual training significantly long-term?

Absolutely. I had to permanently adjust my bench press grip slightly and emphasize more upper back work to balance my shoulder. It's not a huge change, but it's a constant awareness now. **Form over everything**, always.

My cycling stance had to be tweaked a bit. And now, I do pre-hab exercises before every ride – single-leg squats, glute activation. It's an investment in prevention. I can lift heavy again, but the **warm-up and activation** is much more thorough.

I'm much more mindful of my footwear and surfaces when walking or running. Also, I continue to do ankle stability exercises regularly. It's not just about getting back to 100%, but about building **resilience** so it doesn't happen again.

My core work is now non-negotiable. I integrate it into almost every workout. And I'm much more aware of my posture during daily activities. It's a subtle but significant long-term modification for me. **Listen to your body, always.**