Bounce Back Stronger: What to Do When Injury or Illness Pauses Your Fitness Journey

Greetings Empowered People!

It always seems like just when you’re hitting your stride in your fitness routine, something happens—you get sick, sore, or injured. This is not uncommon, and there are scientific and behavioral reasons behind it. When you’re pushing yourself physically, you’re putting stress on your body, which can lead to breakdowns if not balanced with proper recovery. The immune system can also weaken from overexertion, making you more vulnerable to illness.

At the start of a new routine, your motivation is high, but your body might not be fully adapted yet. Many people tend to go all-in, working harder than their bodies can handle without sufficient rest. This can lead to fatigue, soreness, or even injury. Similarly, the immune system may be temporarily suppressed due to the physical stress, making you more susceptible to sickness.

This is a good reminder that recovery is just as important as your workout sessions.

You know habit maintenance is key, but how do you maintain when you’re injured or sick? It’s crucial to listen to your body, but that doesn’t mean you have to abandon all your fitness habits. Here are some strategies to keep your momentum:

• Focus on What You Can Control: If you’re sick or injured, focus on nutrition, hydration, and sleep. Maintaining healthy habits in these areas can support your recovery and keep you feeling positive.
• Modify, Don’t Stop: Depending on the injury or illness, you might be able to continue with low-impact activities. If you have a leg injury, for example, try upper-body or core exercises. If you’re sick, gentle yoga or stretching might be appropriate, as long as you don’t overdo it.
• Mindset Matters: Use this time to work on mental fitness. Meditation, breathwork, or visualizing your goals can help you stay in a positive mindset. As noted in the Nourishing Mindset Workbook, reflecting on your goals and barriers is key to maintaining motivation, even when you can’t be as active​.

If the injury is localized, such as a strained shoulder or a twisted ankle, it’s often possible to work around it. You can adjust your workouts to avoid aggravating the injury. For instance:

• A shoulder injury might still allow for leg or core exercises.
• A leg injury could mean focusing on upper body strength or flexibility.

However, this is a good time to prioritize healing. Your fitness journey is a marathon, not a sprint. Giving your body the rest it needs to heal fully will prevent further, more serious setbacks.

It’s important to know who to turn to when you’re unsure about your condition. For diagnosis or treatment of injuries and illnesses, always consult a healthcare professional—your doctor or another members of your health care team like a physical therapist. While health coaches and yoga teachers can offer helpful advice on general health or modifications, diagnosing an injury is outside their scope.

If you’re unsure whether you’re dealing with simple soreness or something more serious, a doctor or physiotherapist can give you a clear answer and guide you on next steps.

Knowing the difference between typical soreness and a more serious injury is essential:

• Soreness: This tends to come on 24-48 hours after a workout (Delayed Onset Muscle Soreness – DOMS) and feels like a dull, widespread ache. It usually improves with movement, stretching, or light activity.
• Injury: Injuries are often more intense and can involve sharp pain, swelling, bruising, or reduced mobility. Pain that worsens with activity or doesn’t subside after a few days should be checked by a professional.

1. RICE Method: Rest, Ice, Compression, and Elevation are key for managing inflammation from both injuries and intense soreness.
2. CBD and Anti-Inflammatories: Some people find relief using CBD products for muscle soreness, while over-the-counter anti-inflammatory medications like ibuprofen can help manage pain and swelling.
3. Massage and Foam Rolling: These techniques can reduce muscle tightness and improve circulation, helping you recover faster.
4. Motion is the Lotion: When you’re sore after a workout, gentle movement—like walking, stretching, or light yoga—can work wonders for relieving that achy feeling. Moving increases blood flow to the muscles, delivering oxygen and nutrients that support muscle recovery while flushing out metabolic waste that can contribute to soreness. It may feel counterintuitive to get moving when you’re sore, but a little low-intensity exercise often reduces stiffness, improves range of motion, and makes you feel better overall.

Soreness Doesn’t Equal Success: Despite the common belief that soreness equals a good workout, soreness isn’t a reliable measure of workout intensity or effectiveness. Soreness, or Delayed Onset Muscle Soreness (DOMS), is primarily a response to new or eccentric movements that cause tiny tears in muscle fibers, not necessarily a reflection of workout quality or progression. Over time, as your body adapts to your workout routine, soreness should naturally decrease—even as you’re getting stronger and fitter.

A Sign of Recovery? Not Quite: Likewise, soreness is not an indicator that you’re ready to train hard again. Your body might still be recovering even if you feel little to no soreness. Prioritizing recovery practices like adequate sleep, balanced nutrition, and hydration will give you a more accurate sense of how well your body is bouncing back and preparing for your next workout.

Injury or illness on your fitness journey can be frustrating, but it’s not the end of the road. By listening to your body, seeking appropriate medical advice, and focusing on what you can control, you’ll come back stronger. The key is to approach your health holistically—taking care of your mental, physical, and emotional well-being even when you can’t train at full capacity.

As always, persevere and adapt, remembering that rest and recovery are essential parts of any fitness journey. When setbacks happen, it’s an opportunity to shift focus, but that doesn’t mean “full-on Netflix and chill” is the solution. Instead, think of this time as a chance to nurture other aspects of your health, like optimizing your nutrition, improving sleep quality, or practicing mindfulness and stress management. These focus shifts keep you engaged in your wellness goals, helping you stay on track mentally and physically while giving your body the restorative time it needs to heal and come back stronger.

Just keep swimming,
Coach Christine