When you are an active person, an injury is bound to happen. There is simply no way around it. We all hate the moment when we feel something has gone terribly wrong and we can’t continue the workout as we used to. This is why it’s important to know how to get past a foot injury and return to your old routine without risking the injury reoccurring. So, let’s get right into it.
1. Mentally prepare yourself for getting back into it
The first part of a sports recovery isn’t even physical; it’s mental. It would be best if you separate a bit of time before actually going into the training session, thinking about what you did that got you injured in the first place. When the reasons are associated with training sessions, you should reflect on them to prevent them from happening again. Try to make a different (safer) approach to your routine. As daunting as it is to get over the initial period of being unable to work out, returning to it will require you to adjust your mindset. This way, you can stay positive yet responsible when you start training again. May every injury serve as a lesson to you.
2. Slow and steady
Let’s get one thing clear. With most injuries, you can return to your old training sessions after some time has passed. Your injuries have healed, and your body has readjusted to your routine again. After your foot heals, you shouldn’t immediately resume your previous activities. Otherwise, it will be a one-way ticket back to the doctor.
Generally, starting your training post-injury at 50% of your original routine is recommended. This will allow your body to get readjusted to working out again without overextending yourself. As time passes, you can start raising it by 10%-15% after every week of training. However, if some of your injuries reopen, you should stop immediately. If you feel rapid pain reoccurring, you know that you are working out too much and need to take it slower.
3. Skip out long and intensive sessions
If you were doing intensive cardio sessions before the injury, don’t feel the pressure to get back right where you left off. The reality of the situation is that you need time to heal. It’s unreasonable to think you can return to the same level immediately post-injury. You lose muscle and strength if you go for several weeks without working out. This is why doctors recommend that you take it easy after an injury. You must gradually retrain your body to handle workouts since it cannot withstand the full workout again.
As time goes by, you can start slowly intensifying the workout routine again.
Also, plan on doing lifting as part of your workout routine. You should be aware (although I assume you already are) that the weight of heavy objects influences the speed of your recovery. Generally, you shouldn’t even consider weight training after an injury (unless you want to go back to being in bed for several weeks). However, this does heavily depend on the type of weights that you are using. The lighter, the better.
4. Pain should not be ignored
The saying “no pain, no gain” isn’t exactly fitting in this situation. Pain is the best indicator that our body gives us that we are doing something wrong and need to stop immediately. If you have just recovered from an injury, feeling pain is a sign that you have not fully recovered. This is a thing that any doctor specializing in sports podiatry will tell you.
The pain that you feel doesn’t need to be immediate, either. After a workout, if you experience constant pain or discomfort, you have overextended yourself. Then it’s time to take it down a notch.
5. Don’t forget warm up
Don’t forget to always separate some time for warming up. This can also be helpful as an indicator of whether you are ready for the upcoming workout. If you practice jogging on the stairs, going up and down and feel horrendous pain, then you will feel the pain when you go for the actual run. Ideally, your training session should look like this: Stretch, warm up, cool down, and start the actual training. Don’t neglect cool-downs; your body will need them now more than ever. Prepare for your training session by knowing exactly what you want to accomplish. You will be able to get the maximum efficiency out of your workouts without risking the injury reopening.
6. Your body knows best
You can read articles and talk to doctors, but your body knows best how much you can handle. That is why the most important tip of this article is to listen to your body. It will tell you when you are doing much more than it can handle. You know you have gone too far when you feel unnatural, intense pain. If you feel discomfort, you know you have gone too far. Experiment with different body parts and exercises to find out what works best for your body. If you feel pain doing the lifting, you are not ready to continue it; if you don’t feel discomfort while running, you are ready to run again. Take it slow and experiment with how much you can do without feeling pain or discomfort, and you are well on your way to a full recovery.
7. See a Specialist When in Doubt
Sometimes, the best decision you can make during recovery is to get an expert opinion. Foot injuries, especially recurring ones, often stem from biomechanical issues, improper footwear, or undiagnosed conditions. Consulting with a podiatrist can help identify underlying causes, tailor a recovery plan, and prevent future injuries. If you’re in Melbourne, Talaria Podiatrist of Thornbury provides comprehensive podiatric care, from assessment to rehabilitation, ensuring that every step you take is one toward full recovery.
8. Nutrition Plays a Bigger Role Than You Think
Food is fuel, but during recovery, it’s also medicine. Eating foods rich in calcium, vitamin D, and anti-inflammatory nutrients can support bone healing and reduce swelling. Omega-3 fatty acids (from salmon, walnuts, flaxseed), vitamin C (from citrus fruits), and zinc (from legumes and whole grains) can help rebuild tissues. Staying hydrated also helps joints and muscles recover more effectively.
9. Track Your Progress (and Celebrate Small Wins)
Recovery can feel slow, especially if you’re used to a high level of activity. Tracking your daily improvements—such as longer walks, less pain, or better flexibility—can keep your spirits high. Use a journal or app to note your exercises, pain level, and milestones. Celebrating small victories along the way makes a huge difference in staying motivated.
10. Choose Footwear That Heals, Not Hurts
One of the most overlooked parts of recovery is footwear. Wearing old, unsupportive shoes might re-aggravate the injury. Choose shoes with good arch support, cushioning, and shock absorption. For those with specific foot conditions, custom orthotics from a podiatrist can help realign your step and ease pressure where it’s needed most.
11. Try Cross-Training to Stay Active
While you’re easing back into your usual routine, consider activities that keep you fit without straining your injured foot. Swimming, upper-body strength training, or cycling with proper adjustments can maintain your cardiovascular health and overall strength while giving your foot the time it needs to recover fully.
Bonus Tip: Patience is a Superpower
Getting back in shape after an injury isn’t just about pushing through—it’s about listening, adapting, and honoring the healing process. The goal isn’t to go back to who you were before the injury—it’s to become stronger, wiser, and more in tune with your body.
That would be it for today. Hopefully, after reading this article, you can better grasp how you should approach coming back into training and working out after a foot injury. Till next time!
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