Listening to My Own Advice: Easing Back into the Gym Post Injury

About three weeks ago, I experienced one of those “did that just happen?” moments at the gym. I was stepping off the Captain’s Chair when I took a hard fall…all the way to the ground. It took me a second to realize what had just happened, but once I calmed down and evaluated the situation I found that I had a severe ankle sprain, and let me tell you—it wasn’t fun.

As a physical therapist, I preach the importance of listening to your body, distinguishing between safe and unsafe pain, and easing back into activity after an injury. This time, I had to take my own advice.

For the first couple of weeks, I prioritized rest and active recovery. I didn’t completely stop moving—because I am a firm believer that movement, done the right way, is medicine. I focused on gentle mobility exercises and active recovery techniques to keep my body moving without placing unnecessary stress on my injured ankle. That approach helped me maintain some level of activity and avoid the stiffness and deconditioning that often follow complete rest.

Now that I’m easing back into training, I’m very aware of two key things:

1. My ankle isn’t 100%. Even though it’s healing, I can’t push it like I could pre-injury.

2. My conditioning has taken a hit. After 2.5 weeks out, I’m not operating at full capacity, and that’s okay.

   
   

It’s been humbling, but also empowering, to practice what I preach. I’m being mindful of my pain threshold, paying attention to how my body responds, and recognizing when I need to pull back versus when I can safely push forward. There’s a difference between discomfort that’s part of rebuilding strength and the kind of pain that signals you’re overdoing it—and it’s critical to know the difference. I typically tell my patients that any pain greater than 3/10 (on a scale of 0-10), is your body’s way of telling you that you are about to push into that unsafe zone. 

This experience has reinforced something I often tell my patients: recovery isn’t about doing nothing; it’s about doing the right things. It’s about being patient, respecting your body’s timeline, and taking an active role in your healing process.

To anyone else navigating an injury, know that it’s okay to take a step back, recalibrate, and progress at a pace that works for you. Healing isn’t linear, but with the right mindset and approach, you’ll get there.

What’s your biggest takeaway from overcoming an injury? I’d love to hear about it in the comments! 👇