How to Recover From a Training Setback

training set back

Enduring a setback in the middle of training can be a frustrating experience for any athlete. It’s easy to invest hours of work to improve and then watch that progress disappear with an injury. Then there are work conflicts. Travel. There are a million reasons you might suffer a training setback.

After you’ve taken that step backward, it’s natural to feel disappointed. The first step to getting back on track is acknowledging where you are, and how you got there. Then you can make a plan to move forward. The important thing is not to let yourself stay discouraged. Stay committed and ask for help. That’s the quickest way to regain the progress you’ve made.

Focus on what you can do

If you’re recovering from an injury, there is a lot you can still physically accomplish. Focus on what you can do, not what you can’t. With this positive attitude, you’ll set yourself up to reach your long-term goals.

High-intensity workouts might not be an option, but there are other ways to stay active. Exercises like yoga, core work, and swimming can be safely practiced during recovery. Sticking to appropriate exercises protects your body from further injury and helps you get back to your normal training routine faster.

If you’re in a busy season at the office, maybe it’s time to rework your training schedule. A packed schedule doesn’t mean you have to cut out training altogether. Talk with a trainer or coach about actionable steps you can take. You’ll want an improved plan that is more attainable for your lifestyle.

Don’t rush the recovery

This is a common mistake made by many athletes. Rushing back after an injury or getting over-excited about returning to training usually results in re-injury. You might be tempted to push yourself beyond your limits, but it’s crucial that you keep up with your rehab exercise and focus on getting enough sleep, eating right, stretching, and hydrating appropriately.

If it has been a few weeks since you’ve exercised, don’t go out and run several miles or try to max out at your highest level. Your body will likely fail, and you won’t be able to withstand the intense load. Start simple and make small, manageable changes over time. Coming out too strong risks injury and more downtime.

Lighten your load

Weight training is particularly tricky to resume after a break. If your setback resulted from a workout gone wrong, you shouldn’t hit the weights until your doctor, physical therapist, or trainer gives you the green light. Once you’re cleared, you should start out with bodyweight movements and gradually transition into using light weights.

Here’s the trap: you’re going to want to rush back to your old routine. While that’s tempting, it’s always smarter to start slower. If you’ve taken a month off of training, remember that you’re likely going to be sore after your workout. It’s important to listen to your body and let your muscles recover as you work back up to your full potential.

At Accel, we understand that recovering from a training setback isn’t easy. That’s why our skilled trainers focus on one-on-one training to help you get back into your normal routine. We can provide the guidance you need to get back on track. Contact our team to create the best recovery program for you.