Leading physiotherapists give their top tips on getting back on track physically and emotionally after injury

The team at London'sBoost Physiohave put together some of their top tips on how to get back on track after suffering an injury that stops you exercising regularly.

Injuries, are unfortunately an unavoidable part of exercise and sport participation, whether you are playing tennis regularly, a weekend or daily cyclist or training for a big event, like a triathlon, marathon or are working towards a training goal.

It is well known that people who exercise regularly start feeling low and tired after just one week of forced inactivity. Those who were in the best shape usually experience the greatest loss in fitness when they stop exercising, and they show the biggest negative mood symptoms.

Steven Berkman, of Boost Physio, says that one of the best ways to get back to physical and mental fitness after an injury is to see a physiotherapist as soon as you possibly can.

"It can be a big emotional comedown, especially if you are working towards a goal, everything is going well and you start to feel great, looking better, and feeling proud of what you have achieved and then you get an injury. That great exercise buzz disappears and it is easy to get despondent and even unmotivated to return to your training even as you begin to recover physically", says Steven.

"Working with a good physiotherapist who understands the psychological impact of your injury as well treating the physical impact can help you recover faster and regain your motivation".

Over 80% of injuries occur in training and a good physiotherapist should understand that serious amateur runners, triathletes and cyclists are extremely driven to achieve their goals and as a result often over train. Many will train through pain to ensure they stay on their training schedule, sometimes not realising they are injured. Amateur athletes are often fitting full on training programmes into their already busy lives, often not sleeping or resting enough and that is when injuries can occur that can derail you emotionally as well as physically.

The Boost team recommends the following steps to help you get back on track physically and psychologically after an injury.

Ask your physiotherapist or doctor about your injury and treatment options (NOT THE INTERNET) so you understand the healing process

Knowing what to expect will make it much easier to understand how long it will take to heal. It means you can make informed decisions about your rehab but only take advice from professionals. Your physiotherapist is usually your best source for advice because they understand your particular injury and situation.

Set goals

Discuss returning to your sport or training programme with your physio, discuss your goals and decide and set realistic time scales so you can look forward to returning to activity but also work in a plan to manage the inevitable set-backs.

Get back in the saddle

The advice used to be that you rest, rest and rest. Now many are recommending that you take up some form of exercise as soon as you can. Not only will this help with your mood but it can help with rehabilitation if you take the advice of a good physio who will guide you as to what you can do as part of your therapy and when you can safely start training again.

Manage fear of re-injury

Many people are scared of re-injuring themselves. Your physiotherapist will show you how to pace yourself, advise you on when to stop and when to keep going. Loading of tissue can help stimulate healing, the key is to find the right level for you and your injury. Learn to pace yourself and to understand that a flare up of your injury is not a permanent set back.

Be active in your healing

Do as much as you can at home, ask your physio to show you how to tape your injury between sessions, how to massage yourself and for a programme that you can do yourself at home or in the gym. One of our clinics is in the Virgin Active Gym in Cricklewood where many of our patients have sessions in the gym with our physiotherapists as part of their rehab.

Ask for help and support

Many people find that exercise helps enormously with mental health issues, and often struggle when injury forces them to stop. If being unable to exercise is affecting your mental health do not keep it to yourself. It is important to talk to friends, relatives and your GP if you find your mental health suffering.

"A good physio will understand and if you do suffer from mental health issues make sure they understand your situation and know that injuries can have a huge impact psychologically. They will help keep you focussed on your rehabilitation and help you set emotional as well as physical goals as part of your recovery programme", says Steven.

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www.boostphysio.com

For further information, please contact: Caroline Ratnercaroline@carolinecomms.com020 8209 0120

About Boost Physio

Boost Physio is one of London's leading physiotherapy practices. With four clinics in North London, at East Finchley, Hendon, Hampstead and one at the Virgin Active Gym in Cricklewood, Boost Physio physiotherapists helps clients with a wide range of physical issues.

The Boost Physio team are all Chartered Physiotherapists who are also trained in our unique Boost Physio method of physiotherapy.

Boost Physio works with many of London's leading surgeons and doctors and the practice is recognised by all major health insurers.