Getting back to the things you enjoy
Nicola Tik
Maybe it is a Saturday football game, a long walk with a friend or simply lifting your child without thinking twice. When something hurts, it is common to step back from the things you love. Now that your pain has settled, you can start stepping back in.
After pain, many people feel unsure about moving freely again. You might find yourself avoiding certain positions or holding back without meaning to. This is a natural response, and it usually eases as your confidence grows.
Pain that has settled is a good sign your body has recovered well. Gentle, gradual movement helps your body and your confidence catch up with each other.
Think about the activity you want to get back to, then find a smaller version of it. A 20 minute walk before a two hour hike. A gentle swim before a full session. A few holes of golf before a full round.
Notice how you feel during it, and the next day. If you feel fine, you could try a little more next time.
A few minutes of gentle movement before activity can help your body feel ready. Marching on the spot, shoulder rolls and gentle side bends all work well. If you would like to try a guided stretch, VIDA has a short video you can follow at your own pace.
Some days will feel easier than others. Feeling a bit stiff or achy after a new activity does not mean your pain is back. It is often just your body adjusting to something new, and it tends to settle within a day or two.