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Returning to Pre-Injury Activity

As you recover from your injury and begin to be able to do more. Making a return to pre-injury activities is not only an important measure of your recovery, but can make a big difference in your overall rehabilitation, and quality of life. Of course, a return to normal activities should be progressive (i.e. involve a process of increasing intensity, duration and volume of activity over a period of time), and should be structured in a way that will avoid re-injury. Your ProActive Physiotherapist or Exercise Kinesiologist will be able to give you guidelines to help with your return to work, household activities and sport. However, for a successful return to these activities, you will have to remain positive, and be proactive.

 In most cases, a full return to pre-injury activities, with few modifications, can be made within 12 weeks of beginning your rehabilitation programme.

Returning to General Activities

Incidental exercise is exercise gained from participation in everyday activities. This type of exercise will go a long way to improving your fitness and overall function. Making sure that you keep up with as many activities as your injury allows, will increase the amount of incidental exercise that you are getting, therefore greatly improving your overall fitness and injury recovery.

Keep Up with As Much Housework as Possible

Keeping up with housework is a great way to keep your body moving, as well as helping to make you feel better within your own house. Initially, avoid tasks that make your injury worse. Work with your Exercise Kinesiologist / Physiotherapist on ways that you can modify your housework activities to help you through.

Walk

Walking is great overall functional exercise that can be enjoyable and energising. Walking is low impact and will not negatively affect most injuries.

Be Mindful of the Way You Move

Making sure that you are moving efficiently is an important way to avoid injury and save energy. Consult the “Movement – From the Gym to The Real World” section of this workbook, or talk to your Exercise Kinesiologist / Physiotherapist for some more information on this.

Keep Socialising

Just because you are injured and in pain does not mean that you shouldn’t keep going out with friends. Keeping in contact with friends is a good way to seek support, and it will also help you stay motivated to recover.

Have Fun!!!

It is important to keep doing the things that you enjoy the most as much as possible. Talk to your Exercise Kinesiologist / Physiotherapist to get an idea of the things that you should avoid, or other fun activities that will be safe for you to take up.

Think of this Experience as an Opportunity

In times of crisis people learn a lot about themselves. Take this time out to learn more about your body and how it works, as well as keeping yourself open to new activities and hobbies.

Returning To Work

The earlier you get back into your working routine the better. Not only will it help your physical recovery, but will also improve social interaction with work mates – being injured and off work can be a lonely experience. Maintaining your employment status will also help you stay in control of your life. If your injury means that you will need to start work in a different occupation, it is important that you decide early on what new job you want to do, and put the steps in place for this to happen.

Aim for an Early Return to Work

There are 2 steps to achieving this:

1. When you are not working, continue waking at the same time of the day as you would if you were working (i.e. don’t start getting lazy simply because you don’t have to go to work). This will help keep your body in sync with normal hours, helping your recovery and allowing your adjustment back into working hours to be a smooth one.
2. Speak with your employer about an early return to work. Until you are fully recovered this may involve modified tasks, but will help you to keep in your routine.

Plan your Return to Work

Plan your return to work using the worksheet provided. This will help you set specific goals and work to a realistic timeframe for returning to work. Your Exercise Kinesiologist or Physiotherapist can help with this.

Avoid Dangerous Activities

Some activities that you may have done in the past at work, may now aggravate your injury (e.g., if you have a back injury heavy lifting should be avoided). Discuss what aspects of your job are safe for you, and what aspects are not, with your Exercise Kinesiologist or Physiotherapist.  If needed, a meeting can be arranged with your employer, yourself, and your Exercise Kinesiologist / Physiotherapist to problem solve these issues.

Optimise your work / rest cycle to avoid re-injury or burnout

Sometimes returning to work can be tiring, and this in itself may lead to reduced concentration or fatigue resulting in re-injury or another injury. Consult the “Activities Pacing” section of this workbook, or talk to your Exercise Kinesiologist / Physiotherapist for some ideas.

Be Mindful of the Way You Move

Return To Sports

A return to any sport that you may play is usually the final step to occur in your rehab programme. A decision to return to your sport should be made in conjunction with your doctor, physiotherapist and coach.  Any return to your sport will be dependent on the nature of your injury, the nature of your sport and the level at which you play. Make sure you have professional clinical input into returning to any sport.

Return to Everyday Activities – My Plan of Action:

Date:(Week Beginning)	I have made the following improvements in building up to my usual activities:	My Goals for next Week:
(1st Week)
(2nd Week)
(3rd Week)
(4th Week)
(5th Week)
(6th Week)

 

Return to Work - My Plan of Action

Date: (Week Beginning)	Target Hours (To Work this Week)	My Work Goals for this Week:	My Work Activity Restrictions:
(1st Week Back)	Goals Achieved?
(2nd Week Back)	Goals Achieved?
(3rd Week Back)	Goals Achieved?
(4th Week Back)	Goals Achieved?
(5th Week Back)	Goals Achieved?
(6th Week Back)	Goals Achieved?