Getting Back Into Exercise Safely
by Admin
Returning to exercise after time off is one of the most common causes of foot and lower-limb injury we see in clinic. A structured plan makes all the difference.
Whether you're returning from injury, illness, or just a long break, the temptation is to pick up where you left off. Doing so often leads to overuse injuries that derail progress for weeks or months.
Start Lower Than You Think
Begin at around 50% of your previous training load and increase gradually — no more than 10% per week is a safe rule of thumb.
Mind Your Footwear
Old shoes lose their support over time. Check the tread and midsole compression — replacing tired shoes can prevent unnecessary strain.
Listen to Your Body
Mild muscle soreness is normal. Sharp pain, swelling, or pain that worsens during activity is a sign to back off and seek assessment.