When recovering from an injury, it is important to build a strong foundation of base level fitness before returning to your normal level of physical activity. Base level fitness refers to the level of fitness that a person has before beginning a new exercise program or returning to their regular level of activity after an injury or extended period of inactivity.

Building base level fitness is important for several reasons:

1. Reducing the risk of reinjury: By building a strong foundation of base level fitness, you can reduce the risk of reinjuring yourself when returning to physical activity. A gradual and progressive approach to building fitness can help your body adjust to the demands of exercise and build strength and endurance over time.

2. Improving overall health: Base level fitness is important for overall health and wellness. Regular physical activity can help reduce the risk of chronic diseases such as heart disease, diabetes, and obesity, and improve mental health and well-being.

3. Building confidence: Returning to physical activity after an injury can be daunting. Building base level fitness can help build confidence and improve your mindset, making it easier to return to your normal level of activity.

So how can you build base level fitness when recovering from an injury? Here are some tips:

1. Start slowly: Begin with low-impact exercises that are easy on your injured area, such as walking or swimming. Gradually increase the intensity and duration of your exercise over time. However, goal is to maintain as much of your fitness during the process. So whatever areas or movements can be performed, should be performed!

2. Focus on proper form: Proper form is important to reduce the risk of re-injury and ensure that you are getting the most out of your exercise. Work with a physical therapist or personal trainer to learn proper form and technique.

3. Incorporate both strength training and aerobic fitness: Strength training is an important component of building base level fitness. Focus on exercises that target muscles around your injured area to help build strength and prevent reinjury. Aerobic trining also gives us better fircualtio throughout our system. This leads to improved recovery not only between and during workouts, but also from injuries.

4. Listen to your body: It is important to listen to your body when recovering from an injury. If you experience pain or discomfort, take a break and allow your body to rest and recover. Speak to a medical professional for questions on how to approach this.

5. Be patient: Building base level fitness takes time and patience. Be patient with yourself and trust the process.

In conclusion, building base level fitness is an important part of recovering from an injury. By starting slowly, focusing on proper form, incorporating strength and aerobic training, listening to your body, and being patient, you can build a strong foundation of fitness and reduce the risk of reinjury. Working with a physical therapist or personal trainer can also be helpful in developing a safe and effective exercise program for your specific needs. Reach out to Hercules Performance and Physical Therapy for a free 15 min Discovery call to help with your fitness during an injury recovery period.

-Dr. Alec Spano, PT, DPT, CSCS, Cert DN, Pn1