Healing Is Strength! How To Ease Back Into Working Out After An Injury or Time Away
Recovery isn’t the end of your fitness journey—it’s an important and necessary part of it. Whether you’ve been sidelined by an injury, surgery, travel break, or even burnout; returning to movement takes patience, care, and the right kind of support. At The Combine, we believe every-BODY is an athlete—because athleticism isn’t about how your body looks, but about the resilience, drive, and willingness to keep showing up. Healing is strength, and with the right approach, you can step back into training with confidence and purpose.
Common Concerns After A Setback
It’s normal to feel hesitant about starting again after time away, especially after returning from a summer vacation. You might worry about re-injury, losing progress, or not being able to keep up. Confidence can take a hit too—especially if your body doesn’t feel like it once did. These feelings are valid, but they don’t have to stop you. With the right approach, you can rebuild both strength and trust in yourself.
How The Combine Tailors Our Programming To You
At The Combine, our group classes are designed with flexibility so that everyone—no matter where they’re starting from—can move safely and effectively. Coaches offer modifications, scale movements up or down, and provide real-time guidance so you can participate fully while honoring your body’s current needs. In every class, you’ll find options that help you rebuild strength, regain confidence, and celebrate progress alongside others on their own journeys.
Before beginning or resuming any exercise program, please consult with your physician or qualified healthcare provider. Returning to physical activity after time away, injury, or illness may require medical guidance to ensure safety and reduce the risk of complications. The information and programming provided are for general fitness purposes only and should not replace professional medical advice, diagnosis, or treatment. Always follow the recommendations of your healthcare provider regarding your personal health and readiness for exercise.
Tips On Easing Into Workouts After…
Knee Injuries/Surgery
Start with low-impact options like cycling, rowing, or controlled bodyweight movements.
Focus on mobility and gradual strength-building for quads, hamstrings, and hips.
Prioritize stability exercises like step-ups or split squats before adding heavier loads.
Back Injuries/Surgery
Begin with core stabilization: think planks, bird dogs, and gentle glute bridges.
Avoid heavy axial loading (like back squats) until cleared by your physician, and choose alternatives like goblet squats or single-leg work.
Incorporate breathwork to connect posture and movement.
Shoulder Injuries/Surgery
Work within a safe pain-free range—mobility comes before overhead lifts.
Strengthen stabilizing muscles with banded pulls, rows, and controlled presses.
Progress slowly to overhead work, using dumbbells before barbells for more control.
Burnout
Remember, rest is part of training. Start with shorter, less intense sessions.
Focus on movements that feel good, not just ones that feel hard.
Incorporate mobility, stretching, and recovery practices alongside workouts.
Tips To Avoid Injuries During Workouts
Warm up thoroughly before lifting or high-intensity training.
Progress gradually instead of chasing old numbers too soon.
Listen to your body—pain is a signal, not something to push through.
Build balance: strength, mobility, rest, and recovery all matter.
Stay consistent, but allow flexibility—some days your body needs more care than challenge.
Strength In The Comeback
Healing takes courage, and every step back into the gym is a step forward in your journey. At The Combine, we believe every-BODY is an athlete—because athleticism isn’t defined by your physical appearance, but by how your body shows up for you in movement.
Even the most elite athletes face setbacks. Injury, recovery, or burnout doesn’t make you “less”—it makes you part of the same story all athletes share: training through adversity with a goal in mind. Our classes are built to help you move with purpose, rebuild confidence, and find the joy in showing up again.
If you’re ready to return to fitness—or need a team to remind you of the athlete you already are—drop in and train with us. Your strength is not in avoiding setbacks, but in rising from them. Train like the athlete you are!