Individuals recently discharged from physiotherapy, seeking a structured and safe guide to reintroduce weight training and strength exercises without risking re-injury.
Estimated Daily Calories
2000 kcal
Protein Target
"Always prioritize perfect form over weight. Start with bodyweight or very light dumbbells, focusing on controlled movements and listening intently to your body's feedback. Any sharp pain means stop and reassess."
It's crucial to follow your physiotherapist's specific recommendations. Generally, a gradual reintroduction, often starting with bodyweight or very light weights, can begin once you're cleared and pain-free with daily activities.
Begin with bodyweight exercises or dumbbells that allow you to complete 12-15 repetitions with perfect form, feeling a slight challenge but no pain. The goal is muscle activation and control, not heavy lifting initially.
Sharp pain, increased swelling, or persistent discomfort (more than mild muscle soreness) during or after exercise are clear signs you're overdoing it. Reduce the intensity, weight, or range of motion, or consult your physio.
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