3 March 2023
How to Recover From a Sports Injury With Exercise, Without Making It Worse
Unleash the Power of Weight Loss:
HIIT (High-Intensity Interval Training)
HIIT is a type of exercise that alternates between high-intensity and low-intensity intervals.
This type of exercise has been shown to be incredibly effective for burning calories and promoting weight loss.
One of the benefits of HIIT is that it can be done with a variety of different exercises, such as running, cycling, or jumping jacks.
To get the most out of HIIT for weight loss, aim to do a thirty-minute session three to four times a week, using intervals of thirty seconds to one minute of high-intensity exercise followed by thirty seconds to one minute of low-intensity recovery.
Cardiovascular Exercise
Cardiovascular exercise, such as running, biking, and swimming, is another great way to burn calories and lose weight.
These exercises are effective because they increase your heart rate, causing your body to burn more calories.
To get the most out of cardiovascular exercise for weight loss, aim to do at least thirty minutes of moderate-intensity exercise five days a week.
You can also try doing intervals of high-intensity exercise, such as sprints or hill climbs, to increase the number of calories you burn.
The Best Exercise for Weight Loss: A Summary
In conclusion, the best exercise for weight loss is a combination of resistance training, HIIT, and cardiovascular exercise.
By incorporating all three types of exercise into your routine, you can maximize your calorie burn, build muscle, and achieve your weight loss goals.
If you've got a persistent sports injury, a dodgy knee, a shoulder that never fully healed, a lower back that flares up every time you try to train, you're probably frustrated.
You might have had physio. You might have rested for months. And yet the problem keeps coming back.
Here's why: rest and passive treatment alone rarely fix the underlying cause of a sports injury.
The root of most recurring injuries is weakness or movement dysfunction and the only way to address those is through progressive, targeted exercise.
The Most Common Mistake in Injury Recovery
Most people either rest completely (which weakens the area further) or return to full training too soon (which re-injures the same structures).
The sweet spot is a structured rehabilitation programme that progressively loads the injured area in a controlled way.
As a Functional Range Conditioning Mobility Specialist (FRCms), I assess joint function before building a programme that specifically targets the movement restrictions and weaknesses driving your injury.
What an Exercise-Based Rehab Programme Looks Like
- Week 1–2: Joint assessment and movement re-education, teaching the body to move properly around the injury
- Week 3–4: Controlled strength work at the end of the available range of motion
- Week 5–8: Progressive loading, building strength and resilience in the injured tissue
- Week 9–12: Sport or activity-specific conditioning, preparing for return to full training
Why This Works
Tendons, ligaments and muscles respond to load. When you progressively challenge them with controlled exercise, they adapt and become stronger.
When you avoid using them, they weaken. The research is clear: exercise-based rehabilitation produces better long-term outcomes than rest alone for the vast majority of musculoskeletal injuries.
Getting Started in Orpington
Conditioned Fitness in Orpington offers sports injury rehabilitation programmes with Massimo Massaro BSc FRCms. One of very few personal trainers in South East London with an advanced qualification specifically in joint health and mobility.
Sessions are 100% private, 1:1, and tailored to your injury and your goals.
If you're dealing with a persistent sports injury in the Orpington, Bromley, or Sevenoaks area, call
07950 398025 to book a free assessment.
