Returning to Movement Without Returning to Injury

I joined a social cricket competition on Friday night. It seemed like a great idea at the time.

Fast forward to Sunday, and my body is now providing detailed feedback about that decision.

Getting out of bed was harder. Walking required a plan. Even sitting down felt like something that needed preparation.

The frustrating part is that I actually knew what I should have done before renewing physical activity. I didn’t warm up my muscles or joints before asking them to sprint, twist and react in ways they haven’t needed to for quite some time.

This weekend, I am paying the price for not listening to what I already knew.

This is something I often hear from clients, too. Many people avoid returning to exercise or physical activity because they compare themselves to what they used to be able to do. They remember being fitter, faster, stronger or more flexible, and feel discouraged that they cannot perform at that same level now.

So instead of starting small, they don’t start at all.

Our bodies change over time. Our work, stress, sleep, injuries and daily movement patterns all influence what our muscles and joints are capable of doing safely right now.

Returning to movement is not about getting back to where you were.
It is about working with where you are now.

From there, you can choose activities that match your current capacity, rather than your previous one. When movement is matched to your present ability, your body has the opportunity to adapt gradually. Strength improves. Flexibility increases. Confidence builds.

Most importantly, you are less likely to injure yourself and stop again.

Starting slowly does not mean you are failing.
It means you are giving your body the best chance to succeed long term.

This week, consider one physical activity you used to enjoy that you may be able to return to gently.

Not at 100%.
Maybe at 50%.

Your future Sunday self will likely thank you for it.