Getting back to routines after injury
Is there anything more humbling to your routine than getting injured or sick unexpectedly? As an active person, injuries or illness can throw us off balance. We may default to attempting to maintain or return to our pre-injury training regimen before our bodies are ready for it.
In the running community, it's a long-standing joke that we run through injury out of love and commitment to the sport. I've seen friends run (unknowingly) on fractured bones and torn tendons. They justify it by saying they are going at their easy pace or only doing half their normal distances.
While consistency is an admirable goal, we should also honour the body we are currently operating in and support healing and injury prevention. Sometimes less is truly more.
Why we resist rest
For many, an injury, illness, or increased need to rest can feel like a regression instead of a normal ebb and flow of life. We see our habits as something that should be maintained or expanded on to be successful. With that mindset, a reduction of activity or intensity can feel like a personal regression, lack of commitment, or failure.
The need to rest or reduce activity may be perceived as unproductive or worse - lazy! Being lazy, especially in the context of our physical care practices, is often internalised as a personal and/or moral failing. This can feelings of shame and mental anguish that impact mental and physical health.
For some, it's the structure of routine that drives commitment, as opposed to the sense of fulfillment and enjoyment of the practice. We can fall into an all-or-nothing mentality that reduces our ability or willingness to be flexible about our routines.
What can we do instead?
From a yogic perspective, we can apply some of the yamas - ethical observances to live by. This is part of the yoga that happens not on the mat in asana (the physical movements) but in our thoughts and actions.
Ahimsa
Ahimsa is the Sanskrit term for non-violence. In this context, Ahimsa, can be observed by honouring the signals in our body. Illness, fatigue, pain are somatic ways of the body requesting compassion. It's not that we never want to challenge ourselves, but rather that we need a flexible, measured response to avoid harm. Prioritizing healing and rest from a place of self-compassion are embodiments of Ahimsa.
Asteya
Asteya is defined as non-stealing. It is the commitment to avoid engaging in unfair exchange.
Self-awareness is an important cornerstone of this practice. To embody asteya you must become aware of your current capacity and meet yourself there. Honouring your mental and physical limitations by adjusting your output and routines to reflect this is the practice of asteya.
Brahmacharya
Bramacharya is the practice of non-indulgence. This can be translated literally regarding indulgences of life that may manifest as gluttony or addiction. This concept doesn't only reflect harmful or negative indulgences but also when we indulge too much in good things.
Bramacharya can help us identify when we may be excessive in our behaviors. Ever gone on an exercise kick and worked out daily without prioritizing rest? The practice of Bramacharya would say that's an opportunity for balance. Bramacharya can also help us manage when the ego becomes the drive for our routines at the cost of our mental and physical needs.
How to mindfully return to movement routines
Reflect on the yamas and consider how each may apply to you. You may like reminders or affirmations to help you to remember and integrate these practices.
Work with you care team (doctor, physiotherapist, RMT, chiropractor, osteopath, etc.) and follow your provider’s customized treatment plan.
Mind your ego - try to let your body (not the mind) help dictate your return to routine.
Remember - nothing lasts forever. We can honour where we are at now and strive for growth and improvement in sustainable ways. Slowing down doesn't mean you won't ever get back to your comfortable routine!
