Malorie Lakosky | The Wellness Weirdo

Starting over is scary. When you’ve experienced injury or pain, resuming activity can feel like a mountain you’re not sure you can climb. The fear of re-injury, the worry about discomfort, and the doubts about your body’s ability to perform again can make you hesitate. But remember: fear doesn’t have to define your journey. Acknowledge it, understand it, and take steps forward with courage. Pain doesn’t mean you’re failing; sometimes, it’s just part of the process.

Research shows that fear of movement—known as kinesiophobia—is common in people returning to exercise post-injury. A study published in the Journal of Orthopaedic & Sports Physical Therapy found that individuals recovering from injuries often avoid physical activity due to the fear of pain and re-injury, which, if left unaddressed, can impede recovery and lead to chronic issuesr, overcoming this fear is possible, and these strategies can help you rebuild your confidence in your body while respecting the healing process.

Strategies to Move Past Fear and Rebuild Strength

1. Start Slow and Gradual

One of the best ways to address fear is to start small. Research indicates that graded exposure to movement can reduce kinesiophobia in individuals with pain or injury . Begin ntensity movements and gradually increase the intensity as you feel more comfortable. Starting with simple, gentle exercises can help you rebuild trust in your body without overwhelming it.

Try activities that feel manageable and build up slowly—maybe a gentle stretch routine or light yoga, followed by low-impact exercises like walking or cycling.

2. Consult with Professionals for Guidance and Reassurance

Working with a knowledgeable physical therapist, trainer, or movement coach can be incredibly reassuring. A study in the Journal of Physiotherapy showed that individuals recovering from injuries reported less fear and better recovery outcomes when working closely with trained professionals who provided tailored advice and reassurance .

A physical thn evaluate your condition, guide you on safe progressions, and explain what’s normal versus what might require attention. Knowing that you’re moving safely and effectively can make all the difference.

3. Understand That Some Pain is Normal

Not all pain is a sign of harm. Often, discomfort is simply a sign that your muscles are working hard or adapting. A British Journal of Sports Medicine study found that educating people about “good pain” versus “bad pain” helped individuals feel more in control and less fearful of re-injury .

Learning to differentin soreness or effort-related pain and signals of potential injury can be empowering. If a movement causes discomfort, try to pause, reflect on how it feels, and adjust as needed. This awareness helps build resilience and confidence in your body’s capabilities.

4. Practice Self-Compassion and Patience

Recovery and returning to exercise aren’t linear processes. Expecting perfection or pushing too fast can increase anxiety. According to Frontiers in Psychology, self-compassion can improve recovery by promoting realistic expectations and reducing self-criticism . Self-compassion practices, such aess, journaling, and giving yourself grace during setbacks, create a mental buffer that reduces fear and encourages perseverance.

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Moving Forward With Courage

Fear is normal, especially when resuming activities after injury or a long break. But by taking things slow, seeking guidance, learning to interpret pain correctly, and practicing patience, you can rewrite the story of your recovery. Embrace the journey and recognize that every small step forward is a step toward reclaiming confidence, strength, and a healthy, empowered life.

Remember, this process is yours to own, and while fear may accompany you at times, it doesn’t have to dictate your actions or hold you back.

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References:

1. Kinesiophobia study in Journal of Orthopaedic & Sports Physical Therapy: A comprehensive look at the impacts of fear on recovery and the benefits of progressive movement.
2. Journal of Pain: Graded exposure therapy’s effects on reducing fear in chronic pain patients.
3. Journal of Physiotherapy: The role of physical therapists in reducing fear and improving patient outcomes post-injury.
4. British Journal of Sports Medicine: Education on good pain vs. bad pain as a factor in managing fear.
5. Frontiers in Psychology: How self-compassion improves mental resilience in physical recovery.