Whether you sprained an ankle or broke a toe, injuring yourself to the point that you can’t workout is extremely frustrating—not to mention potentially painful. When a doctor tells you to “take it easy” for several weeks and even months, it can sideline any fitness goals you may have been working on. When you can’t workout, it’s easy to slip back into lazy ways, forgetting that what you eat will also affect your health and fitness. Being banned from exercise is a death sentence for some, leading to stress and serious stir-craziness. But, when do you know it’s okay to start working out again and how do you go about it?

After an injury you should never go back to working out without discussing it with your physician. If you go against a doctors recommendations you could hinder the natural healing process and actually make the injury worse.

Once you have talked to your doctor about your desire to get back in the fitness saddle, you need to choose a workout program. It’s not a bad idea to talk to your doctor about this as well. For obvious reasons, you don’t want to jump into the P90X Plyometrics DVD immediately after breaking a foot but maybe your foot can handle the Yoga X DVD or the less cardio-intensive ChaLEAN Extreme program. Think about where the injury is and lean towards workouts that will take it easy on this area of the body.

As you begin working out again, you will notice tightness. After not working out for an extended period, your injury will be stiff and the rest of your body will be out of training condition as well. You are essentially starting over with your body and actually starting from an even less than beginning stage with the injured body part.

Learning to recognize the different between discomfort and actual pain is crucial when coming back from an injury. If it hurts intensely—STOP.

Baby your injury after working out as well. If you are slightly sore or if you experience any swelling, apply ice for about 15 minutes and elevate the ankle or injured part in question. You will need to take more days off than before and really listen to your body.

Coming back from an injury is a slow process and one that should only be taken with extreme patience. While it’s not as frustrating as being sequestered to the sidelines, it can be tough to slow yourself down when you’re given the clear to workout. Just remember to take it easy and talk with your doctor about any concerns.

Muscle cramps are part of being human. Chances are you have experienced them at some point. Whether you got a “charlie horse” in the middle of the night or felt the onset of a cramp while working out in the heat, they aren’t fun and definitely remind you you’re not invincible. The key to preventing muscle cramps is understanding how they happen.

Not all cramps are the same. They can occur throughout the body from your fingers to your toes and even your internal organs. Of course the muscle cramps we talk about here are those that occur in your muscles. They are most common in your arms and legs, as well as your back. Muscle cramps like these are characterized by a tightening or over excitement of the muscle which leads to pain and even temporary immobility.

Muscle cramps are commonly caused by dehydration. Fluid loss through perspiration when working out or working outside can lead to this dehydration. This is one of several reasons it is important to drink plenty of water throughout the day. They can be a precursor to heat stroke and serve as a warning sign to you that you need to hydrate and cool off.

Muscle cramps can also come from muscle fatigue or injury. Sometimes if you work your muscles too hard, they will cramp up. Similarly, occasionally cramps will occur as your muscles try to compensate or protect an injury, like a broken bone. This is commonly seen when muscles in the back spasm due to inflammation around a ruptured or bulging disc.

Vitamin deficiencies and some prescription medications can also lead to muscle cramps. Taking a good multivitamin and being aware of the side effects of your prescriptions can ward off these types of cramps.

For additional types of muscle cramps and several more causes, check out this great detailed article from the MedicineNet.com. Some of the best prevention for muscle cramps comes from hydration and muscle conditioning. Don’t forget to warm up and cool down before your workouts, and always make stretching a part of your fitness routines. Here’s some additional reading on how much water is enough and some good stretching information from the Mayo Clinic.

Muscle spasms are involuntary contractions of a muscle. These can happen anywhere in the body although spasms in the back are more common. They can be uncomfortable or accompanied by debilitating pain. The reasons for the spasms differ as much as the symptoms do. When looking at what causes muscles spasms, many possibilities exist.

What causes muscle spasms can be as simple as a quick turn, catching your muscles off guard. Similar to a cramp, muscle spasms involve a quick tightening of the muscle, often when you least expect it. These fast spasms can send a jolt of pain through your body, making you wince and grimace.

Muscle spasms can also be caused by an injury. When inflammation surrounds an injury within the body, it can often trigger muscle spasms. These often last longer than the fast appearing cramps as discussed above and can create tightness and swelling for several days. What causes muscle spasms like this is the swelling around an injury.

Another explanation for what causes muscle spasms is neurological possibilities. Things like strokes and metabolic disorders can affect the way muscle respond to signals from the brain, involuntarily contracting muscles at random times.

Regardless of what causes muscle spasms, they can be quite painful. If you experience muscle spasms that last longer than a day or so and involve severe pain, you should visit your physician. Sometimes a serious condition like a ruptured spinal disc can create spasms. In cases like this, muscle spasms are a warning sign of something more serious.

Simple muscle spasms arising from cramps or quick movements can often be massaged away. Try taking down any inflammation with a ice and resting the affected area.

Overtraining, mostly found in weight trainers, runners, and serious athletes can lead to injury and physical exhaustion. When training, whether for an athletic event or for weight loss, people sometimes get over anxious and quit listening to their body. Being aware of what causes overtraining can help you avoid it and minimize time spent on the sidelines. Listening to your body and being aware of its limits will reduce the chance of overtraining. The truth is: the body only makes improvements during rest times. Yes, seriously. The benefits of all of that heavy lifting and those situps happen once you stop. When you are training, tiny tears occur in the muscles. During periods of rest the body repairs these tears, similar to patching drywall or welding metal. These reinforced areas become stronger than they were pre-trauma and this is where the benefits of training come in.
 
When you fail to give your body time to heal, you not only fail to make progress, you actually start to do damage. Weight training without recovery periods is like punching holes in the wall without taking the time to patch them up. Good fitness routines account for this by having rest days or periods of cross training.
 
Another key in being able to recognize overtraining before it happens is listening to your body. When you don’t pay attention to how your body feels, you increase the chances of injury and other symptoms of overtraining. A twinge of ankle pain may turn into a sidelining injury if precautions are not taken when the pain first starts. Adjusting your workouts to cater to any overly sore muscles or joints will protect you from injury associated with overtraining.
 
Keep in mind this doesn’t mean you have to take a whole day off of exercising every other day. It just means that you don’t want to work the same muscle groups everyday consistently or you may push them too hard. This is why many routines will have you do shoulder and back one day followed by legs the next. If you did shoulders and back three days in a row you would be missing out on the recovery period and pushing those muscles to the point of potential injury.
 
Keeping the science of muscle gain in mind can help prevent overtraining. In order to make progress, your muscles must repair themselves. Without repair comes further damage and possible injury. Overtraining can have you completely out of the exercise game for a long period if not cautious. By learning to alternate workouts and listening to your body, you can prevent overtraining and get the maximum benefit from your fitness routine.