RETURN TO ACTION: HELPING CLIENTS GET BACK ON TRACK

INJURY AND ILLNESS RECOVERY TIPS FOR PERSONAL TRAINERS

By Claudiu Popa, PTS

WHEN YOUR SUPERSTAR CLIENT MUST HIT THE BRAKES DUE TO INJURY OR ILLNESS, IT IS NOT JUST A BUMP IN THE ROAD—IT IS LIKE SOMEONE TOSSED A BIG ORANGE CONE RIGHT IN THEIR LANE!

As a personal trainer, you are not only there to help them physically get back on track, but also to give that much-needed mental support. Here is how to keep them moving forward, safely, and steadily, as they make their return to the gym.

1. Start with a Friendly Check-In

When someone is sidelined, it is easy for them to feel a bit down (or frustrated, or worried…or all the above). Start with a quick chat to check in on their mindset. Sometimes just letting them talk about their fears or frustrations can lift a weight off their shoulders. Remind them that setbacks are part of the journey, and this could even be a chance to fine-tune things they did not have time for before.

2. Stay Connected, Even During Downtime

Just because they are taking it easy does not mean you cannot keep them in the loop. Try sending an encouraging text, a funny workout meme, or a quick tip for something they can do at home (hello, gentle stretching or a guided meditation). Keeping them connected to their routine, even in little ways, can really help maintain their motivation and remind them that you are still there cheering them on.

Take a Fresh Look at Where They Are Starting

Once they are ready to ease back in, start from the beginning with an assessment to see where they are at. Injury and illness can be humbling, and clients might feel like they are back to square one. Help them set some realistic goals that feel achievable and celebrate small wins. The first post-injury workout might be just 20 minutes long, but it is a major step forward.

4. Dial Down the Intensity and Mix Up the Exercises

Getting back into exercise does not mean going full throttle. Here is the trick: adjust the main workout variables—intensity, frequency, duration, and exercise type—so they are safe but still effective. For instance, lower the intensity and opt for exercises that avoid putting stress on the recovering area. If they are rehabbing a knee injury, try upper body moves with light weights or even seated strength work to keep things safe. And remember, low-impact activities are golden. Swimming, walking, or resistance band exercises are ideal for gently rebuilding strength without overloading.

5. Introduce Stability and Mobility Work

When an injury messes with stability or mobility, it is time to add a little “balance” to the mix—literally. Exercises like standing on one leg, using a balance board or domes, or trying out some yoga-inspired stretches can help restore function while keeping things interesting. Plus, they are a fantastic way for your client to reconnect with their body and get comfortable moving again.

6. Perfect That Form (and Teach Them to Breathe Properly!)

Here is the silver lining of coming back from an injury: it is an opportunity to fine-tune technique. Reinforce proper form and even throw in a quick lesson on breathing. Controlled breathing (like exhaling on the exertion phase) can help your client stay focused and move with intention. It also keeps them engaged with the process, an often overlooked but essential part of recovery.

7. Celebrate Every Win, No Matter How Small

For a client returning from an injury or illness, progress can feel a bit like watching grass grow. But those small victories add up, and it is your job to keep the momentum going. Start tracking little milestones—maybe they managed to complete all their reps without pain, or their range of motion improved slightly. Remind them how far they have come every step of the way. Nothing like a mini celebration to keep the spirits high!

8. Support Their Mental Game

Physical recovery is only half the battle—keeping your client motivated mentally is key. Encourage them to focus on non-fitness goals to build resilience. Whether it is reading a new book, learning a new recipe, or trying out some mindfulness exercises, these small wins outside the gym reinforce that their health journey is about more than reps and sets.

9. Gradually Reintroduce Challenging Moves

Once your client’s feeling stronger and moving with ease, you can start adding more challenging exercises back into the routine. Think of it as taking baby steps before the big leaps. Let them test out modified versions of old favorites under close supervision. If they loved HIIT before their injury, for example, you could add one low-intensity interval back into the mix and see how they handle it. The key? No rushing—let their body dictate the pace.

10. Plan for Long-Term Success

When they are finally ready to go full throttle again, it is time to put together a long-term plan that keeps them on track without risking a repeat injury. Build in rest days, active recovery sessions, and regular check-ins so you can stay on top of any discomfort or warning signs. And keep the dialogue open—if they feel a twinge or something feels “off,” let them know it is cool to speak up. After all, you are in it for the long haul together.

Wrap Up

Helping clients come back from injury or illness is not just about scaling workouts—it is about creating a supportive, positive space where they feel empowered to rebuild. Encourage them to take it one day at a time and embrace the small victories. Your role as a trainer is part cheerleader, part guide, and 100% essential in helping them move forward confidently and safely. So, keep it light, keep it fun, and help them appreciate that every step is a win—even if it is a slower pace than they are used to. They will thank you for it in the end!

Claudiu Popa, PTS, enjoys sharing knowledge accumulated over 30 years of strength training and fitness conditioning. He enjoys empowering fitness enthusiasts and trainers alike with his Facebook page, Claudiu’s Workout Humour. He can be reached in confidence at Claudiu@ WorkoutSmart.ca.