Singaporeans Share How An Unexpected Injury Hurt Their Fitness Journey

Q: What was your usual fitness routine?

Samantha: I went for circuit classes at a gym near my house, about two to four times a week. Occassionally, I'd join a friend for a spin or boxing class. 

Q: Did you get your injury during exercise? 

S: Yeah, I overslept and turned up late at the gym one morning. So I rushed in and jumped right into exercising, without doing any warm-ups. Amidst all the hurrying, I was doing step-ups on a bosu ball and my ankle gave way. So I fell and tore my ligament. 

Q: Did you stop your fitness routine entirely because of it?

S: Kinda. I can't rest my weight on the injured foot, so I had to put my gym membership on hold. I try to exercise at home but I avoid moves that involve my lower body. Stuff like crunches and bicep curls. But that isn't very often, so I'm trying to cut down on my carb intake. It's temporary though, I love my carbs!

Q: Do you have any tips for physically active people who are set back by an injury like yours?

S: It's not easy but I'd try to look at the big picture. It can get very frustrating, but don't forget that being out of action is only temporary. I try to look on the bright side and focus on the fact that I now get some time to rest and slow down. 

I also recommend engaging a physiotherapist! I was quite reluctant at first but my friends encouraged me to do it, and it turned out super helpful. My physiotherapist taught me exercises to prevent my foot from growing too stiff and inactive, and she even showed me how to use my crutches properly. Before that, I was using them incorrectly and it was practically as tiring as a workout!

Q: What was your usual fitness routine?

Lionel: I played football every weekend and went running three times a week. 

Q: How did you get injured?

L: I tore my Achilles tendon. It happened during one of my weekend football games. There was no contact, so it was really unexpected. 

Q: How did this affect your fitness and what did you do about it?

L: I had to get a repair surgery done, and then undergo physiotherapy after to recover the strength and range of movement for my foot. So I could only do static exercises at home or at the gym. It took three months to slowly ease back into light dynamic and mobile exercises, and six months for full recovery. 

Q: Did you ever return to your pre-injury fitness routine?

L: Yes, I consider myself fully recovered and I'm doing my usual exercise. I do feel a slight physical difference, but it doesn't affect me much as my workouts are of a more casual nature. I also think there's been a psychological impact that's affected the way I exercised. 

Q: What are some tips you have for people who are facing the same struggle?

L: You have to stay positive at all times and maintain a balanced training regime. When we're injured, other muscle groups tend to overcompensate, so be careful not to strain the other parts of your body too much. 

You also need to be patient to allow your injury to heal properly. It's very easy to forget that letting it repair fully is for your long-term benefit, and we shouldn't rush it. 

Q: What was your fitness routine like, pre-injury?

Jia Min: I went to the gym on an average of four to five times a week for functional fitness classes. 

Q: How did you injure yourself?

J: It was actually not while exercising. I was at home when I accidentally tripped and knocked my toe into a sofa, and I fractured it. 

Q: What was your fitness routine like after your injury?

J: I had to stop it completely for one week because my toe was swollen. As I was resting at home all the time, I was feeling very unhealthy!

But when I got back into it, I was so thankful my gym instructors are big believers in inclusive fitness. So they modified my workouts to reduce the strain on my legs. For example, I sat on a stool when using dumbbells and I'd use the rower or assault bike while other people did runs and jumps. 

Q: Was it difficult to maintain your fitness level while recovering from the injury?

J: Yeah, definitely! Even though my gym instructors made adjustments for me, my stamina still declined because the kind of exercises I could do was limited. Even with the ones I could do, like dumbbells, I had to use lighter weights. But I've been slowly working my way back, and I've recently started putting my weight on my toes!

Q: Do you have any tips for people who are in your situation and have their fitness routines set back by an injury?

J: Be forgiving and patient with yourself - just let the injury heal! The goal of working out is to stay healthy, so there's no rush in getting there! Personally, I suggest working with a trained professional if you want to exercise during recovery, so you don't worsen your injury. 

I find it's also important to get covered. Accidents happen all the time; recently a guy from my gym fractured his finger! I had to worry about so many things after my injury - finding crutches, making alternative work arrangements. The last thing you want to worry about is finances. Thankfully, I bought a personal accident plan before my injury and that came in very handy! 

We couldn't have said it better ourselves: the unpredictable nature of accidents makes it important to take precautions instead of risks. In the event you sustain any injury, focus all your attention on your recovery and comeback - and let ProtectionPlus do the rest. 

With a high permanent and total disablement payout of up to $375,000 and a range of value-added covers to suit your lifestyle, it's a great plan for active people and fitness junkies to have. Find out more here.