My Journey Back to Movement After Injury

How It All Started

It happened while I was in Thailand, happily practicing yoga and training in the gym. Movement has been a huge part of my lifestyle for many years. But one day, while doing a simple movement during house cleaning, something went wrong. I had taken a short break from training, and when I started moving again after about a week or ten days, I felt fine — at first.

A month later, just before flying to Norway, I experienced a serious relapse. This time, the pain was so severe I could barely walk. I’m now waiting for the MRI to understand what exactly is going on. It doesn’t feel like a muscular issue, but I’m staying hopeful that it’s something that can be healed without long-term consequences.

How It Felt

You can only imagine how frustrating it is not to be able to move the way I’m used to. In the past, I’ve been stubborn, pushing through pain — whether it was my knee or shoulder. But this time was different. I knew I needed real rest or I’d risk doing permanent damage.

I became paranoid about losing muscle, flexibility, and mobility. Dark thoughts came in. But walking was still possible, and I found solace in it. I really feel deep gratitude for something as simple as a walk. Daily meditation, even for just a few minutes, became a reset button for my mindset and emotional balance.

Slowly Returning to Movement

This time, my practice wasn’t about strength or flexibility — it was about connection. I started slowly, listening to my body, beginning with gentle movements like cat-cow, tree pose, or an adjusted eagle pose. Twists and deep bends were off the table. Sometimes I practiced only yin yoga, focusing on breath and stillness.

Eventually, I returned to the gym. With years of training experience, I was able to adapt my workouts to my current condition — mostly upper body and light lower-body exercises. I also incorporated breathing techniques like Pranayama, which help reduce stress and inflammation. Nutrition became more intentional too: I drank more water, reduced sugar, included more vegetables and fruits, and added supplements like collagen.

What I Have Learned 

I learned not to ignore what my body tells me. More isn’t always better. We need to be gentle with ourselves — this is the only body we have.

I used to push through pain, but not anymore. What matters most is consistency. Not 100% every day, but showing up — even if it’s 20% one day, 60% the next. Life isn’t static, and neither are we. Our performance changes with time, and so must our approach.

Maybe these setbacks guide us toward our better selves. For me, this was a reminder to slow down, to be kind to myself, to stop chasing impossible standards. Yes, even I’m getting older — babe! (Just a little joke, but with truth in it.) 

What Helped Me Get Through

Breathwork has been one of many helpful tools — not just in recovery, but in life. A technique I often turn to is Ujjayi Pranayama (Victorious Breath), which activates the parasympathetic nervous system. It supports calmness in the body and mind, helps lower blood pressure, and improves focus while easing stress, anxiety, and even insomnia.

Let’s mention meditation. I’ve been reading Light on Life by B. K. S. Iyengar, who emphasizes that true meditation is more than sitting still — it’s a deep, multi-faceted practice. Still, I call my quiet moments of stillness a kind of meditation. When I just breathe, ground myself, and observe thoughts without reaction, it feels like a healing ritual. Meditation has never come easy to me — I was a hyperactive child who couldn’t sit still! But now I manage 10 to 15 minutes a day, and I’m slowly working toward more.

Another helpful practice for me is journaling. This I’ve been doing quite a long time, not only while recovering from the injury. Like I mentioned before, writing down your feelings, concerns, and thoughts can be very relieving and many times helpful with realizing much-needed solutions.

When it comes to props, I don’t need to say twice how essential a yoga mat is — and since I’m proud of my own designs, I love using my Aura yoga mat during my practice. It brings not only function, but inspiration. Yoga blocks have been especially helpful, too, allowing me to access poses more safely and comfortably, especially now that my range of motion is limited.

          

7. Final Words

Every body is different, and every healing path is unique. If you're going through something similar, please consult a doctor or physical therapist before starting any new movement or yoga practice — especially after injury.

This has been my journey — one filled with setbacks, small victories, and many lessons. It’s far from over, but I wanted to share it in case it brings comfort, inspiration, or even just a moment of connection to someone else out there navigating pain or uncertainty.

What I’ve learned most is that healing isn’t linear. It's messy. It asks for patience. It asks you to listen deeply, to be honest with yourself, and to let go of the idea that progress needs to look a certain way.

You don’t have to be strong every day. You don’t have to be perfect. What matters is that you show up — in whatever way you can. Some days that means movement. Other days it means rest, reflection, or just taking a deep breath and saying, I'm doing my best.

I’ve come to believe that healing isn’t just about the body — it’s about coming back to yourself. Slowing down, softening the inner critic, and remembering that you are worthy of care, kindness, and love — especially from yourself.

This chapter is just one part of my story, and I’ll keep writing the rest, one step — or breath — at a time.

Namaste,
Petra