--- title: "Exercising again after an injury or surgery: how to build up safely | Fit Square" description: "After an injury or surgery the biggest pitfall is either doing too much too soon, or coming to a complete standstill out of caution. At Fit Square in Almere…" lang: en json-ld: | [ { "@context": "https://schema.org", "@graph": [ { "@type": [ "HealthClub", "LocalBusiness" ], "@id": "https://fitsquare.nl/#organisatie", "name": "Fit Square", "url": "https://fitsquare.nl/", "logo": "https://fitsquare.nl/favicon-192.png", "image": "https://fitsquare.nl/hero-egym.webp", "description": "Kracht- en cardiotraining met EGYM Smart Strength apparatuur en fysiotherapeutische begeleiding in Almere.", "telephone": "+31641445915", "email": "info@fitsquare.nl", "parentOrganization": { "@type": "Organization", "name": "Orthomotive Fysiotherapie" }, "address": { "@type": "PostalAddress", "streetAddress": "Raaltepad 31", "postalCode": "1324 ET", "addressLocality": "Almere", "addressRegion": "Flevoland", "addressCountry": "NL" }, "geo": { "@type": "GeoCoordinates", "latitude": 52.3655469, "longitude": 5.2117252 }, "areaServed": [ { "@type": "City", "name": "Almere" }, { "@type": "AdministrativeArea", "name": "Flevoland" } ], "hasMap": "https://www.google.com/maps/dir/?api=1&destination=Raaltepad+31,+1324+ET+Almere", "openingHoursSpecification": [ { "@type": "OpeningHoursSpecification", "dayOfWeek": [ "Monday", "Tuesday", "Wednesday", "Thursday", "Friday", "Saturday", "Sunday" ], "opens": "06:30", "closes": "22:00" } ], "priceRange": "€44,50 - €59,50", "currenciesAccepted": "EUR", "paymentAccepted": "Automatische incasso", "sameAs": [ "https://www.instagram.com/fitsquare.nl?igsh=bDNveGM1OWFuNGYx", "https://www.facebook.com/profile.php?id=61583615260659" ], "employee": [ { "@type": "Person", "name": "Vincent Coppejans", "jobTitle": "Fysiotherapeut & mede-eigenaar" }, { "@type": "Person", "name": "Joost Nagelmaeker", "jobTitle": "Fysiotherapeut & mede-eigenaar" }, { "@type": "Person", "name": "Ivar Slabbekoor", "jobTitle": "Fysiotherapeut" } ], "makesOffer": [ { "@type": "Offer", "name": "Gratis kennismaking", "price": "0", "priceCurrency": "EUR", "url": "https://fitsquare.nl/proeftraining" }, { "@type": "Offer", "name": "Lidmaatschap 12 maanden", "price": "49.50", "priceCurrency": "EUR", "url": "https://fitsquare.nl/prijzen" } ] }, { "@type": "WebSite", "@id": "https://fitsquare.nl/#website", "url": "https://fitsquare.nl/", "name": "Fit Square", "inLanguage": "nl-NL", "publisher": { "@id": "https://fitsquare.nl/#organisatie" } } ] }, [ { "@context": "https://schema.org", "@type": "BlogPosting", "@id": "https://fitsquare.nl/en/blog/sporten-na-blessure-of-operatie#article", "url": "https://fitsquare.nl/en/blog/sporten-na-blessure-of-operatie", "headline": "Exercising again after an injury or surgery: how to build up safely", "description": "After an injury or surgery the biggest pitfall is either doing too much too soon, or coming to a complete standstill out of caution. At Fit Square in Almere you build up your strength calmly and measurably under the guidance of physiotherapists, on equipment that adapts itself to your level — without a referral.", "image": [ "https://pqxapqovuktacuffcofb.supabase.co/storage/v1/object/public/blog-images/sporten-na-blessure-of-operatie-cover.jpg" ], "datePublished": "2026-08-01T05:30:29.877+00:00", "dateModified": "2026-08-27T14:31:09.684935+00:00", "author": { "@type": "Organization", "name": "Ivar Slabbekoor", "url": "https://fitsquare.nl" }, "publisher": { "@type": "Organization", "name": "Fit Square", "url": "https://fitsquare.nl", "logo": { "@type": "ImageObject", "url": "https://fitsquare.nl/fit-square-logo.png" } }, "mainEntityOfPage": { "@type": "WebPage", "@id": "https://fitsquare.nl/en/blog/sporten-na-blessure-of-operatie" }, "inLanguage": "en-US", "workTranslation": { "@type": "BlogPosting", "@id": "https://fitsquare.nl/blog/sporten-na-blessure-of-operatie#article", "url": "https://fitsquare.nl/blog/sporten-na-blessure-of-operatie", "inLanguage": "nl-NL", "headline": "Weer sporten na een blessure of operatie: zo bouw je veilig op" }, "keywords": "exercising after injury, exercising after surgery, rehabilitation almere, building strength after physio, supervised recovery almere", "articleBody": "## The gap between physiotherapy and \"just going back to the gym\"\n\nMany people know the moment: your physiotherapy has finished, the complaint is largely gone, but you are not back at your old level. The treatments stop, and then what? Going back to a busy gym where nobody knows your history often feels too early and too risky. Fit Square was created exactly for that gap: we calmly build on the strength you gained during your treatment — with the same professionals who understand your complaints.\n\n## Why supervised strength training suits recovery so well\n\nStrength training is one of the most important parts of recovery. Stronger muscles protect your joints, improve your stability and reduce the chance of a complaint returning. The art is finding the right dosage: enough stimulus to get stronger, not so much that you overload yourself. The EGYM equipment helps with motor-driven resistance (which prevents you from getting stuck under a weight that is too heavy) and with automatic, gradual progression. On top of that, a [physiotherapist who knows your history](/begeleiding) keeps an eye on you.\n\n## Who is this for?\n\nBuilding up with guidance at Fit Square is suitable if, among other things, you have just finished physiotherapy and [do not want to relapse](/doelgroep/revalidatie), are recovering from surgery (for example on your knee, hip, shoulder or back) and have the green light to move, have had an injury, or want to exercise safely with a chronic condition.\n\n## Calm, but genuinely moving forward\n\nBuilding up safely does not mean nothing happens. Because we measure your progress every six weeks, you can see in black and white that you are getting stronger. That motivates and gives you the certainty that you are on track.\n\n## Important: check in if in doubt\n\nHave you just had surgery or are you unsure whether you may load the area yet? Then check with your treating doctor or physiotherapist first. As soon as you have permission to move, we will help you go further safely.", "wordCount": 337 }, { "@context": "https://schema.org", "@type": "FAQPage", "@id": "https://fitsquare.nl/en/blog/sporten-na-blessure-of-operatie#faq", "inLanguage": "en-US", "mainEntity": [ { "@type": "Question", "name": "Do I need a referral?", "acceptedAnswer": { "@type": "Answer", "text": "No, not for a membership at Fit Square. It is wise, however, to check with your doctor or physiotherapist first in case of recent surgery or any doubt." } }, { "@type": "Question", "name": "Can I train with a specific complaint (knee, back, shoulder)?", "acceptedAnswer": { "@type": "Answer", "text": "In many cases yes, provided the build-up is responsible. During the intake we discuss your complaint and adjust your plan accordingly." } }, { "@type": "Question", "name": "Is this the same as physiotherapy?", "acceptedAnswer": { "@type": "Answer", "text": "No. This is supervised strength training as a follow-up to or supplement to your recovery — not a medical treatment. Our physiotherapists guide you, but the membership is a gym subscription." } } ] } ] ] --- [![Fit Square Almere logo](/assets/fit-square-logo-axMDBg6k.webp)](/en) [How it works](/en/how-it-works)[Pricing](/en/pricing)[About](/en/about)[Blog](/en/blog)[FAQ](/en/faq) NL[Free intro](/en/free-trial)[Progress check](/en/progress-check) [Back to blog](/en/blog) ![Guided strength training for recovery after injury or surgery on EGYM equipment at Fit Square in Almere.](https://pqxapqovuktacuffcofb.supabase.co/storage/v1/object/public/blog-images/sporten-na-blessure-of-operatie-cover.jpg) # Exercising again after an injury or surgery: how to build up safely August 1, 2026 5 min read By Ivar Slabbekoor TL;DR After an injury or surgery the biggest pitfall is either doing too much too soon, or coming to a complete standstill out of caution. At Fit Square in Almere you build up your strength calmly and measurably under the guidance of physiotherapists, on equipment that adapts itself to your level — without a referral. In this article 1. [01 The gap between physiotherapy and "just going back to the gym"](#the-gap-between-physiotherapy-and-just-going-back-to-the-gym) 2. [02 Why supervised strength training suits recovery so well](#why-supervised-strength-training-suits-recovery-so-well) 3. [03 Who is this for?](#who-is-this-for) 4. [04 Calm, but genuinely moving forward](#calm-but-genuinely-moving-forward) 5. [05 Important: check in if in doubt](#important-check-in-if-in-doubt) ## The gap between physiotherapy and "just going back to the gym" Many people know the moment: your physiotherapy has finished, the complaint is largely gone, but you are not back at your old level. The treatments stop, and then what? Going back to a busy gym where nobody knows your history often feels too early and too risky. Fit Square was created exactly for that gap: we calmly build on the strength you gained during your treatment — with the same professionals who understand your complaints. ## Why supervised strength training suits recovery so well Strength training is one of the most important parts of recovery. Stronger muscles protect your joints, improve your stability and reduce the chance of a complaint returning. The art is finding the right dosage: enough stimulus to get stronger, not so much that you overload yourself. The EGYM equipment helps with motor-driven resistance (which prevents you from getting stuck under a weight that is too heavy) and with automatic, gradual progression. On top of that, a [physiotherapist who knows your history](/begeleiding) keeps an eye on you. ## Who is this for? Building up with guidance at Fit Square is suitable if, among other things, you have just finished physiotherapy and [do not want to relapse](/doelgroep/revalidatie), are recovering from surgery (for example on your knee, hip, shoulder or back) and have the green light to move, have had an injury, or want to exercise safely with a chronic condition. ## Calm, but genuinely moving forward Building up safely does not mean nothing happens. Because we measure your progress every six weeks, you can see in black and white that you are getting stronger. That motivates and gives you the certainty that you are on track. ## Important: check in if in doubt Have you just had surgery or are you unsure whether you may load the area yet? Then check with your treating doctor or physiotherapist first. As soon as you have permission to move, we will help you go further safely. ## Frequently asked questions Do I need a referral? + No, not for a membership at Fit Square. It is wise, however, to check with your doctor or physiotherapist first in case of recent surgery or any doubt. Can I train with a specific complaint (knee, back, shoulder)? + In many cases yes, provided the build-up is responsible. During the intake we discuss your complaint and adjust your plan accordingly. Is this the same as physiotherapy? + No. This is supervised strength training as a follow-up to or supplement to your recovery — not a medical treatment. Our physiotherapists guide you, but the membership is a gym subscription. ## Ready to start training? Book a free intro session and experience EGYM training with personal guidance. [Book a free intro session](/en/free-trial) ## More articles [ ![Strength training on EGYM Smart Strength equipment to lose fat and preserve muscle at Fit Square in Almere.](https://pqxapqovuktacuffcofb.supabase.co/storage/v1/object/public/blog-images/afvallen-zonder-spierverlies-cover.webp) ### Losing weight without losing muscle: why strength training is the key If you only chase the scale, you lose muscle mass too. Here is how to lose fat while keeping your muscle — with strength training and the EGYM Body Scan at Fit Square Almere. August 1, 2026 5 min ](/en/blog/afvallen-zonder-spierverlies)[ ![The EGYM Bio-Age screen showing biological age during the Health Check at Fit Square gym in Almere.](https://pqxapqovuktacuffcofb.supabase.co/storage/v1/object/public/blog-images/bio-age-biologische-leeftijd-cover.webp) ### What is your Bio-Age? How EGYM determines your biological age Your Bio-Age is your biological age, measured from strength, cardio fitness, flexibility and body composition. Here is how the EGYM Bio-Age measurement works at Fit Square in Almere. August 1, 2026 5 min ](/en/blog/bio-age-biologische-leeftijd)[ ![A physiotherapist guiding a member during training on EGYM equipment at Fit Square in Almere.](https://pqxapqovuktacuffcofb.supabase.co/storage/v1/object/public/blog-images/trainen-zonder-verwijzing-cover.webp) ### Supervised training without a referral: how does it work? At Fit Square in Almere you train under the guidance of physiotherapists without a referral from your GP. Read how that works and how it differs from physiotherapy. August 1, 2026 5 min ](/en/blog/trainen-zonder-verwijzing) ![Fit Square Almere logo](/assets/fit-square-logo-axMDBg6k.webp) Strength & cardio training · Almere [](https://www.instagram.com/fitsquare.nl?igsh=bDNveGM1OWFuNGYx)[](https://www.facebook.com/profile.php?id=61583615260659)[](#) ## Navigation - [How it works](/en/how-it-works) - [Pricing](/en/pricing) - [EGYM](/en/egym-equipment) - [About](/en/about) - [FAQ](/en/faq) - [Contact](/en/contact) ## Popular in Almere - [Gym Almere](/sportschool-almere) - [Fitness Almere](/fitness-almere) - [Weight loss Almere](/afvallen-almere) - [Strength training Almere](/krachttraining-almere) - [Fitness 50+ Almere](/fitness-50-plus-almere) - [Training in 30 minutes](/trainen-in-30-minuten-almere) ## Contact - Raaltepad 31 1324 ET Almere - Daily 6:30 AM – 10:00 PM - [+31 6 41445915](tel:+31641445915) - [Also reachable via WhatsApp](https://wa.me/31641445915) - [info@fitsquare.nl](mailto:info@fitsquare.nl) - [Directions via Google Maps](https://www.google.com/maps/dir/?api=1&destination=Raaltepad+31,+1324+ET+Almere) Download the Fit Square app Book sessions, track your progress and stay in the loop. [![Download on the App Store](/__l5e/assets-v1/a697c9a9-5c52-49c2-b434-71d4ccb341fc/appstore-badge.png)](https://apps.apple.com/us/app/fit-square/id6761954405)[![Get it on Google Play](/__l5e/assets-v1/44962413-30d7-4e56-8333-bb50c93d3c31/googleplay-badge.png)](https://play.google.com/store/apps/details?id=com.netpulse.mobile.fitsquare) © 2026 Fit Square. Part of Orthomotive Fysiotherapie. [Blog](/en/blog)[Terms & conditions](/en/terms)[Privacy](/en/privacy)[Cookies](/en/cookies) Website door [Dutchify](https://dutchify.ai/) We use cookies to improve the website. Read our [cookie statement](/en/cookies) and [privacy statement](/en/privacy) for more information. AcceptNecessary only [](https://wa.me/31641445915)