How To Exercise When Recovering From An Injury

By Omiete Charles-Davies+

How To Exercise When Recovering From An Injury

Getting an injury can offset your normal daily activities especially when it comes to exercising. Having a knee injury, for example, will affect your walking and any form of leg exercises that you used to do before the injury happened.

One of the goals expected while recovering from an injury is to go back to how you were before the injury. If you could do 100 squats before a knee injury, you will like to go back to that after the injury is completely healed.

There are some precautions to note, however, before you start to exercise while recovering from an injury.

Injury Rehabilitation

Talk to your doctor about exercises for your injury.

  • Discuss with your doctor when it comes to exercising. They will advise you to either hold on or refer you to a chiropractor or physiotherapist when they can tell, from the state of the injury, that you are fit for exercising.

See exercises for lower back disc herniations

  • See a chiropractor who will draw up an exercise plan to meet your expected goals. The chiropractor will help you through the exercises and either add to them or modify them as you progress.

So how do you exercise when recovering from an injury?

1. Exercise at your own pace.

Do not rush through the exercises. Take your time. If you are to do 10 reps of static quadriceps contractions, take your time to do the 10. As you continue to do the exercise, the muscles get stronger and it gets easier and faster to do.

2. Try contractions to strengthen your muscles around the injured part.

If you have a fractured shin, for example, you will have to strengthen the muscles in that leg and also around the fracture site. Isometric contractions will not involve the movement of joints.

Normally, you are not supposed to move the injured part but contractions strengthen the muscles and increase blood flow to the injured part to speed up healing. Also, a heating pad can be helpful to increase blood flow too.

3. Strengthen other parts of your body

Just because you are injured doesn’t mean you should not exercise at all. Your body needs to be fit.

If you have pulled your calf, it is usually advised that weight should not be placed on the injured leg, which means all the weight will be on the good leg. This good leg needs to be strong enough to carry all the body weight.

You can gradually start partial weight bearing on the strained muscles till you feel comfortable enough to bear your full weight on both legs.

You can also try exercises like swimming, walking, riding a stationary bicycle as long as your injury does not cause any limitations.

4. Listen to your body

Your body understands only one language when recovering from an injury. This language is called pain. Once you feel pain, stop the exercise. Pain shows the limit your body can get to.

5. Let a chiropractor or physiotherapist be your personal instructor

Most people with injuries tend to go to the gym to get back in shape while recovering. Gym instructors will provide exercises but sometimes it can cause more harm to the injury.

Seeing a chiropractor helps you recover better from an injury. This is because they understand how the body works and tailor the exercises to the injury healing process.

Let’s look at an injured knee. The chiropractor will help to relieve pain and provide exercises to strengthen the muscles around the knee joint without causing unnecessary movement at the knee.

This will prevent the muscles from getting weak because they are not being used normally. As the injury improves, the chiropractor may recommend using weights or resistance bands depending on how far the healing process of your injury has gone.

Picture Reference

  1. Photo by rawpixel on Unsplash
  2. Photo by rawpixel on Unsplash

Author Bio:

Dr. Charles-Davies is a medical doctor who loves to share health information using relevant methods.


Author

Omiete Charles-Davies

Dr. Charles-Davies is a medical doctor who loves to share health information using relevant methods.

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