Special Exercises to Help You Recover After Injury : Have you suffered an injury that requires physical rehabilitation? The recovery process for an injury or a surgical repair can prove challenging. It’s hard to stay motivated when you are in pain.
Giving in to the pain will prolong or even halt your recovering. It’s important to make a commitment to take part in the special exercises ordered by your doctor. This will speed your recovery and help you regain function.
Continue reading this article to learn about beneficial post-injury exercises.
Exercise and Longevity
If you have experienced an injury, it’s much easier to find a comfortable position and stay there. Yet, if you don’t persevere, you will lose function and even independence.
Rigorous studies have shown that regular lifelong exercise contributes to an individual’s longevity. So, don’t let the injury win.
Always try your best as you complete your rehabilitation regimen. Then work toward a life pattern of moderate-intensity aerobic activity. This involves exercising for at least 150 minutes each week.
Importance of Post-Injury Special Exercises
Understanding the rationale for an exercise helps motivate you to give it your best. Having a positive attitude toward working out increases your performance. When planning or participating in rehabilitative exercises, follow these tips.
Beginning your exercise time with a warm-up routine prepares your muscles for activity. This increases the oxygen and blood to your muscles. It also loosens stiff joints.Studies demonstrate adequate evidence to support warming up to help prevent muscle injuries. Begin with slow, gentle movements. Focus on stretching muscles and moving joints.
Increase the intensity and add cardio exercises. Cardio exercises make you breathe faster and take in oxygen.
One of the simplest forms of exercise is walking. This is often recommended for recovery from many injuries. It’s a good choice for neck or upper body injuries.Walking provides a low-impact activity. This also works your core muscles involved in balance.
You can adjust your pace to increase the aerobic level of exercise. This increases your general stamina that is often decreased following an injury.
Stretching should be performed in a gentle, smooth manner. Yanking or jerking does not effectively stretch the muscles. It may even cause further injury. Focus your attention on the muscle groups that are tight and painful. Take deep breaths and relax the muscle as you exhale. During exhalation, gently move the muscles through their range of motion.
Range of motion describes the amount of movement in a joint or muscle group. You may use assistive devices like resistance bands to help with the motion.
Talk to your doctor before exercising injured or swollen areas. If muscle tightness continues, notify your practitioner.
Riding a traditional or stationary bicycle provides benefits for many injuries. This helps with knee, hip, ankle, upper body, and back injuries. Stationary bicycles have also been helpful for plantar fasciitis. The bicycle takes the legs and feet through large range of motion movements. Begin with only enough resistance to increase your heart rate and breathing. Try biking for about 20 minutes.
If this exercise increases your pain speak with your doctor or physical therapist. Make sure that bicycling is the right exercise for your injury.
Isometric exercises involve contracting and relaxing your muscles. This helps to increase the strength in an injured area. It also builds a stronger neuro-muscular connection by employing external forces and resistance. Isometric exercises are performed in a static position. Since you aren’t moving, this doesn’t work on range of motion and only focuses on one group of muscles. The purpose of this exercise is to stabilize an injured area.
If you have a rotator cuff injury, for example, you may do isometric exercises to stabilize your shoulder and maintain strength. Individuals with arthritis benefit by improving strength without the need for full range of motion.
To perform an isometric exercise, start in a comfortable position. Focus on the muscle group you wish to work on, tighten the muscle and hold for a count of 10. Relax and then repeat 5 to 10 times.
If you have knee problems, focus on tightening your thigh muscles. For back issues, contract your stomach muscles. You can also work your arms by pressing your palms together.
Water workouts are great to decrease the impact on joints. The water provides resistance when you move your arms or legs quickly through the water to work on strength. It’s also good for working on joint range of motion in a buoyant environment.
Some examples of water exercises include:
– Moving your leg forward, back, and to the side as fast as possible
– Moving your arms forward and back in a sculling motion
– Jogging in the water
– Crouching down and jumping up
– Taking giant steps and bending your front knee, then switching legs
– Lying on your back and flutter kicking
– Changing from a lying to an upright position as fast as you can repeatedly
When you increase the speed of your movements, you increase the aerobic benefits of the exercise.
Once you have completed your workout, it’s important to take time to cool down. Lactic acid builds up in your muscles during exercise and causes muscle soreness. Taking time to cool down and relax decreases your lactic acid levels.
Is Staying Fit a Life Goal for You?
Remaining physically active provides many benefits as we go through life. If you are recovering from an injury, it’s important to practice the special exercises prescribed. This will help you regain strength, flexibility, and normal activities.
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Special Exercises to Help You Recover After Injury
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