Often coming back from an injury is challenging and frustrating, but you shouldn’t let it get the better of you. You should take your time, and stay consistent with any workouts that you complete. Have regular consultations with your personal trainers, physical therapists and your doctor in order to recover as quickly as suitable.
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It’s important if you’ve had an accident or injury that you get the help you need, whether that is physical therapy, operations or professional legal advice from firms such as The Derrick Law Firm. In order to get you back on track have a look at some of the exercise tips that there are below:
Form And Function
Your form is an important part of exercise doing what it’s designed to do. It’s even more essential when coming back from an injury. Having the incorrect form could risk you injuring yourself further. You should be reviewing the correct form for any exercise that involves the injured area/s. If you have any questions or uncertainys then it’s best to speak to your personal trainers at the gym or a physical therapist. Some really good ways of maintaining good form include:
- You Spine- Make sure you keep your spine long as this ensures good posture without overcorrecting and risking more damage.
- Your Shoulders – You should make sure you relax your shoulders, commonly stress and computer time makes shoulders tight so, try to let your shoulders sit naturally rather than tense.
- Your Hips- Keep your hips moving. During both a full-body and lower-body exercise routine, movement initiates from your hips so it’s wise to make sure you keep them moving and not locked. Try to keep your lower back out of it to reduce the risk of further injury.
Choose The Correct Exercises
It can be difficult to take your exercises down a notch if you’re use to being able to complete a high level of physical activity, but that is unfortunately what you need to do when you are returning to workouts post-injury. You should try picking an exercise that is less challenging than the exercises you did before and reduce the amount of weight and motion you’re completing until you are back up to strength. Working your way up to your post-injury fitnesses may take time but it’s not impossible to achieve. You just need to be patient and not puch yourself too far. You should think about areas such as reducing the size of your squats if you have an injured knew, remove some weight from your lifts if you have hurt your back and so on. Over time you will be able to increase the level of exercise you’re completing, just increase it gradually and test your improvements as you go along.
Pain Can Be Your Friend
You might think this sounds a little silly however, pain is your body’s way of telling you that something is wrong. If you’re going to complete a workout post-injury stay away from any pain relief, this can mask your body telling you that you’re overdoing it. If the area that you injured starts to hurt while you’re working out then this is a major sign that you’re doing more harm than good and should slow down. If you notice any pain during exercise you can try some of these:
- Stay in the pain-free zone by limiting your movement.
- Switch to a pain-free exercise, it may be that you have injured you arm but are still able to complete exercises involving your legs.
- Decrease the amount of weight you are lifting and slowly build on it, if any pain occurs you can drop it down again.
An Active Recovery Is Essential
Active recovery is essential to any time that you workout but it is even more so when you’re working out after an injury. You can complete routines that include stretching, cooling down and even swimming in order to have an active recovery. Effort should always be made to complete a recovery stage otherwise you risk making an injury worse or prolonged. You should aim to find pain-free stretches that are going to help add strength to the injured areas. If you’re ever unsure of this it’s best to seek the help of a professional such as a physical therapist. They will be able to work with you to help you find pain-free methods that also help to restore your physical strength.
This is just a short guide to help you to get back on track after an injury. Do you have any other advice that you can leave in the comments below?
This is a collaborative post.