Everyone is different, and this extends to their bodies, too. What works for one person’s body might not be beneficial for another. This means that there is no simple solution when you are recovering from an injury. Instead, you must listen to your own body and find an effective strategy to recuperate.
For many people, this might mean taking a break from exercise, which is often a scary thought. Some individuals will fear that taking time away from movement will result in the loss of their progress, particularly when muscle growth is concerned. However, there are some activities that can help you maintain your level of fitness as you follow your recovery plan after injury. This post outlines three of the main ways you can stay fit as your body mends from its injury.
Improve Your Range of Motion
While all gym sessions should begin with some form of stretching, mobility exercises, and stretches are even more critical after an injury. These movements will improve your flexibility and range of motion, which will decrease the risk of further injuring yourself in the future. Your current injury might limit your range of motion, so you must consider this and avoid pushing yourself to the point of pain.
To restore your range of motion to its normal function, you must complete both dynamic and static stretches. These movements have been proven to improve the range of motion over time. Dynamic stretching will see parts of your body moving through the full range of motion, or the fullest that you can manage with your injury. You might do the following stretches: calf raises, leg swings, torso twists, walking lunges, and more.
The best stretches will depend on the type of injury you have, of course. Some are better suited for shoulder strain, while others will ease the tightness in hamstrings and quads. With the right research, you can find out the best stretches to improve your range of motion around your injury. There are numerous common methods of managing upper extremity pain, for example, including stretching exercises from a physical therapist.
Opt for Low-Intensity Cardio
Although you might have participated in high-intensity workouts previously, you must begin with exercise that is low-intensity. There are numerous low-impact movements you can do, including cycling, swimming, using an elliptical machine, or walking. All of these can be completed in a short time period, and they are incredibly effective in maintaining an individual’s fitness level. These exercises will improve circulation, reduce pain, and maintain your fitness levels. As very little stress is put on the injured area, low-intensity cardio should be a staple in your recovery process. This is better than complete rest as it allows your body to rebuild itself more effectively. It will also help increase your range of motion as the injury eases.
Start with Bodyweight Exercises
As time passes and your injury begins to lessen, you can get back into strength exercises. It is best to begin with body weight when doing this before moving on to using additional weight. Only when you can do these exercises with no pain should you start to add weights back in slowly. You should not jump straight back into your usual exercise routine with the same weights and intensity, as this can increase the likelihood of further injuring yourself.
To conclude, there are multiple ways to maintain your fitness level when dealing with an injury. As outlined in this post, three of the main methods include increasing your range of motion, participating in low-impact cardio, and beginning with bodyweight exercises.
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