When you`re recovering from a personal injury, exercising is likely to be one of the furthest things from your mind. It`s normal – you`ve recently suffered substantial bodily harm and you may be wary of putting any pressure or strain on the affected body part. But don`t allow yourself to become sedentary as you recover from your personal injury.
In addition to the risks that come with gaining weight during recovery, you can lose significant muscle flexibility and mass if you don`t exercise. This can make the process of recovery process more difficult and slower for you. The following four exercises can help you to recover faster from a personal injury.
- Stretching exercises
Stretching is one of the great ways you can use to build and maintain the flexibility of your muscles and joints after a personal injury. Additionally, stretching also helps to prevent the formation of scar tissue as the body heals. Every day, set aside some time to do small stretching exercises, both isolating the injured part of your body and concentrating on the other areas of your body.
Don`t stretch further than your body can handle; instead, you should aim to stretch just a little bit further every day or after a few days. Do not stretch if your physiotherapist or doctor vetoes the idea.
- Resistance exercises
Sprains occur when ligaments, the tissue which connects bones, are snapped or stretched too far. Stretching exercises can be performed to help improve the strength and flexibility of the following body parts; the foot, lower leg, ankle, hip, groin, thigh, shoulder, upper arm, elbow, and neck. The good thing with resistance exercises is that you`ll be using the very simple concept of employing your own weight along with gravity to strengthen and improve the flexibility and balance of your body. You can use resistance to perform the following resistance exercises; side steps, hamstring curls, triceps curl, lateral leg raise, and bridge. If you feel any recurring pain when performing these exercises, you can find out why and remedy the problem by consulting your doctor.
Walk, according to your doctor’s instructions. As long as your osteopathic physician or doctor approves, take short walks every day to speed up physical recovery. Again, unless you are cleared to do so, do not walk without the supervision of your physical therapist. He/she will identify a safe, flat surface for the walk. Wear supportive, sturdy shoes as recommended by your physiotherapist or doctor and call them if the short walk causes pain. To get your body used to moving again, even a walk of only 1 to 2 minutes can help to get you back on sound footing.
- Water and swimming exercises
Like walking, swimming is a cardiovascular exercise which promotes the circulation of blood. Water and swimming exercises are low impact meaning they are easier on your body than many other exercises, with less chance of further injury from stumbles or falls. One of the greatest benefits of swimming is that it`s a non-contact exercise.
In water, there isn`t any pressure on your joints and your body can move easily, swimming or simply walking through the shallow water. Consider doing stretches and light-weight training in the water with buoyant weights. Don’t attempt water and swimming exercises without the physical therapist. Your physical therapist can walk arm in arm with you in the water.
The above exercises can help injured people recover, but the kinds of exercises which will work best for you depending on the kind of personal injury from which you`re suffering, your overall fitness level and its severity.
You should talk to your physiotherapist or doctor about creating an exercise regimen which allows you to enjoy the benefits of moving the injured body without causing any further damage. When you`re recovering from a personal injury, your safe recovery and health should be your main concerns.