Injuries are always stressful events, as they pose a feeling of uncertainty and even make you wonder if you will be able to train again. You may have fallen hard or over-exerted yourself and suffered serious injuries. It can take you just a second or two to completely destroy your body in an accident. Unfortunately, this is why returning to exercise after an injury takes so much time. Bearing this in mind, we have prepared a short guide on returning to your fitness routine painlessly and safely.
Consult Your Health Provider and Create a Training Plan
Before you start exercising, you should first get your doctor’s approval. Then, a physical therapist can show you exercises that can help you relieve remaining tension or pain, and they can also help you select the right exercises and plan. In addition, they can also help you by recommending exercises based on your injuries and, at the same time, ensuring that you never over-exert yourself or out-strain any muscle in your body that can cause serious pain.
You would also like to schedule regular sessions with registered massage therapists who can help you accelerate the healing of your damaged tissues and decrease the remains of underlying tension that limit you from any activity. On the other hand, some patients may even ask for treatment from an acupuncturist, who can promote better circulation, speed up the healing process, and minimize pain. But before you even start thinking of returning to your regular routine, you need to ensure that you have resolved legal issues about your case. So, by consulting a local personal injury lawyer, such as personal injury lawyers in Las Vegas, NV, you would make sure that you can get back to your active life by sustaining your peace of mind in the first place. You need to make your comeback gradual in every sense of the word.
Go Step By Step: Start Slowly
Consider this equation: double your time off your feet or out of commission. That is precisely how long it will take for you to return to exercise once the injury takes place. You may wrongly assume that starting harder may speed up your recovery, but it may considerably slow down your recovery process. You should be aware that not only the injured area is affected; there are other affected muscles. Since you have avoided physical activity for quite some time, you are most likely deconditioned, and losing some coordination, strength, and flexibility can also occur in other body parts. By forcefully speeding up your recovery process, you can reinjure the affected area and injure some other body parts by overloading yourself. You should start slow and keep your body safe from further unintentional injuries.
Try Some New Things
Since your body needs to adjust to the movement again, you should ask your doctor to try new sports and activities that may contribute to your recovery. That means that some activities, such as cross-training, may involve various parts of your body. It may help you rebuild strength without focusing on the activity or sport causing the injury. Low-impact activities are the best choices when it comes to exercises for injuries. Swimming is an all-body workout that can benefit cardio while having positive effects and going easy on your joints. Pilates and yoga are also low-impact exercises. Mix these with exercises that give your body enough time to rest and recover from previous activities.
Incorporate Balance and Stretching Exercises
Stretching and balance exercises can also be beneficial when initiating a return to your exercise routine after an injury. You need to warm up before you start with your exercise and take some time to cool down at the end. You should ask your doctor or therapist about the strategies you need to use and for how long you should be doing them. You should get informed about the warmup exercises based on your injuries so that your body can be prepared for more intense exercises and increased blood flow in those muscles. In addition, your body may also need some balancing exercises as it may have lost some conditioning and muscle. To this end, these exercises may help you strengthen your core muscles and improve your posture.
You Should Never Push Through Your Pain
If you are a regular athlete, you may feel that you should push and ignore any pain when you return to the track after an injury. This is not a smart decision, as ignoring and pushing through pain is a perfect way to get hurt again. So, you should ask your doctor or physical therapist what discomfort and pain are acceptable as you exercise and what should alarm you to stop and back off. Stopping a painful exercise may help your body feel better, but if it continues for a long time and is severe, you will need to take some rest in the following days and not come back forcefully or aggressively again. That painful impression is a sign from your body that you are overwhelmed and have overdone yourself.
Keep a Record of Your Process
As you continue to work out after the injury, you should also devote some time to tracking your progress and sharing it with your doctors. This will help you stay on the same page with the advice they have given you. Some tools and apps can help you track your progress and share this imaging with your doctors, acupuncturists, physical therapists, or any other kind of healthcare provider. By sharing this information with your medical health provider, you will also provide them with better insight into your current state and the necessary information to recover fully and safely.
Coming back on track after sustaining some injury can be quite problematic, as there may be serious problems, such as the fear of being injured again. As you are not familiar with the current state of your body, you should take your renewed fitness journey slowly and take a lot of time if needed to be safe from sustaining even more severe injuries again.