If you’ve been injured, it’s important to take the time to heal before starting to exercise again. However, once you’re healed, you don’t want to just jump back into your old routine. Instead, you need to be careful and follow a safe exercise plan that will help you rebuild your strength and mobility. This blog post will discuss some safe and effective strategies for exercising after an injury.
1.) Consult with your doctor:
Before starting any type of exercise after an injury, it’s important to consult with your doctor. They will be able to give you specific advice on what exercises are safe for you to do and when you can start doing them. If your doctor gives you the okay to start exercising, then there are a few things that you need to keep in mind:
Start slow and gradually increase the intensity of your workouts.
Focus on quality over quantity. It’s better to do a few well-executed exercises than a bunch of sloppy ones.
Pay attention to your body and how it’s feeling during and after your workout.
If something doesn’t feel right, stop immediately and consult with your doctor again.
2.) Incorporate strength training:
Strength training is an important part of any workout routine, but it’s especially important after an injury. Strength training helps to build up the muscles around the injured area, which can help to prevent future injuries.
Start with light weights and gradually increase the amount of weight you lift as your strength improves. And don’t forget to focus on other parts of your body as well! For example, even if you’re injured in your leg or arm, you can still work on strengthening your upper body.
In addition to strength training, you can also try out balance training exercises. These exercises help to improve your balance and coordination, which can help you avoid falls and injuries.
3.) Use proper form:
When you’re first starting to exercise after an injury, it’s essential to focus on using proper form. This will help you avoid reinjuring yourself and will also help you get the most out of your workout. To use the proper form, you must focus on three things: alignment, breathing, and control.
First, make sure your body is properly aligned. This means that your joints should be stacked on top of each other, and your spine should be in a neutral position. Second, focus on breathing evenly throughout your workout. And lastly, make sure you’re controlling the movement. This means moving slowly and smoothly rather than jerking or bouncing around.
Once you have the proper form down, you can start to increase the intensity of your workouts. But even then, it’s important to listen to your body and take breaks when you need them.
4.) Don’t forget to warm up and cool down:
Warming up before you exercise and cooling down afterward are both important, but they’re especially important if you’ve recently been injured. Warming up helps to increase your heart rate and loosen your muscles, which can help prevent injuries. And cooling down helps your body to recover from the workout and prevents stiffness.
A good warm-up should last about five minutes, and a good cool-down should last about three minutes. During your warm-up, you can do things like a jog in place or jump rope. And during your cool-down, you can stretch or walk around the block.
In conclusion, following these four strategies can help you exercise safely and effectively after an injury. Remember to balance training exercises, use proper form, focus on other body parts, and don’t forget to warm up and cool down. With a little bit of time and effort, you’ll be back to your pre-injury self in no time!
KT is a digital nomad who quit her job, bought a ticket somewhere, got a tan, fell in love with mother nature and she would never return to the normal life that society dictates. You can also connect with her on YouTube, Facebook, Twitter, and Instagram: @pinaynomad