Those who exercise regularly know that it can be frustrating to be taken out of the game because of an injury. No matter if you are a star athlete, workout to get healthy, or exercise only occasionally an injury still prevents you from enjoying a normal life. It doesn’t matter the severity of the injury it still takes time and rehabilitation to heal.
Overcoming injury has to be done in a way that safely balances recovery time vs your rehabilitation goals. Knowing when to return to full activity has to be judged carefully. It is important to make sure during rehab you do not further aggravate the initial injury or cause a new injury all together.
Sometimes injury rehab can be aided by the use of special rehabilitation devices such as TENS machines, passive continuous motion devices, stim, or other electronic pain relief devices like those taked about at Medical Health Pages.
With the correct rehabilitation exercises, you can speed up injury recovery time and get back to regular exercising.
Injury Rehabilitation and Exercises
The process one takes to return to full recovery depends on many factors. The initial injury, its location, and how severe it is.
Your current health and fitness level will also impact recovery time and the rehabilitation progress you’ll make.
Below are a few injury recovery exercises you can use for specific types of injuries and tips to help you return to exercise after your injury. Working these tasks multiple times daily will help with strength and rehabilitation.
1. Hamstring Injury
Hamstring Curl: Find a comfortable place on the floor. Lie down on your stomach with your legs straight out. Slowly bend the knee of your injured leg toward your butt, stopping when you feel tightness in your muscle. Continue this motion 8-12 times per side.
Single Leg Bridge: Lie down on the ground with your back flat and your knees bent. Lift one leg up to activate your gluteus maximus muscles. Keeping your leg up, push into your heel to lift your hips off the ground. Keep your shoulders to the ground, and your glutes, core, and hamstring engaged. Repeat 10 times on each side.
2. Back Injury Recovery
If you’re returning to exercise after a back injury, try these core strengthening exercises:
Bird Dogs: Begin on your hands and knees. Keep your core tight. Slowly lift one arm forward and the opposite leg behind, hold for 3-5 seconds. Bring your arm and leg back to center and switch sides. Repeat 6 times per side.
Pelvic Tilts: Lie down on the floor back straight, knees bent. Place your hands on your hips and tilt your pelvis up and down. You’ll feel your low back lift. Continue this movement for one minute.
3. Shoulder Injury
Crossover Arm Stretch: Stand with your shoulders straight and relaxed. Pull one arm across your chest. Hold the stretch for 30 seconds and repeat again with the other side.
Pendulum: Stand up straight, bend forward at the waist and hold onto a chair with one arm. Let the arm with the injury hang. Gently swing your arm back and forth, side to side, then in circles. Repeat on the other side. Perform this exercise 3 times daily.
With proper, consistent rehabilitation overcoming injury can be done safely and efficiently. Before you know it you’ll be in game shape and ready to compete again.