Everyone who participates in athletics, from newbie gym goers to seasoned marathon runners, fears the word “injury”.
While typical sports injuries including rotator cuff tears, tennis elbow, runner’s knee, hamstring strains, and Achilles tendonitis cause an onset of pain, the longer path to recovery poses a greater challenge. There are concerns such as “Will I ever return to my peak performance?” , “What if this becomes a recurring issue?” , as well as “How much will this set back my training?”
Returning to exercise after a sports injury requires caution and a gradual approach to avoid re-injury and promote proper healing. It’s essential to consult with a healthcare professional or physical therapist before starting any new workout routine after an injury. They can provide personalized guidance based on your specific injury and recovery progress. Here are five general workouts to consider when returning to exercise after a sports injury, keeping in mind that these should be tailored to your specific needs and limitations:
1. Walking
Walking is one of the safest and most accessible forms of exercise for people recovering from sports injuries or returning from a prolonged rest. It’s a low-impact activity that can help rebuild cardiovascular fitness, improve joint mobility, and enhance overall endurance without placing excessive stress on the body.
Walking acts as a transitional exercise, easing your body into more strenuous exercises after a period of complete rest. It enables you to evaluate your current physical condition, analyze your level of pain, and gradually regain your stamina and muscular strength.
You can push yourself as your recovery goes along by stepping up your pace, going for longer periods of time between stops, or even choose hilly terrain for more difficulty.
2. Swimming
Swimming is an excellent post-injury workout for many reasons, and it’s often recommended by healthcare professionals and physical therapists.Swimming is a popular option for people with joint-related sports injuries since it can lessen the impact on joints.The buoyant nature of water provides a unique advantage for those recovering from sports injuries or dealing with joint pain.
Your body only bears around 10% of its weight when you’re submerged in water, so the majority of the stress that comes with exercising on land is reduced.
Swimming may provide a full-body workout, working both the core muscles that support your body and the limb muscles that power your strokes. This all-encompassing activity promotes balanced muscle repair by avoiding overuse of any one muscle group.
3. Cycling
Cycling is another excellent alternative for individuals managing sports injuries, whether it be stationary or outdoor. It offers several benefits that make it a favorable choice for rehabilitation and fitness during the recovery process.
The regulated atmosphere that stationary bikes provide is one of their key benefits. They allow you to control your own pace and change the resistance levels to your comfort level so you don’t have to be concerned about uneven terrain or abrupt stops. This capacity to control your exercise intensity to the millisecond is crucial for someone healing from an injury. Typically, stationary cycles have digital displays that show parameters like speed, distance, and resistance. You can gradually raise your thresholds while keeping an eye on these.
4. Resistance bands
Resistance bands are a fantastic fitness tool, especially for individuals recovering from sports injuries or those looking for a versatile and convenient way to stay active.
Resistance bands may deliver an impact when it comes to giving a thorough workout without running the danger of subsequent injuries because they are lightweight, portable, and versatile. You can adjust the tension to change the intensity of your workout by folding the band, cutting it shorter, or using bands with stronger resistance.
Resistance bands guarantee that motions stay natural and low-impact, in contrast to other training techniques that could be hard on joints. They provide gradual resistance, which reduces jerks or sudden strains and makes exercises more controlled and fluid.
5. Training machines for building muscle
These equipment, which are specifically made to target different muscle parts, offer an organized setting for a successful and secure muscle recovery.
After an injury, it’s crucial to start with lighter weights than usual. This not only minimizes undue stress on the muscle or joint that is recovering, but it also frees your mind to concentrate on the level of each repetition. During this time, quality rather than quantity should always be the goal; one well-executed controlled movement is preferable over multiple hasty ones.
Adjustments to the seat and handles are equally important. Correct posture minimizes unneeded pressure on areas that are not being addressed and enhances focus on the targeted muscle group.
Physical therapy exercises for sports injury recovery
Physical therapy exercises play a crucial role in sports injury recovery by helping you regain strength, flexibility, and function while reducing pain and the risk of reinjury. The specific exercises you should do will depend on the type and severity of your injury, as well as your physical therapist’s recommendations. Here are some common types of physical therapy exercises that may be included in a rehabilitation program:
1. Range of Motion (ROM) Exercises:
- Passive ROM exercises: A therapist or device assists in moving your injured joint or limb through its full range of motion without you actively engaging the muscles.
- Active ROM exercises: You perform controlled movements without assistance to improve joint flexibility.
2. Strengthening Exercises:
- Isometric exercises: Contracting muscles without changing their length, which is ideal for early-stage strength building.
- Concentric exercises: Muscle shortening during contraction (e.g., lifting a weight).
- Eccentric exercises: Muscle lengthening during contraction (e.g., lowering a weight).
- Progressive resistance exercises: Gradually increasing resistance to improve muscle strength.
3. Balance and Proprioception Exercises:
- Balance board exercises: These challenge your stability and help retrain your body’s sense of balance.
- Proprioception exercises: Activities that enhance your awareness of the position of your body in space, often involving unstable surfaces or functional movements.
4. Stretching and Flexibility Exercises:
- Static stretching: Holding a muscle in a stretched position to improve flexibility.
- Dynamic stretching: Moving through a range of motion in a controlled manner to enhance flexibility.
- PNF (Proprioceptive Neuromuscular Facilitation) stretching: Partner-assisted stretching techniques that improve flexibility through contract-relax patterns.
5. Functional Exercises:
- Exercises that mimic the movements and demands of your sport or daily activities to help you regain functional strength and coordination.
- Sport-specific drills that simulate the movements and challenges you’ll face when returning to your sport.
Keeping a positive outlook while recovering from a sports injury
Maintaining a positive mindset during sports injury recovery is crucial for both your physical healing and emotional well-being. Coping with an injury can be challenging, but a positive attitude can significantly impact the recovery process. Here are some strategies to help you stay positive during this time:
Acknowledge Your Feelings: It’s normal to feel a range of emotions, including frustration, anger, sadness, and even anxiety, when dealing with a sports injury. Allow yourself to acknowledge and process these feelings rather than suppressing them.
Set Realistic Goals: While it’s essential to stay motivated, set realistic and achievable goals for your recovery. Break them down into smaller milestones, and celebrate your progress along the way.
Focus on What You Can Control: Understand that you may not have control over the injury itself, but you can control your attitude, adherence to rehabilitation exercises, and overall lifestyle choices. Concentrate on the aspects within your control.
Stay Informed: Educate yourself about your injury, treatment options, and the expected recovery timeline. Knowing what to expect can reduce uncertainty and anxiety.
Seek Support: Don’t hesitate to reach out to friends, family, or a mental health professional for emotional support. Sharing your feelings with others can be therapeutic.
Adopt a Growth Mindset: Embrace the idea that setbacks are opportunities for growth and learning. Focus on what you can learn from this experience and how it can make you stronger mentally and physically.
Accident Insurance
Engaging in sports and physical activities can bring numerous health benefits, but they also come with some inherent risks of accidents and injuries. Rather than avoiding sports or physical activities altogether, it’s essential to be proactive in managing these risks. Accident insurance can indeed be a valuable safety net to provide financial protection and peace of mind in case of unexpected injuries. Here are some key points to consider:
Financial Protection: Accident insurance can help cover medical expenses, including hospitalization, surgeries, doctor’s visits, and rehabilitation costs, which can be significant after a sports-related injury.
Loss of Income: Some accident insurance policies may offer benefits for temporary or permanent disability, helping to replace lost income during your recovery period if you’re unable to work.
Supplement to Health Insurance: Accident insurance can complement your existing health insurance coverage. It may cover deductibles, copayments, or out-of-pocket expenses that your health insurance doesn’t fully cover.
Peace of Mind: Having accident insurance can provide peace of mind, knowing that you have financial protection in case of injury, which can allow you to continue enjoying your sports and physical activities with confidence.