Injuries can happen to absolutely everyone. Besides the pain and limited mobility, dealing with an injury that derails your normal routine can be emotionally bad. After all, you’re being denied an activity that provided some measure of release or relaxation, while also worrying that your fitness level is on a steady decline. If you have injuries but you want to stay in shape, there are certain exercises that you can do. If you’re in pain, there’s a temptation to skip exercising. But exercise can often help reduce pain and improve your quality of life. “No pain, no gain” won’t work as an exercise mantra if you’re already injured. In fact, physical therapy exercises can help you heal the injury and feel safe. Just because you are injured, it does not mean that you should stop working out.
The key for exercising when you are injured is to start slow and gradually increase your activity level. Agility exercises are inappropriate in the early stage of your rehabilitation process. Choose exercises that require slower movements, such as swimming, walking or stretching. It is important to workout at the same time everyday for at least 20 minutes. Since each type of exercise is different, try to combine a variety of exercises in order to move all parts of the body. Exercises can be very helpful since you move your body and keep it in a great shape.
Walking offers a variety of health benefits for people of all ages. It can lower the risk of health problems, strengthen bones and muscles and even improve your outlook. Walking is a low-impact activity that’s a good choice if you have the physical capability. The benefit is that you can exercise almost anywhere: The mall, the local school track, or a parking lot. However, if you have a foot injury, then walking is not the ideal workout for you. One of the reasons that many foot problems heal slowly is that feet rarely get a chance to rest. Even If you are trying to take it easy, you still spend a lot of time on your feet. This is the reason that for many foot problems, the first thing we must do is to give the foot a chance to rest.
If you have foot injury, then try working out with the upper part of the body. Strength training exercises involve using weights or other resistance to build muscle and bone mass, improve balance, and prevent falls. Similarly, if you have a shoulder injury, for example, your focus will be more on strength training your legs and core.
While water-based activities can be both of these things, they also present an excellent setting for rehabilitation and recovery following an injury. The water keeps you cool, even as your heart gets a great workout. You’ll probably be able to keep yourself going for a longer time than if you were running. That’s because it’s fun and gentle on your joints and muscles. Swimming is considered a moderate-intensity aerobic exercise. To get adequate fitness benefits from swimming, swim a minimum of 150 minutes per week. This can be done in increments of 30 minutes for five days per week or whatever is most convenient and comfortable for you.
Another easy exercise you can try is yoga for beginners. People tend to think of yoga as mainly consisting of stretching exercises, but the poses develop strength, endurance and flexibility depending on how you perform them. The breathing component of yoga might be just as helpful to ease chronic pain as the movement and stretching. You want to do whatever is a comfortable range of motion within your abilities. Don’t push it unless you’re in very good condition. It’s important to let your teacher know if you’re injured so he or she doesn’t encourage you to try moves that might exacerbate your injury.
Avoid activity involving the injured body part. Always warm up by stretching for few minutes before starting your workout. Avoid deep stretches if your muscles are cold. For best results, always drink plenty of water since your body needs to be properly hydrated. Wear comfortable training clothes that won’t restrict your movements. In order to avoid injuries, listen to your body. Stop exercising if you feel any kind of pain, dizziness, discomfort, chest pain, shortness of breath or nausea.