How to safely return to sports after the injury?
Exercise is part of a healthy lifestyle and part of your daily routine. So should we exercise immediately after injury? And how long should you wait to exercise after an injury? If you turn back too quickly, you risk getting injured again or causing more harm. If you wait too long, then you are wasting time unnecessarily. Fitness Source will give you some tips on how to get back to working out safely after an injury.
1. How long should you wait to exercise again after an injury?
The question of when to exercise after an injury is directly related to the type of injury we have. When the pain has subsided for a few days while we can still do a regular activity at work, home or school, it’s time to consider returning to exercise. This process can take days, weeks, or months.
It is essential to continue to rest until the injury subsides during non-sporting activities. Always start slow, and remember to double-check your body parts for damage.
If you return to your entire workout immediately, you can easily re-injury. One rule of thumb is that the amount of time we take off exercise is precisely the amount of time we need to get back into training at peak intensity. Light activities should be done before returning to the previous power.
2. Things to do to speed up the healing process
While it’s not good to return to exercise too soon, there are a few things you can do to speed up the recovery process:
- Rest may be essential for healing, but don’t just sit around and do nothing. Make the most of those uninjured parts to take everyday tasks lightly and continue working out the rest of your body in the meantime.
- Keeping the body healthy will aid in better healing of the injured area. A natural way to help reduce inflammation is by alternating hot and cold compresses. This method requires the practitioner to apply heat for 10 minutes on the injured area, then use cold for 5 minutes.
- Diet also plays a massive role in how well the body heals, so always stick to a healthy diet during injury treatment.
- Massage – massaging the injured area is also beneficial. Finally, keep the injured area mobile by stretching or doing yoga exercises.
- How to safely return to exercise after an injury
3. 6 steps to return to exercise after injury
Other factors that will significantly impact our return to exercise include our age, length of injury, and what we do to get back into physical activity once and for all Safe way. With that said, here are six steps you can take to return to exercise after an injury safely:
1 – Return to practice slowly
It’s easy to get back to what we were doing before the injury, and expert advice is not quick! If we immediately return to intense training after the wound has healed, we risk making ourselves weaker, which means the risk of re-injury or other injuries.
In addition, our bodies may have gotten used to inactivity or exercise for several weeks or more, so the muscles or joints have become much weaker. Return to exercise slowly after an injury, and if you feel pain, you should stop exercising and consult a professional.
2 – Start with walking exercise
It is the body’s most natural form of movement, and if you’re injured, a light walk is one of the best ways to keep other healthy organs working. Swimming is also a gentle and effective form of exercise. Ac-si-meter thrust will help the body reduce the pressure exerted on the injured area or organ.
3 – Pay attention to the feeling of “pain.”
While some people live by the motto “no pain, no benefits,” we need to change this perspective regarding trauma. Pain is the body’s signal to tell us that we’ve been working too hard. Rest and recovery are just as important as retraining. Give your body time to recover so it can return to normal.
4 – Workout core muscle groups
It may not be what many people think of when dealing with injuries, but performing exercises to improve balance, in turn, will help us improve posture and strengthen core muscle groups – Essential for safe practice. Without solid core muscle groups, we have a higher risk of injury recurrence.
5 – Follow a healthy diet and drink enough water
Eating well and staying hydrated is key to recovery. Food plays an essential role in the body’s recovery process and helps to keep joints strong again. Remember to stay away from alcohol and any junk food during this time. Eating whole foods and drinking plenty of water will help speed up the recovery process and help us get back to working out quickly.
6 – Consider seeking help from trauma specialists
A physical therapist or trauma doctor can provide a step-by-step recovery program tailored to each person and their needs to help them get back to their favorite exercise quickly. As safe and secure as possible. Doctors will also assess when we are ready to return to normal and will help ensure the injury does not recur. When it comes to health, fitness, and lifestyle, it’s essential to listen to expert advice – that way, we can be sure to return to activity much faster and safer, just like what is desired.
Injury during exercise and sports is something no one wants. However, injuries can still occur during exercise, no matter how careful we are. In addition to treatment, it is also essential to return to activities to be effective and ensure the highest safety. Experts have advised us not to return too quickly after an injury, listen to our body, and know when to stop. High-intensity exercise immediately after an injury not only does not make the body more robust, but it can even cause the injury to return or encounter other injuries.