Nothing can upset a fitness enthusiast more than not being able to work out after sustaining an injury. But just because you have been injured doesn’t mean that you cannot continue working out.
But you do, however, have to focus on working out safely.
So how do you do it?
We’ve put together this guide to show you how to continue working out safely after you’ve been injured.
The Guide to Working Out Safely
The first step is to go to one of the best Xray labs to receive a proper analysis of your injury. You should ask your doctor about when they expect you to recover.
Unless your doctor is virulently against it, you can now consider the following steps in order to work out safely:
Whether injured or not, it is imperative to always practice good form. In fact, many injuries occur because our form is poor.
No matter what exercise you are performing, there are some standards to practice in order to maintain good form.
You should always stand tall and keep your spine erect. Your shoulders should always be relaxed. You should also always move from your hips.
When squatting you want to make sure you are always on your heels. You also want to make sure your spine is not curved when doing a deadlift.
2. Change Your Exercise Routine
You may not be happy about this, but when you are injured you will most likely have to change your exercise routine.
This means you may have to change the exact exercises you do, you may have to lower the intensity, and even not exercise as much as you used to.
For example, if you want to continue squatting you may want to lower the weights you normally do. Or, you may wish to opt for bodyweight squats. You may also want to go for lower reps and fewer sets.
3. Don’t Avoid Pain
While you don’t want to overdo it, you want to realize when you are feeling pain. This will let you know what your limits are when working out after being injured.
If you go to easy then you will not be receiving the full benefits of exercise. While you have to limit yourself due to your injury, don’t be afraid to push yourself on occasion. When you feel pain, you will know what your limit is.
Unless required by your doctor, we also suggest that you avoid taking any painkillers.
4. Give Importance to Recovery
While you should always give importance to recovery, it is especially important when you are working out after sustaining an injury.
You must have an active recovery. You should use a foam roller to ease the tension in your joints. If you can afford a massage, try to have one as regularly as possible. If your doctor has recommended physical therapy, make sure you give it importance.
Rest is also crucial. You want to make sure that your entire body – and your injured areas get sufficient rest. You must always remain hydrated and stick to a healthy diet.
You may also want to consider other forms of therapy such as resting in an ice bath or even spending time in a hot tub. It is best to consult with your doctor as to what are the best methods for recovery.
5. Follow Up With Your Doctor
You must always follow up with your doctor until you fully recover. Your doctor can continue to check up on your injured area to see how you are progressing.
It is also imperative to always follow the doctor’s orders. You should also let your doctor know what exercises you are doing and your routine. You should also be honest about your diet and how you recover from exercise.
Your doctor can continue to advise you on what to do next. If your doctor sees that your injury is not improving you may have to make changes to your exercise routine. If you are drastically improving, you may be able to gradually go back to your regular exercise routine.
6. Move When You Can
While resting is important, you also want to move when you can. Try to be active even when you are not at the gym.
If you can go for a short walk every day or even kick your legs while relaxing in a swimming pool then you should do so. You also want to make sure you can stretch when you can. If you have a job that requires you to sit at all times, you need to make sure that you get up and stretch on occasion.
Even simple activities like rotating your arms and legs can make a huge difference. The more active you are – without overdoing it – you will have a greater chance of recovering from your injury as fast as possible.
7. Get a Personal Trainer
If you do not have one already, this may be the best time to find a personal trainer. You want to find one who is an expert at working with injured clients.
Your personal trainer may be able to prepare an exercise routine that adapts to your injury. If you aren’t pushing yourself, they can help you push yourself so that you improve your overall well being. If you are overdoing your exercises, your personal trainer can keep a watchful eye to make sure you don’t injure yourself any further!
If you cannot get a personal trainer, it is best to have a partner to exercise with you. This partner may not be able to advise you, but they can keep an eye on you to make sure you are not overdoing your exercises.
The overall idea is to make sure you have another pair of eyes watching you so you don’t make any further troubles for yourself!
Wishing You a Speedy Recovery
Now that you know the rules of working out safely after an injury, we wish you a speedy recovery. Make sure you take care of yourself while maintaining your routine of getting fit.
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