Written by Bismah Tanvir
Injuries can occur to anyone of us at any time. However, the process of rehabilitation is a little trickier than it seems. The speed of recovery from an injury varies from person to person as we all are different; having a different body type, height and weight ratio, flexibility, muscles and bones density (Alajajian, 2015). However, the body does not heal itself; it requires a drive and some efforts. Nevertheless, the rehabilitation exercises need to be controlled. Just like a mild injury, workout also requires recovery of tissues and muscles (Ingraham, 2015). Strenuous exercises cannot only cause more pain but also can further damage the original injury.
There could be other reasons too for having an injury during a workout (Lucett, 2012). Often there are chances that people are doing the wrong exercises, or maybe the right exercises but with wrong form. Even slight muscle imbalances can lead to injury.
There are different myths about healing an injury. Some people believe that passive therapies, medications, and injections are enough to treat an injury. Contrary to this, some people think that continuing exercises are the only way to heal an injury. In reality, both are important but to an extent. Medications can help relief the pain, but cannot heal the injury completely and solely. One of the natural stimuli to treat an injury is indeed active exercise. Active exercise means movement of the muscles and joints so that they do not become stiff. It is not easy to do vigorous exercise as it requires dedication and time to be able to use your nervous system to make your muscles work according to you (Ingraham, 2015).
Following the below mentioned three steps will help you get through your injury and the painful rehabilitation exercises.
Regression exercises- complete at your pace:
Regression exercises include similar exercises that are modified to be easier and less stressful. This helps the same muscle group to work but takes pressure off both the injury and the supporting areas of the body. They’re quite often employed at the latter stages of a workout, when the body is fatigued and unable to complete an exercise in its original form. Because form and technique are so important in preventing injury, it’s important to use regression exercises when the correct technique cannot be used. This will not only prevent re-injury, but will also allow the exercise to still be effective in working the particular muscle group so you’re getting the maximum benefits of the exercise. Regression exercises might be that one stone you need for the two “injured” and “I need to rest” birds!
Stretching exercises- a must!
Stretching exercises are a must as they help in keeping the muscles active, body flexible and play a role in correcting muscle imbalance, particularly through the posterior chain (rhomboids, lats, glutes, hamstrings, calves etc.). The speed of your recovery depends highly on the stretching you choose in the rehabilitation program. Choosing the wrong type of stretching can lead to slow recovery. Flexibility is one of the earlier stages of rehabilitation, but more importantly, stretching is effective in preventing injury, particularly through the hamstring and calf regions. Posterior chain inactivity is a common problem in today’s seated society, and so stretching can help relax and take stress off the inadvertent synergistic muscles – the muscles that are unconsciously doing the job of the ones that aren’t activating properly. Stretching daily, or even in between sets during a workout, is highly recommended.
Active exercises- Keeping yourself active!
Active exercises are a part of the training for rehabilitation while taking the injury into consideration. It requires the body to do active exercise e.g. modified High Intensity Interval Training while resting the injured areas and moving the unaffected body parts for general fitness. It’s important to keep the body active, so that the nutrients are being pushed to the right areas, and the general fitness of your body isn’t lost to one minor injury.
Active exercises also help to improve joint function. Joints can be moved through its full range of motion. This helps to reduce pain, improve strength and balance, and also makes the body flexible – again, crucial in the stages of rehabilitation.
It’s essential to maintain your fitness for injury rehabilitation. Quite often when we have time off, it’s frustrating and we lose our drive, passion and motivation to go to training or complete our exercise. An initial rest period is important, but once you can engage in activity, it’s imperative that you do. Be strict with your rehabilitation, and focus on more than just the injured area – the whole body is affected by both your injury (inactivity), and by your exercise (activity). Having a comprehensive, holistic approach will see you back on your feet faster, back in the gym quicker, and improving your lifestyle better than you thought possible.
Online Fitness Programs
Revamp PT present to you a range of online and face-to-face fitness programs. These programs are designed to be personalized and flexible according to not only your injury, but your training and your lifestyle too:
- 28 AMPS
This is a four-week; rehabilitation focused online fitness program. This essential rehabilitative intervention caters to the injuries of clients with a personalized training program developed specifically around your injury, and training the body to re-engage the crucial posterior chain. Nutritional guidance and education is provided to our members which will help you realign your health and fitness focus and achieve your optimum fitness goals into the future. Across the 4 weeks, our members also enjoy a friendly atmosphere and 24/7 support so that if they have any questions, they get the answers they need to continue their training and education.
This is an extended, comprehensive and in-depth version of the 28AMPS program. It is a 20 week rehabilitation program in which customized training is provided. We work face-to-face with our clients to optimize their training, nutrition, and mindset, to get past their injuries and really conquer their health and fitness goals. Coupled with this, the I2A system also provides comprehensive allied health provider support and kinesiology-based muscle testing and activation techniques to balance the body and rehabilitate our members from every angle.
You can call us on 1300 835 009 or email us at firstname.lastname@example.org for more information about rehabilitation, training, nutrition, and our online delivery personalized programs.
Paul Ingraham, (2015, September 30). The Art of Rest. https://www.painscience.com/articles/art-of-rest.php
Hagop Alajajian, (2015, November 01). Exercise and Rehabilitation, and Rehabilitative Exercise. http://ezinearticles.com/?Exercise-and-Rehabilitation,-and-Rehabilitative-Exercise&id=9215303
Scott Luccet, (2012, October 20). Regression Strategies: Are your workouts too advanced for your clients? http://blog.nasm.org/workout-plans/regression-strategies-are-your-workouts-too-advanced-for-your-clients/