Getting Back Into Shape After an Injury

leg injury Physiotherapy

You don’t plan accidents. They happen in the blink of an eye, often when you least expect them. For example, an accident may happen in the shower. You shower daily and never expect to get hurt when completing this basic hygiene task. When you suffer an injury, the body needs time to heal and fully recover. This process won’t happen overnight. How can you get back into shape after an injury? What steps should you take?

Work with Medical Professionals

Develop a treatment plan, one that includes steps to get back on your feet. This treatment plan might involve chiropractic and physical therapy components, as these methods will help alleviate pain and tension while restoring range of motion. When completing the exercises recommended by a chiropractor or physical therapist, don’t overdo it. Consider visiting a registered massage therapist or an acupuncturist, as these alternative therapies may help speed the recovery process. Meet regularly with these professionals to adjust the treatment plan as needed.

Build Up Over Time

Most people want to get back to their normal routine as soon as possible. Rein this desire in and take it slow. Build up over time rather than jumping right back into the swing of things. Doctors often say you should plan on the recovery process taking twice as long as you were out of commission. If you were unable to do anything for two weeks, the recovery process could easily take four weeks.

The injured part of the body wasn’t the only area affected by this downtime. Other parts of your body were impacted also. Rushing back into normal activities could lead to a recurrence of the existing injury or brand-new injuries. Start doing 50 percent of what you could before the injury and add ten percent each week until you are back to normal.

Switch Activities

Consider trying other activities or exercises during the recovery period. Swimming is one activity any person can benefit from, as it provides a full-body workout without harming the joints. Low-impact activities should also be considered. Engaging in these activities will help rebuild strength. However, target different muscle groups each day so nothing gets overlooked.

Stretches and Balance Exercises

Always warm up before working out and cool down after exercise. When recovering from an injury, make stretching and balancing exercises a priority. Work with a doctor to determine which exercises should be done and for how long. Balance exercises help with conditioning and will strengthen the core muscles and improve posture.

Listen to Your Body

Stop when you feel pain. This is the body’s way of saying it has had enough and you need to listen. Talk with the doctor to see if this pain is to be expected and how to handle it. The last thing you want is to reaggravate the injury or cause a new one by ignoring signals the body is sending out.

Bring the medical team together so everyone is on the same page. Let all doctors, therapists, and other professionals know about all treatments, supplements, and other steps being taken during the recovery process. Coordinating care across all levels will help shorten the recovery time and ensure you get back on your feet quickly. In addition, coordinating care can help to reduce injuries in the future, as all parties work together to figure out what went wrong and why the injury occurred in the first place. Never overlook the importance of this.