What movement or exercise can you do when you’re injured?
When a musculoskeletal injury strikes, whether it targets your shoulder, back, ankle, or nearby regions, the initial reaction often involves halting movement to shield the affected structures. While this instinctual response can be beneficial in the initial phases of injury, an active and tailored rehabilitation plan is the most effective course of action during the healing process.
Movement, in many cases, can expedite recovery. It promotes blood circulation and helps sustain fitness, flexibility, and strength levels. Facilitating blood flow throughout the body is crucial for dispersing inflammation away from the injury site and transporting essential healing components to aid in recovery.
Now, as you eagerly anticipate resuming activity, it's crucial to approach your comeback methodically. Here are steps to include in your comeback plan:
Obtain clearance from your healthcare practitioner. Before diving back into your routine, ensure you have the green light from your doctor or healthcare provider. Even if you feel ready, consulting with your Osteopath is essential. They can offer tailored guidance and exercises to strengthen and stretch the injured area, based on your unique needs and condition.
Only return to your sport or activity when you're certain it's safe. Rushing the process could prolong your recovery or worsen the injury, so heed the advice of experts.
Mentally prepare yourself. Once you've received clearance, take some time to reflect on the circumstances surrounding your injury and consider any adjustments you can make moving forward. Did you push yourself too hard? Did you use proper protective gear? Reflecting on these questions can provide valuable insights for prevention.
Maintaining a positive mindset is crucial during this phase. Remind yourself that most injuries are temporary and that you'll eventually regain your strength and agility. Patience and positivity are key.
Ease back into activity gradually. While you may be eager to return to your previous level of activity, it's essential to start slowly and gradually ramp up your efforts. Assess your strength and endurance levels and design a progressive exercise regimen to improve performance over time. Regular reassessment and adjustment are vital components of this process.
Additionally, prioritize proper warm-ups, cool-downs, and stretching routines, which should be customized with the guidance of your osteopath.
Listen to your body. Pay attention to your body's signals during activity. While some discomfort may be expected, excessive pain is a red flag. Pushing through severe pain can hinder your progress and lead to setbacks. If you experience prolonged or intense pain during or after exercise, scale back your efforts and allow adequate time for recovery.