How to get back into exercise after
an injury and stay motivated
The two most common types of sports and exercise
injuries are overuse injuries and traumatic injuries. Overuse injuries
can include muscle and tendon damage, and other familiar terms like ‘tennis
elbow’ and ‘swimmer’s shoulder’, which have been caused by persistent use.
Traumatic injuries are sometimes more visible, such as bruising, muscle strain,
and dislocations, and are usually because of a singular event or fall.
Both types of injury can be harmful over a longer
period, but overuse injuries in particular can flare up again and again if
they’re not treated properly. Your training regime doesn’t have to come to a
complete halt, and can be continued safely with the right advice.
Prepare for it to take some time
If you’re
the kind of person who’s used to getting straight into something at full speed,
you’ll have to ease off this time. Your injury needs to completely heal before
you can fully return to your usual activity.
Gradually
increase the frequency, intensity and duration of your exercise, do some
stretches before you start your workout (no cheating), and make time for rest
days. If the pain intensifies or changes, stop immediately.
Work on specific areas
If you
injured yourself playing a specific sport, there are various exercises you can
do to get back to peak fitness, but they won’t necessarily involve kicking a
ball or picking up a tennis racket. Working on balance, muscle strength, your
core, and endurance running are excellent ways to build your general ability
back up.
Don’t go it alone, work with a specialist
Overuse
injuries can be caused by poor technique, inflexibility, poor muscle strength
and even the wrong footwear. If you don’t consult with an expert, you could
repeat the same cause and effect until it becomes a permanent problem.
Our Total
Sports Injury Rehabilitation programme includes the following treatments and
more:
· Deep
tissue and sports
massage – aids the healing process and manipulates deep
layers of muscle and connective tissue. Also improves lymphatic circulation,
relaxes the body, and breaks up adhesions.
· Cryotherapy
– uses
freezing temperatures to treat nerve damage.
· Thermotherapy
– uses high
temperatures to increase blood flow, oxygen uptake, and speed up tissue
healing.
· Kinesiology
taping and strapping –
provides rigid support for musculoskeletal injuries without restricting
movement.
· Proprioception
exercises – balance
exercises to help you control how you move on and around an injured joint.
If
an injury is affecting your ability to exercise, proper diagnosis is really
important. Contact us on 07925787883, email totalsportsrehab@live.co.uk, our fill in our contact
form to start
your rehabilitation process and get the best, hands-on advice.
