Returning to sports after an injury is a complex process. We are approaching a new year so use our tips to increase activity levels after injuries.
Admittedly, the first few days after returning to your feet are often the most painful and challenging and after a while, you might get into a rut and not want to return to exercise.
You may be so excited to get back into your favorite activities that you go too hard and fast and reinjure yourself.
Instead of letting this deter you from your love for fitness, working through these setbacks and finding ways to increase activity levels after an injury is essential.
Read on for tips on getting back into the gym or fitness routine after an injury.
How To Increase Activity Levels After Injuries
Start with light exercise and slowly build-up.
The first few sessions after you’ve been injured should not be intense.
In fact, it’s best to exercise at lower intensity levels.
Going for a walk is a great option.
You can also try swimming or water therapy.
Swimming can be a great form of low-impact conditioning, especially for people who have had knee injuries.
Another great way to start light is with stretching.
Stretching before and after your activities can help you avoid injuries in the first place and ease the pain of an injury.
Similarly, water therapy is a gentle exercise for people with joint or soft tissue injuries.
Incorporate stretching into your workouts As You Begin To Increase Activity Levels After Injuries
If you’re a strength trainee, you likely already know the benefits of stretching: improved flexibility, less risk of injury, and better strength and power in your lifts.
However, for injured individuals, the benefits of stretching go far beyond these perks. Stretching can be done both before and after your strength training workouts.
After your workout, research has shown that a 10-minute light-intensity stretching session can reduce delayed-onset muscle soreness (DOMS) by 50% or more.
Additionally, stretching after your workout is beneficial because it helps your muscles relax and recover more quickly.
This means you can get back to regularly scheduled activities sooner! Plus, it can help prevent future injuries.
Use support aids, strapping, and tape When You Increase Activity Levels After Injuries
Support aids, such as strapping and taping, can help ease the pain of specific injuries and help you continue to perform your daily activity.
For example, if you have a knee injury, you can use knee support to protect your knee and allow you to continue to walk, hike, or run.
Try different types of support for your injury to see which is the most comfortable. Strapping can also help support joints such as the ankle, knee, or shoulder.
A knee brace is a common form of support for knees used by basketball and soccer players. This brace is used to help stabilize the knee, protect it from twisting, and help to reduce the pain.
Learn how to tape a hip, wrist, or other body parts correctly for increased stability and support, along with added pain relief
Increase Activity Levels After Injuries For The New Year
The best way to increase activity levels after an injury is to take it slow and ease into your usual routine.
Start with light exercise and slowly build up your strength and endurance.
Once you’ve gotten back into the swing of things, you can go harder, faster, and be as active as you like!
Remember that every injury is different, so you may need to modify your training to suit your needs.
While these tips should provide a good starting point, you should always consult a doctor before you begin any new exercise routine.
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