Keep getting recurring Injuries slowing you down
This might be a common scenario while working out – you’re training hard, accomplishing great outcomes and suddenly an injury comes out of nowhere. Being frustrated, you hang up your gym shoes and sit back to relax and recover. But, when your hard workout session starts to bring some great results that you’re craving for, you possibly won’t to lay off exercising totally. The good news is you don’t have to take much time off. Adjust your workout schedule with alternative ways to maintain fitness while resting and recovering from athletic injuries.
Back or Knee Pain
One of the most common injuries is back pain. It interrupts not only the performance in the gym, but also your day-to-day activities. Most back injuries results from muscle imbalances due to improper motions over a period of time. For quick recovery, sometimes a few forms of exercises are prescribed as the treatment plan and aid in prevention. Take enough time to reinforce your muscle structure and get used to proper mechanics.
More or less, almost all the athletes experience knee injuries in regular basis. Sometimes they can be a serious issue and it’s really frustrating since a whole lot of forms of exercises and movements becomes limited. Our knees are used in most endurance training. So, focus on intense resistance training to improve your muscle tone without using the injured knees. This will help you to melt away the unwanted body fat as well.
Exercises to help
· Wall Press: This exercise activates the gluteus medius in a bent-knee position just like running.
· Single-Leg Balance on Forefoot: This exercise increases strength in the entire leg chain: big toes, calves, ankles, and hips.
· Eccentric Heel Drop: This exercise toughens calves, ankle muscles, and Achilles tendons, which allow for a stable landing when running.
· Stability Ball Bridge: This exercise strengthens and activates small muscles in the back that aid spine stability.
· Stability Ball Walkout: This exercise strengthens core, arm, and shoulder muscles for better running posture.
· Single-Leg Balance and Squat: This exercise develops balance in pelvis, ankles, and feet so your body lands on a secure platform every time you take a step.
· Plyometrics: Jump trainings increase elasticity with a light and bouncy feel. They effectively help to minimize your impact on landing.
Issues causing Injuries
Injuries are referred to any kind of damages to the body. Injuries can be accidental or intentional, as in the case of acts of violence, and can be caused by blunt or sharp objects, impact at high speed, falls, animal or insect bites, fire or extreme heat, and exposure to chemicals and toxins.
The numerous issues causing injury include:
· Bicycle or motor vehicle accidents
· Overuse and repetitive motion injuries
· Sports or athletic injuries
· Thermal, chemical or electrical burns
· Drowning, falls or impacts
· Poisonings and chemical exposures
· Acts of violence by others
How rehab training can help quicken recovery
In the same way that you have goals when you are training and competing, you should have goals set for your rehabilitation. Rehabilitation can begin a few days after the injury, when the pain starts to go down. There are three goals to aim for in rehabilitation:
· Restore motion and flexibility
· Restore strength
· Restore balance
Imagery and self-hypnosis techniques are by far the most essential parts of any rehabilitation process. They can be used to control pain through the relaxation response and also to maintain skill levels. They are really helpful if you have had a traumatic injury through an accident where confidence level is affected.
Concentrate on what you should do to recover at a faster rate instead of what you’re missing from your gym routine. Put the same effort into the process of recovery as you do into refining your performance. Follow a routine for any medication that you’re prescribed and make sure to perform the rehab exercise recommended by your doctor or physiotherapist.
Provided you get the consent of your physiotherapist we can help you with your rehabilitation and strengthen the areas that have weaken due to the injury or help prevent the injury from re occurring by strengthen or adjusting your current exercise routine.
If you want to get advise or see if we can help please get in contact by emailing firstname.lastname@example.org
I have attached a quick clip of some exercises to do to help mobility for the lower back.
Get in touch today call 0406886228 or email email@example.com
Melissa O' Shaugnessy founder and owner of Fit Healthy You Fitness. I want to help people understand fitness and nutrition by keeping it simple stop all the confusion.