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03 Dec 2022
Fitness Tips

Improve Injury Recovery with your Fitness Routine Exercise

As someone who exercises regularly, there is nothing more frustrating or boring than taking a break in physical shape to get an injury. After just two to four weeks, you may lose your stamina and strength, leaving you feeling like you are losing part of yourself too. Without your training, you may not know how to continue leading a healthy lifestyle. You can also try exercise, even if it worsens your injury.

Although it does take a little creativity, it is possible to lead a healthy, active lifestyle while healing and safely begin the process of physical recovery. Let’s look at some of the best ways to stay active while recovering from an injury:

Exercise to train Healthy Muscles

Now is a good time to start working those muscles and parts of the body that you normally don’t focus on. For example, if you sprained your ankle, you can do yoga or weight lifting specifically to strengthen your upper body. If you normally lift weights but have a wrist injury, now is a good time to get some cardio workout.

Swimming is also a great workout when you are recovering as it provides resistance with no impact. You can do a cardio workout while exercise your muscles against the resistance of the water. Since there are no effects, swimming is a great workout for people who have joint problems, either due to injury or simply because of ageing. If your injury is something you will have to live with for months or years, or if it is something that will never fully heal, you should buy a swimming pool so you can still access its health benefits.

Approach the Problem with Exercise

Some injuries are less serious than others. Pulling a muscle during a workout or making a permanent knee problem worse can keep you from working out for a few days, but such injuries can also treat at home. For example, you can work on sensitive areas with a foam roller or elevate and ice the part of the body that hurts. If you actively work on the problem and make a commitment not to strain it while it hurts, you could be back to your normal routine in a few days.

Exercises to help with common Injuries

As you can see from the example above, specific exercises can help improve recovery from certain types of injuries. Here is a list of some of the most common physical injuries sustained during athletics, along with corresponding exercises that can help reduce pain and improve strength:

Rotator Cuff Injuries:

If you play a sport that involves overhead repetitive motions, such as baseball, you may have suffered a rotator cuff injury. Once you’ve successfully blown up, try:

The gate extends

Rows from top to bottom

Reverse flyes

Lawnmower pulls

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Lateral epicondylitis:

Known as “tennis elbow”, this happens when you strain the tendons in your forearm. Some exercises to help include:


Clenched fists

The wrist rotates and rises (adds weight if you’ve strengthened your muscles).

The wrist extensor stretches and bends

Gluteal tendinopathy:

If you have an injury to your gluteal muscles and don’t heal properly, this condition can occur. It is very important not to strain injured muscles when trying these exercises:


Use banded sliders to stretch your legs

Side bends

Static handles of the side plank

Knee Patellofemoral Syndrome:

This condition is often felt as pain in front of or above the knee and can cause severe pain. This is often referred to as the “runner’s knee”, as it often affects those who run professionally. The exercises that deal with this include:

The calf is stretching

The hamstring extends

Lift with a straight leg

Wall slides

Also Read: How does Physical Exercise Improve your Mental Health?

Medial Tibial Anxiety Syndrome Exercise: 

Commonly known as “Shin Splints”. It is a common problem for athletes who cannot wear proper running shoes or warm-up or cool down while exercising. Useful exercises are:

Toe curls and walks

Heel falls

“Monster Walking” with resistance bands around the thighs

The shin stretches

If you’ve suffered any of these injuries, try these suggestions. Of course, it is always wise to consult your doctor or physical trainer before starting any fitness routine, especially if you are experiencing unexplained or severe pain.

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