Injuries are an unfortunate part of exercise for many people, and in some cases, one bad injury can completely derail your plans for weight loss and getting fit. However, there are certain techniques that you can use to ensure that you’ll keep losing weight and getting healthier, even if you are laid up for a few weeks or month with an injury.
First and foremost, most of your attention should be focused on preventing injury. Proper stretching is essential and knowing how to do exercises the proper way will help prevent you from pulling a muscle, straining a ligament and injuring your joints. If it’s too late however and you are already dealing with the pain and frustration of a workout related injury, here are some tips to help stay in shape during this time.
1. Talk with your doctor.
This is the absolute first step before trying anything. You will need to get clearance to continue working out and your doctor will most likely have some suggestions that will help you formulate a new workout plan. They may also be able to prescribe some physical therapy sessions that can be very beneficial in recovering from your injury and may even be covered by your insurance plan.
2. Don’t make the same mistakes again.
Learn from your injury and make sure that you avoid having it happen again. Whether that means learning how to stretch the right way, or knowing your own limits, it is vital to put what you’ve learned to good use. Before you even think about exercising again, you’ve got to have the basics down.
3. Start off slowly.
You’re not going to be able to get right back up on that horse and gallop off. You’ll need to work back up to your workouts and take them slowly. Remember, even small segments of exercise a few times a day can be just as beneficial as long workouts.
4. Exercise the parts that are still healthy.
In order to heal properly, you’re going to need to keep your injury protected. For example, let’s say that you injured your knee. This means that any exercise you do should be focused on your upper body, or even exercises like swimming that will not put any stress on that joint. The key is to keep moving, not to make your injury worse.
5. Find alternatives to your former exercise plan.
Talk with a personal trainer that is familiar with sports injuries to develop a new exercise plan that will allow you to stay fit during your recovery period. There are always alternatives that you can try that will give you the same health benefits without stressing your injury.
6. Cut back on extra food.
It’s very tempting to lie on the couch and indulge in some comfort food when you are injured. Remember, you’re not going to be as active, so your calorie needs will be lower. Adjust your food intake accordingly to make up for your lack of activity.
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Originally posted 2008-08-18 05:24:47. Republished by Blog Post Promoter
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3 comments ↓
all great points ESPECIALLY NUMBER TWO.
for fitness.
for life.
funny how that is so often the case huh?
[...] The entire process of dealing with a frozen shoulder can take more than two years. Typically, it begins with a dull, aching pain, particularly after strenuous activity. This pain becomes more acute if nothing is done, and in a few months, the shoulder becomes “frozen.” Movement is greatly reduced and the level of pain increases. It can take more than 24 months for the “thawing” process where the capsule reverts to its former state and movement is again possible. [...]
I pulled a muscle in my back last fall and made the mistake of trying to do too much too soon. I ended up having to take a month off because I aggravated it so bad I couldn’t move. So #3 is DEFINITELY my most important one.
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