Once your doctor tells you that exercise is okay, you can do specific exercises to help with healing the injury. Here are a few exercise recommendations based on different types of injuries.
Taking a walk is one of the best exercises you can do after a back injury. It allows you to keep your spine straight and work the muscles gently in the process. If walking is too painful, pool therapy may be the answer.
Stretching is important in back injury recovery. Stretch the ligaments, muscles and tendons around the spine gently. Also, make sure to stretch your legs and hips since they greatly affect your back health.
Maintaining flexibility is important after a shoulder injury. Pendulum exercises will help keep the muscles stretched without straining the shoulder or rotator cuff. Bend forward and allow your arm to hang free. Gently move it in circles and in straight lines.
Stretching and strengthening the muscles of the neck and upper back can also help with shoulder injuries.
Stretches are a good way to start after a knee injury. Try a hamstring stretch then quadriceps stretch. Go to the point of discomfort and let go.
Strengthening is next. Try doing straight leg lifts, buttock tucks, quarter squats and step-ups to strengthen the knee without aggravating the injury further.
Bearing weight is the first step in recovering from an ankle injury. Take a walk, using crutches as needed.
Stretching the muscles will help you support the range of motion in the joint. Move the ankle in circles and in straight lines while stretching the muscles.
It is important to build the strength of the ankles and lower legs to prevent future injuries. Leg lifts and walking are great ways to get the ankles stronger.
Consider a personal trainer
If you are having any issues with exercise after an injury, it is a good time to work with a personal trainer. The trainer can show you specific exercises that can help you heal the injury and strengthen the muscles to prevent further injury.
For anyone in Amarillo needing help after an injury, contact Ralph Roberts. Ralph has been a professional athlete and personal trainer for over a decade. He has the training and experience to help you get back to the fitness level you had before your injury.