Every athlete is at risk of injuring himself or herself at some point of their career. However, the degree of injury differentiates and not every athlete needs to take the same amount of time to recover. One of the essential thing to do is to listen to the doctor’s advice and do not rush into starting to practice again.
The Recovery Process
sport-injuryFirst, you must allow your injury to heal properly. While you might be bruised and sore, and maybe even in a cast, it will probably be difficult to even imagine exercising the hurt part of the body, and let alone actually start doing it. Avoid painful activities throughout the rehabilitation process, and concentrate on those exercises that will improve function in the injured part of the body.
If you, however, feel you must start exercising so that you can stay in shape until the injury heals, consult with the doctor first. He or she will best estimate if activities such as swimming, will help the injured area heal. If you get the doctor’s approval, work with a trainer so that the non-injured body would be able to function properly and stays unharmed. Moreover, you must eat healthy food as well, because the diet will also influence your shape.
You should also start doing some light exercises in order to restore motion and function in the injured part of the body. Physical therapist will know best what type of exercise you should do in the beginning and at the end of your recovery process. Therefore, always consult with the therapist before starting any workout. Never do it on your own because you could risk getting your injury worse, instead of rehabbing it. Just in case, make sure you are fully stocked with all the necessary medical supplies Adelaide has for you, and you will be fine.
Every injury requires you rest for a certain amount of time, which means your muscles are no longer ready for the workout as they used to. Therefore, you must start regaining the muscle strength. Weight-training exercises are the best form of putting your muscles back in motion. 3 sets of 10 repetitions are the optimal amount of exercise you should do, at least three times a week.
Endurance is another thing you will lose while you rest until your injury heals. Majority of healthy athletes are lucky and they tend to regain their endurance very quickly. The most important thing to remember is that you should not stress your system. Rowing, biking, running in the water and swimming for 30 minutes three times a week can be most beneficial for regaining your endurance.
Improving flexibility is the next step in your recovery process, and it is essential if you do not want any breaking to happen next time you stretch. However, remember to be careful when you start working on flexibility improvement. Remember to work on your strength as well, because if the muscle does not get stronger it will be prone to injury.
Finally, functional exercises are the last part of your rehabilitation process. They include sport activities related to the sport you are going to return to. Namely, replicate all the exercises you do when you are working out on your usual training. Muscles and ligaments need to adapt to the stress you will be exposing them to once you start your regular training.
To sum up, every injury takes time to heal. Therefore, rest and be patient while you rehab. Do not resume your sport until you are sure no pain will prevent you from training successfully. Follow these suggestions and make sure you exercise regularly and correctly in order to achieve the full recovery, and so that you can start training again.