Exercising With an Injury

If you have an injury, chances are you will need to take some time off to rest, recover and regroup. Even though you may feel like you have too much pain to move around and all you want to do is get into bed and stay there; it does not mean the end of your workout. You may or may not be totally pain free, but you can definitely get stronger.

In case of a sports or exercise related injury, it is best to first see your doctor for diagnosis and treatment. Check with your doctor on how you can work around your injury and still enjoy physical activity. Here are a few steps you can take to get yourself back to where you were prior to the injury and be careful not to worsen the injury and prevent further injury:

• Reduce mileage: The first thing to keep in mind is that you cannot do the same level of activity that you used to do before your accident. Start with non-weight bearing exercises and gradually progress to resisted exercises. The fastest way to return to normal activity is to give your body the time it needs to rebuild its strength and conditioning.

• Get regular massage: The main benefits of massage are in prevention of cramping and rehabilitation. Massage performed by an experienced practitioner is a great and therapeutic experience. Massage helps the body to pump more oxygen and nutrients into tissues and vital organs by increasing circulation and relaxing muscles. This makes the affected area become more flexible and regain range of motion.

• Stretch often: Stretching or flexibility exercises are important, especially in the hips and legs injury. It should be done slowly and gently and should never be painful. Do repetition two to three times.

• Avoid if it pains: Pain is the signal telling you to stop, but we tend to guide ourselves through the exercise we are doing. The first thing you should do is to stop whatever activity you are doing when you feel pain. You can move to a different exercise that doesn't hurt, but stop altogether if the pain persists.

• Try swimming: Swimming is an ideal exercise option for those who are injured because the water supports your weakened joints and soothes any swollen tissues.

• Avoid exercises involving injured body part: Instead of doing your regular routine, concentrate on using the muscles and parts of your body that are healthy. Some examples include: Exercise your arms and upper body if you have a knee or foot injury (do not run or ride a bike). If you have an upper body injury such as elbow or shoulder injury, concentrate on lower body exercises that don't invlove your upper body.

• Follow doctor's advice: Consult your doctor for a list of activities you can do to stay active without aggravating your injury further.

Finally, and the most important one, please consult with your physician before starting any exercise program while undergoing treatment for a injury. As time goes on, the injury heals, the pain is gone and forgotten but the benefits of exercise are reaped forever!