Did you injure yourself? Don’t worry, there are several things that you can do to speed up the recovery process.
For starters, you want to apply ice to the area. Not only will it numb the pain, but it’ll also help reduce swelling and inflammation.
Performing low-intensity exercises can also help. It’ll keep the blood flowing, which will allow your muscles to recover and rebuild faster.
Are you recovering from an injury? Looking for some exercises that you can do? If so, you’re on the right page. We’ll be going over a few low-impact workouts below.
Keep reading to learn more!
1. Swimming
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Swimming is a low-impact, non-weight-bearing activity that’s great for people of all ages. You won’t have to hold your body up against gravity; the buoyancy of the water will support your body weight, which will alleviate strain on your joints.
It’s also a great cardiovascular workout. Take the breaststroke, for example, it works the whole body including the chest muscles, shoulders, inner thigh, triceps, and hamstrings. It burns a decent amount of calories as well—approximately 180 calories per half-hour session.
2. Yoga
Practicing gentle yoga will increase blood circulation and that, in return, will bring more healing nutrients to the injured tissues.
There’s also evidence that it can help with inflammation. More specifically, inversion poses such as the downward-facing dog or dolphin pose can help reduce inflammation by activating the lymphatic system. It’ll also provide elevation if the injury is located in the lower body.
Just remember to go slowly and gently; you don’t want to perform any movements that’ll cause pain or tingling.
3. Walking
Walking will help you maintain cardiovascular fitness as you recover. Unlike running, it puts minimal stress on the joints.
Start by walking a short distance at a slow pace. From there, you can slowly crank up your speed and distance as you heal.
Don’t forget to stretch before and after your walk—it’ll decrease your chance of muscle soreness and further injury.
Tip: Make sure to wear the right shoes; you want to choose something that’s comfortable with proper arch support. Avoid shoes that are too wide or too narrow as they can lead to blisters and calluses.
4. Tai Chi
Tai chi will allow you to approach exercise in a safe, slow, and controlled way. It doesn’t require any special equipment either; you just need enough space to be able to stretch your arms fully above your head and to the sides.
Done correctly, it can raise the heart rate significantly, enough to be classified as moderate exercise. In addition to that, it can improve muscle strength and flexibility, both of which can aid in faster healing. Plus, it can help reduce inflammation as well (it’s one of the things listed in this guide to reducing inflammation).
Recovering From an Injury
And there you have it—four of the best exercises that you can do while recovering from an injury. Remember, always start out lightly; don’t overdo it, especially in the beginning stages.
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