According to the National Library of Medicine, the reported annual incidence of shoulder pain in primary care is 14.7 per 1000 patients per year. This means that many people are dealing with injuries that can make it difficult to stay in shape. However, there are ways to get back in shape even after an injury. Here are 8 tips to help you get back in shape after an injury:
1. Consult with a Doctor or Physical Therapist
Before you start any exercise program, it’s important to consult with a doctor or physical therapist. They can help you identify which exercises are safe for your injury and which ones you should avoid. They can also give you tips on how to modify exercises to make them safer for your injury.
2. Start with Low-Impact Exercises
After an injury, it’s important to start with low-impact exercises. This means exercises that don’t put a lot of stress on your joints. Some examples of low-impact exercises include swimming, cycling, and walking. These exercises are great for getting your blood flowing and helping you build up your strength and endurance.
3. Gradually Increase the Intensity of Your Workouts
It’s important to gradually increase the intensity of your workouts. If you try to do too much too soon, you may end up re-injuring yourself. Start with light weights and short workout sessions. Then, as your injury improves, you can increase the weight and the length of your workout sessions.
4. Focus on Core Exercises
Core exercises are exercises that target your abdominal and back muscles. These exercises are important for building stability and balance. They can also help to protect your spine and reduce your risk of injury. Some examples of core exercises include planks, bridges, and leg raises.
5. Incorporate Balance Exercises
Balance exercises are important for preventing falls and injuries. They can also help to improve your coordination and stability. Some examples of balance exercises include tai chi, yoga, and single-leg exercises.
6. Get a Workout Buddy
Working out with a buddy can help to keep you motivated and on track. It can also be a fun way to stay in shape. Plus, if you’re working out with someone who is also recovering from an injury, you can help each other stay safe and motivated.
7. Get Enough Rest
Rest is an important part of recovering from an injury. Getting enough rest can help to reduce inflammation and pain. It can also help to prevent re-injury. Try to get at least 7-8 hours of sleep each night and take a break when you feel tired.
8. Take Care of Your Mental Health
According to Mental Health First Aid, 46.4% of all Americans will experience a mental health disorder at some point in their lives. Recovering from an injury can be tough on your mental health, so it’s important to take care of yourself. Try to find healthy ways to cope with stress, such as meditation, yoga, or exercise. You can also talk to a therapist or counselor if you need extra support.
In conclusion, recovering from an injury can be a challenging experience for your lifestyle, but it’s not impossible to get back in shape. It’s important to remember to take it slow and not to push yourself too hard. Gradually building up your strength and endurance can help prevent re-injury and make sure you’re on the right track to a full recovery. Did you know that there are currently over 12 million people in the U.S. who receive home health care services? If you find yourself needing at home assistance after an injury, home health care can be a great option. Additionally, don’t forget to take care of your mental health as it can play a huge role in your recovery process. Surround yourself with positive people and engage in activities that you enjoy. It’s also important to seek professional help if you feel overwhelmed or struggling to cope with your injury. With the right mindset, support, and guidance, you can get back to your regular routine and start feeling like yourself again.