Best Exercises for Working Through an Injury

July 24, 2017

Injuries happen. If you’re into working out or playing sports, you can expect to get injured at some point, whether a major accident, or just a sprained ankle. While you’re dealing with an injury, it’s important to rest as much as possible and apply ice for fifteen or twenty minutes several times per day. No matter what kind of injury you face, recovery is possible. You probably want to get right back to your workouts and practice though, which means you need to know the right ways to speed up the healing process. Rest is your best bet, but after a period of time, you can take initiative in getting back to your original state. In addition to doing the most basic healing steps, you can perform some of the following exercises to alleviate pain and keep your body active as it heals. Exercise, at least gently, can help you recover as it forces blood back into the injured area and can help you work through common sprains, sore muscles, and other pain.


Neck Stretches

Neck strains are common injuries with weightlifters and football players. To assuage pain in the neck, bend it forward and hold the stretch for five seconds, then bend it backward and hold it for the same count. Do five to ten repetitions. Next, turn your head to the left and hold it for five seconds, then repeat the movement to the right for five to ten repetitions. Be sure to breathe deeply as you complete this stretch. This is also an important preventative stretch. Doing this before lifting weights can help ready for neck for added strain and keep you limber as you complete exercises.


Shoulder Rotation

If you have a rotator cuff injury and are looking to help heal the area with gentle exercise, pick up a five-pound plate or dumbbell. Hold the weight vertically with your elbow bent at 90 degrees. Take turns slowly rotating the weight inward and outward to stretch the rotator cuff. According to Men’s Fitness, this is a great preventative move for avoiding injury to this area as well. Be sure to do this one under supervision as you might make things worse if you don’t know what to watch for in your form.


Shoulder Blade Stretch

If your injury is between your shoulders, sit in a chair with your feet on the floor and hands in your lap. Pull both shoulders back and squeeze your shoulder blades together. Move back to the starting position and perform five to ten repetitions. This one can be done anywhere, from the train to your desk at work. Be sure to release the muscle tension on a breath. Roll out and shake your shoulders whenever you can as well. These kind of moving stretching can help keep your muscles moving and heal the affected area faster.


Lower Back Press

According to accident attorneys all over the country, lower back pain can be debilitating and costly to fix. A great exercise to alleviate lower back pain while injured is to lie on the floor with your knees bent upward. Press your back to the floor, curling in your abdomen to lay it completely flat. Hold for five to ten seconds, then relax. Repeat the movement ten to fifteen times. Some simple yoga poses like corpse, child’s pose and others can also help pull your lower back gently. Do them slowly and remember to hold each pose for as long as possible.


Wrist Extensions and Flexions

Summit Medical Group recommends bending your wrist forward and extending your wrist backward to work through an injury in that area. Hold each movement for five seconds and perform two sets of fifteen repetitions. This is also a great one to do at your desk and will not only help heal an injured wrist, but also stretch out bunched muscles and tendons that can result after doing a lot of computer work.


Quadriceps Stretch

The quadriceps stretch can be used to mitigate pain in the knee, a common sport’s injury. Use a chair or pole to maintain your balance. Grab the ankle of your injured leg in a normal carrying grip. Slowly pull your ankle up behind you and stretch your upper thigh muscles. Hold the movement for thirty seconds, then relax. Be sure to do this only when your legs and muscles are completely warm. Stretching out a cold leg could result in more tearing and further injury.


Always stop performing movements that worsen the pain in the affected area. Injuries are stubborn and can weeks to heal. You have to be patient, exercise gently, and don’t force yourself. Stick with the recommended exercises and similar ones and your injury will eventually heal. In no time you’ll be back to your old self!

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