Unfortunately, injuries occur constantly. You can fight to prevent them in many ways, but bad luck is there, and it is always a possibility. But nevertheless, you don't have to resign yourself to the sofa and the bed just because you got injured; In fact it is not advisable to do so. Your body is accustomed to metabolic and activity rhythms, and sitting down will not do you good.
The first thing is be realistic and aware of what type of injury you have. The recovery times must be respected, and here your physio is your best ally. So, if you are an athlete and want to know what you can and cannot do with your injury, turn to a sports specialist. Regular doctors who attend on a regular basis tend to be very restrictive when it comes to physical activity in these cases, and they do so for a good reason. They have no way of verifying that the patient respects the indications and limits, so sometimes they heal in health prohibiting all physical activity during the recovery period.
So before serious injuries, the first thing is to listen to a sports professional who has analyzed your case. Faced with minor and more common injuries in the world of running, however, There are some universal alternatives that can serve you in the vast majority of cases. These are the ones we can recommend:
1. Swimming and water activities
Water is the Favorite wild card for patients with injuries or mobility problems, And it is for a good reason. The impacts that the body endures before a race or an activity that involves jumps are very demanding with the joints, which are often the weakest point and prone to injuries.
But in the water, these impacts disappear. You can swim by limiting yourself to not straining with that ankle in which you have the sprain, or even doing aquagym sessions without relying on it. And not only that, but also the resistance to movement that water offers, smoothly and without impacts, It will help the muscles of the affected area maintain some activity, without damage or pain. So, if you want to stay active, try swimming or water activities that motivate you, and go helping the swimsuit!
2. Weight training
The bodybuilding room can become a good friend now that you are injured to recover lost muscle mass and stay active, even if your relationship so far had been rather distant. Although in general terms the dumbbell free exercises or weight itself are more complete than those worked in machines, this is one of those exceptions in which the machine is preferable.
Their guided movements and their large amount of support they let you know and control perfectly which parts of your body are going to work and which ones are not, so there is no excuse to continue training all those parts of your body that are in perfect condition.
3. Isometric exercises
Isometric exercises consist of keeping a muscle tense in a static position. It requires some more proprioception, but It is a good way for the musculature of the area affected by the lesion to lose less mass. If, for example, you have an ankle sprain or a heel tendon injury, nothing prevents you from performing an isometric tension of the quadriceps or even the twins.
Make the series carefully and paying close attention to the signals that your body gives. Not all pain is the same, and sometimes you have to learn to differentiate when the affected area simply hurts to move, when you are interfering with the recovery of the injury. When in doubt, Always avoid any painful movements and consult your doctor or physio what you can and what you can't do
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